High-protein Indian breakfasts under 400 cal

Protein at breakfast is the single easiest change I made — it kills mid-morning snacking. Here are four I rotate, all under 400 calories and all built around food you already cook.

1. Besan chilla + curd

Two chillas made with gram flour, loaded with onion and coriander, plus a bowl of curd. Roughly 30g protein, filling, fast.

2. Egg bhurji + one roti

Three eggs scrambled with tomato and spices, one whole-wheat roti. Classic, cheap, and it travels.

3. Greek yogurt + fruit + nuts

No cooking. A bowl of thick curd or Greek yogurt, a handful of berries, a few almonds.

4. Moong dal cheela

Soaked and blitzed moong dal, cooked like a pancake. High protein, high fibre, keeps you full for hours.

Aim for 25–35g of protein before you leave the house. Everything else gets easier after that.