Weight Loss Recipes: Dr. Hansa Shares 7-Day Healthy Breakfast Plan for Quick Fat Loss in Just 10 Minutes

Ayurveda expert Dr. Hansa has shared a comprehensive one-week breakfast plan designed to promote weight loss in a healthy way. Packed with protein and fiber, these easy-to-make recipes not only help shed extra fat but also provide multiple health benefits, including improved digestion and sustained energy.

Why Breakfast Matters for Weight Loss
Skipping breakfast is not a solution for weight loss. Instead, including nutrient-rich foods in your morning meal is key. A breakfast high in fiber and protein helps reduce weight, boosts energy, strengthens muscles, and supports overall digestion. Many in India tend to have heavy breakfasts like parathas, puris with vegetables, or buttered bread, which can contribute to rapid weight gain.

Dr. Hansa, founder of The Yoga Institute, has suggested replacing these with healthier options and has shared a seven-day breakfast plan with simple, 10-minute recipes.

Day 1: Power-Packed Protein Poha

Soak ½ cup chickpeas overnight and boil in a pressure cooker. Wash and drain 2 cups thick poha. Heat oil in a pan, add cumin seeds, sauté finely chopped onions, then tomatoes and turmeric for a minute. Add boiled chickpeas, salt, green or red chilies, and 2 tablespoons water. Mix in poha and cook for 3 minutes. Finish with lemon juice. Rich in protein and fiber, this dish strengthens muscles and keeps you full for longer.

Day 2: Millet-Carrot-Onion Uttapam with Herbal Tea

Soak ¼ cup millet overnight, cook with a pinch of salt, then mix with 1½ cups millet flour, green chilies, garlic, grated carrot, and finely chopped onion. Add turmeric, lemon juice, and salt. Make a thin, dosa-like batter. Cook on a lightly oiled griddle until golden. High in insoluble fiber, this uttapam aids weight loss, controls cholesterol, and regulates blood sugar.

Day 3: Healthy Cabbage Paratha

Squeeze water from 1 cup finely chopped cabbage with a pinch of salt. Mix with 1 cup wheat flour, chili, turmeric, salt, 2 tablespoons oil, and a little water to make soft dough. Roll into parathas and cook with minimal ghee. Delicious and nutritious, these parathas are great for weight management.

Day 4: Oats Dosa

Grind ½ cup oats and mix with ½ cup rice flour, ½ cup semolina, and ½ cup yogurt. Add grated carrot, capsicum, finely chopped onions, ginger-garlic paste, black pepper, cumin, and salt. Prepare a smooth batter and let it rest for 10 minutes. Cook thin dosas on a lightly oiled griddle. Avoid coconut chutney to reduce fat intake.

Day 5: Moong Dal Chilla with Herbal Tea

Soak 1 cup green moong dal overnight. Blend with ½ inch ginger and season with salt and black pepper. Cook small pancakes on a lightly oiled griddle. Rich in protein and fiber, these chillas keep you full for longer and boost metabolism.

Day 6: Quinoa Upma

Heat 2 tablespoons oil, add mustard seeds, asafoetida, green chilies, ginger, curry leaves, peanuts, onion, carrot, and peas. Add ½ cup quinoa and sauté for a minute. Pour 2½ cups water, cover, and cook on medium heat for 20 minutes. Packed with protein, fiber, and healthy fats, this upma supports fat loss and boosts metabolism.

Day 7: Oats-Ragi Idli

Dry roast ½ cup instant oats for 2 minutes. In a pan, heat oil and sauté mustard seeds, curry leaves, chana dal, cashews, onion, green chili, turmeric, and coriander for a minute. Mix with roasted oats, ⅓ cup ragi flour, and 1 cup water to prepare thick batter. Steam in an idli steamer for 10 minutes. High in fiber and protein, this idli is filling and helps control hunger.

Disclaimer: This article is intended for general information only and is not a substitute for medical advice or treatment. For personalized guidance, always consult a healthcare professional. Navbharat Times does not take responsibility for the accuracy or efficacy of the information.