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

4. Idli with Sambar — Fermented, Low-Calorie Staples

Idli are steamed rice-and-lentil cakes, and they pair naturally with sambar, a vegetable-lentil stew. Fermentation improves nutrient availability and can ease digestion, which is helpful if a comfortable stomach keeps you active through the morning. Choose two medium idlis with a cup of sambar for a balanced plate; sambar contributes extra protein and vegetables without adding much fat if made with little oil. Be mindful of coconut-heavy chutneys, which add calories; a small amount is fine, but plain sambar or a light mint chutney gives flavor without excess fat. This combination is widely enjoyed across India and adapts easily for home prep or takeout. To boost protein slightly, use more dal in the sambar or add chopped veggies like drumstick and brinjal. Idli and sambar together offer a satisfying, low-fat start that works well for weight-focused meal planning.