11 Best Indian Breakfasts for Weight Loss — Healthy, High-Protein Options

2. Vegetable Poha — Light, Fiber-Rich Flattened Rice

Vegetable poha, made from flattened rice, is a quick and familiar breakfast across many Indian homes. Times of India lists a typical vegetable poha serving at about 250 calories when prepared modestly, though calories vary by added oil and nuts. The trick for weight control is to bulk up the dish with vegetables like peas, carrots, and beans, and to keep oil limited to one to two teaspoons. Adding a small handful of roasted peanuts improves texture and gives a protein bump, but skip large amounts of nuts to control calories. A generous squeeze of lemon brightens the flavor and can make smaller portions feel satisfying. Poha’s relatively low glycemic effect—especially when combined with fiber and protein—can help avoid mid-morning energy slumps. If you want to up protein more, serve with a side of low-fat yogurt or a boiled egg. This dish fits well into North American kitchens and is quick enough for packed lunches.