Breakfast sets the tone for your whole day, yet many of us make the classic mistake of just grabbing fruit and running out the door. While fruits are healthy, eating them alone might leave you hungrier later and trigger cravings. Gastro specialist Dr Pal recently shared his take on the perfect breakfast combos that pair protein, fibre, and fruit to keep you full, satisfied, and even help control blood sugar.
Dr Pal emphasises giving your gut a rest through overnight fasting, but also starting the day with 20 grams of protein and 10 grams of fibre to improve satiety and curb appetite throughout the day. His three favourite breakfast options are simple yet effective:
1. Yoghurt with nuts and seeds
Start your day with a protein-packed, fibre-rich Greek yoghurt bowl. Take about 150 grams of Greek yoghurt and top it with a mix of nuts and seeds — chia seeds, pumpkin seeds, almonds, and cashews work perfectly. Keep the portions moderate, as nuts and seeds are calorie-dense. Give it a gentle mix so every spoonful has a bit of everything. Enjoy immediately for a filling, energy-boosting breakfast.
2. Egg omelette with moong sprouts
Whip up a healthy, protein-rich omelette with a twist. Beat 2–3 eggs in a bowl and season lightly with salt and pepper. Add a handful of fresh moong sprouts to the eggs for extra fibre and crunch. Heat a non-stick pan with a little oil or butter, pour in the mixture, and cook on medium heat until set. Fold it over, cook for another minute, and serve hot. This simple breakfast keeps you full and energised for hours.
3. Avocado toast topped with egg and fruit
Start with a slice of whole-grain or multigrain bread and lightly toast it. Mash half an avocado and spread it evenly over the toast for healthy fats and fibre. Top with a poached or fried egg for protein. Add a few slices of your favourite fruit—like berries, apple, or banana—for natural sweetness and extra nutrients. Enjoy immediately for a balanced, filling breakfast that keeps cravings at bay.
He warns that fruit alone isn’t enough. Pairing it with protein sources like yoghurt, paneer, tofu, or lean meat not only keeps hunger at bay but also supports blood sugar control. Studies show that increased fruit intake can lower fasting blood glucose, and when combined with fibre and protein, it makes managing diabetes much easier.
Dr Pal emphasises giving your gut a rest through overnight fasting, but also starting the day with 20 grams of protein and 10 grams of fibre to improve satiety and curb appetite throughout the day. His three favourite breakfast options are simple yet effective:
1. Yoghurt with nuts and seeds
Start your day with a protein-packed, fibre-rich Greek yoghurt bowl. Take about 150 grams of Greek yoghurt and top it with a mix of nuts and seeds — chia seeds, pumpkin seeds, almonds, and cashews work perfectly. Keep the portions moderate, as nuts and seeds are calorie-dense. Give it a gentle mix so every spoonful has a bit of everything. Enjoy immediately for a filling, energy-boosting breakfast.
2. Egg omelette with moong sprouts
Whip up a healthy, protein-rich omelette with a twist. Beat 2–3 eggs in a bowl and season lightly with salt and pepper. Add a handful of fresh moong sprouts to the eggs for extra fibre and crunch. Heat a non-stick pan with a little oil or butter, pour in the mixture, and cook on medium heat until set. Fold it over, cook for another minute, and serve hot. This simple breakfast keeps you full and energised for hours.
3. Avocado toast topped with egg and fruit
Start with a slice of whole-grain or multigrain bread and lightly toast it. Mash half an avocado and spread it evenly over the toast for healthy fats and fibre. Top with a poached or fried egg for protein. Add a few slices of your favourite fruit—like berries, apple, or banana—for natural sweetness and extra nutrients. Enjoy immediately for a balanced, filling breakfast that keeps cravings at bay.
He warns that fruit alone isn’t enough. Pairing it with protein sources like yoghurt, paneer, tofu, or lean meat not only keeps hunger at bay but also supports blood sugar control. Studies show that increased fruit intake can lower fasting blood glucose, and when combined with fibre and protein, it makes managing diabetes much easier.
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