Front-load protein so you hit your daily target without forcing food at night.

Six breakfasts that hit 25–35 g protein

  • 2 besan chillas + paneer filling + curd (~32 g)

  • Egg bhurji (3 eggs) + 1 small ragi roti (~24 g)

  • Moong dal cheela + sprouts chaat (~25 g)

  • Greek yoghurt 200 g + soaked almonds + chia (~22 g)

  • Paneer-stuffed paratha + dahi (~26 g)

  • Idli + sambar with extra dal + boiled egg (~24 g)

The principle

Carbs from oats, ragi, jowar — protein from dal, paneer, egg, curd, whey. Avoid the all-carb breakfast trap (poha, upma alone), which lands you at 8–10 g and short for the day.