I wish to put forward a list for you with varied suggestions for wholesome and balanced breakfast. This list will give you ideas about planning breakfast meals by including everything that a wholesome breakfast should include. Once you go through this list you will be able to plan your own breakfast by including these or something similar with the same contents for a wholesome and balanced breakfast. Here's the suggestions for a wholesome and balanced breakfast:
- Whole wheat toast with eggs (scrambled or sunny side up) with juice or even a low fat milk/soya milk.
- Whole grain cereal or multi grain cereal with fruit servings and low fat milk/soya milk
- Boiled egg Sandwich on whole wheat toast and fruit juice.
- Oatmeal with raisins and almonds along with low fat milk/soya milk and fruit servings.
- Low fat yogurt with fruit or a smoothie with granola bar.
- Whole wheat Khakhra (crisp Indian roti) with peanut butter and fruit servings.
- Banana smoothie with spinach and any other fruit.
- Grilled tofu and vegetable Sandwich on a whole wheat toast.
- Paneer Bhurji / tofu bhurji with whole wheat bread or whole wheat roti and fruit slices.
- Stir fried vegetables Indian style (Pav -bhaji) with whole wheat bread and onion slices
- Idli with Sambhar and chutney
- Upma with potatoes, peas, onions, carrots and tomatoes with lemon, low fat milk / soya milk, and fruit servings.
- Dry fruits and nuts with yogurt or low fat milk / soya milk
- Theplas (fenugreek or coriander) with low fat yogurt, dry garlic chutney or margarine spread along with fruit servings.
- Vegetable parathas with minimal oil served along with yogurt and fruits.
- Vegetable low fat cheese Sandwich on whole wheat toast along with low fat milk.
- Baked beans on whole wheat toast with fruit juice or whole fruit.
- Mushrooms in white sauce along with sunny side up eggs, vegetable stir fry and whole wheat toast
Please note: Whole wheat toast can be replaced by multi-grain bread. Fruits juices refer to home made fresh fruit juices. Diabetics should avoid sugar and canned fruit juices.
- Whole wheat toast with eggs (scrambled or sunny side up) with juice or even a low fat milk/soya milk.
- Whole grain cereal or multi grain cereal with fruit servings and low fat milk/soya milk
- Boiled egg Sandwich on whole wheat toast and fruit juice.
- Oatmeal with raisins and almonds along with low fat milk/soya milk and fruit servings.
- Low fat yogurt with fruit or a smoothie with granola bar.
- Whole wheat Khakhra (crisp Indian roti) with peanut butter and fruit servings.
- Banana smoothie with spinach and any other fruit.
- Grilled tofu and vegetable Sandwich on a whole wheat toast.
- Paneer Bhurji / tofu bhurji with whole wheat bread or whole wheat roti and fruit slices.
- Stir fried vegetables Indian style (Pav -bhaji) with whole wheat bread and onion slices
- Idli with Sambhar and chutney
- Upma with potatoes, peas, onions, carrots and tomatoes with lemon, low fat milk / soya milk, and fruit servings.
- Dry fruits and nuts with yogurt or low fat milk / soya milk
- Theplas (fenugreek or coriander) with low fat yogurt, dry garlic chutney or margarine spread along with fruit servings.
- Vegetable parathas with minimal oil served along with yogurt and fruits.
- Vegetable low fat cheese Sandwich on whole wheat toast along with low fat milk.
- Baked beans on whole wheat toast with fruit juice or whole fruit.
- Mushrooms in white sauce along with sunny side up eggs, vegetable stir fry and whole wheat toast
Please note: Whole wheat toast can be replaced by multi-grain bread. Fruits juices refer to home made fresh fruit juices. Diabetics should avoid sugar and canned fruit juices.
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