Brief Answer:
Ideal breakfast

Detailed Answer:
Hi XXXXXXX

Greetings from Healthcaremagic.

Breakfast is a very important meal which promises a good start of the day and helps in improved calorie management. A good breakfast should have a portion of protein based foods with a combination of moderate carbohydrate and fiber with other nutrients. As you are a vegetarian it’s important to include calcium in your breakfast through foods like milk and milk products or soy milk, fortified breakfast cereals, fortified orange juice, nuts, legumes etc. Include high fiber foods like whole seasonal fruits, grains, legumes in the diet. Limit the sugar and salt intake.Iron is also very important, its sources are iron-fortified cereals as well as spinach, kidney beans, black-eyed peas, lentils, turnip greens, whole-wheat breads, peas, dried apricots, prunes, and raisins.

Breakfast Options:

Wheat flakes or Oats or Cornflakes 1 bowl (Can add fresh fruits) with skimmed milk / soya milk – 1 cup + Saute paneer cubes-4 / Veg Sandwich [Whole wheat bread / Multigrain bread ] - 2 pieces + Sprouts with lemon- ½ katori + skimmed milk (sugarless)-1glass (Avoid jam, butter, mayo and ghee) / Whole wheat bread – 2slices + baked beans with onion, spinach and tomato – ¾ cup + skimmed milk (sugarless)-1glass / Sprouts or Boiled channa or soybean or green gram with onion and tomato – 1cup + skimmed milk (sugarless)-1glass / Idlis (3) or Dosa (2) +green chutney or tomato chutney-1katori + Sambar - ¾ cup + skimmed milk (sugarless)-1glass (Avoid coconut or Peanut chutney) / 1-cup of Dhaliya Upma/n or Vermicelli Upma or Rava Upma or poha with vegetables added in it+ skimmed curd- ½ cup / Stuffed veg chapathi without oil-2 + Skimmed curd- 1katori.

Hope I was able to help. Kindly feel free to ask further questions.

Surumi.

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