After 35 kg weight loss, man shares high-protein South Indian breakfast ideas. 7 lip-smacking morning meal recipes
When it comes to weight loss, many people assume it requires drastic measures or complex routines. But for some, lasting change begins with simple, everyday choices. For anyone looking to adopt a healthier lifestyle or shed excess weight, the first step often begins with breakfast. Fitness content creator Jithin VS, who managed to lose 35 kilograms naturally without supplements or strict dieting, has inspired thousands with his simple, protein-rich South Indian breakfasts.
On his Instagram page, he recently shared seven vegetarian meal ideas that are both filling and easy to prepare, using ingredients commonly found in Indian kitchens. These meals are not only nutritious but also deeply rooted in regional flavors, showcasing how traditional foods can support modern health goals.
Paneer-Stuffed Wheat Dosa
A wholesome start to the day, this recipe replaces traditional rice-based dosa with wheat flour and includes a paneer filling. Crumbled paneer mixed with chopped onion, green chilli, and coriander is stuffed into a thin wheat dosa. The combination offers around 18 grams of protein and 300 calories, making it both satisfying and suitable for those aiming for muscle retention during weight loss.
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Boiled Egg Masala with Millet Roti
For non-vegetarians, this dish features two boiled eggs sautéed with onions, tomatoes, and basic Indian spices. Served alongside millet rotis made from ragi, bajra, or jowar, the meal contains 18 grams of protein and just 230 calories. The high fiber from millets adds to its digestive benefits, making it ideal for a clean-eating regimen.
Besan Dosa with Mint Chutney
Made with gram flour (besan), this light and crispy dosa is a quick option for busy mornings. The batter includes ginger, green chilli, and coriander, and it's served with a yogurt-based mint chutney. With 12 grams of protein and 240 calories, it offers a low-fat, high-protein option suitable for weight-conscious individuals.
Toor Dal Vegetable Khichdi
This comforting one-pot meal blends brown rice with toor dal and vegetables like carrots and beans. Spices like mustard seeds, curry leaves, and ginger are added through tempering. It packs 14 grams of protein and 350 calories, offering sustained energy and balanced nutrition for those needing a hearty start to the day.
Oats Pongal
A lighter twist on the traditional South Indian pongal, this version combines oats with moong dal. After cooking, it's tempered with pepper, cumin, curry leaves, and a spoonful of ghee. At 250 calories and 11 grams of protein, it's ideal for those seeking a soothing yet nutritious breakfast.
Peanut Chutney with Ragi Dosa
This meal is among the highest in protein on the list, delivering 30 grams of protein per serving. The ragi dosa is made with fermented ragi flour, while the chutney uses roasted peanuts, coconut, and green chilli, finished with mustard and curry leaf tempering. It's a nutrient-dense option for those focused on building strength while losing fat.
Moong Dal Chilla with Curd
A soft pancake made from soaked and blended yellow moong dal, this dish is spiced with ginger and chilli. It's cooked like a dosa and served with low-fat curd, making it easy on digestion. With 14 grams of protein and 230 calories, it's both simple and effective for supporting weight loss goals.
Clean Eating With Traditional Ingredients
Jithin's transformation has drawn attention to the power of homemade meals using local, affordable ingredients. His approach is not about cutting out entire food groups but making thoughtful substitutions and focusing on high-protein options. These meals can be a part of any weight management plan, and they show that embracing traditional foods doesn't mean compromising on nutrition.
While each recipe varies in preparation and ingredients, they all share a common goal: supporting better health through smart, natural food choices made at home.
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