Three Quick, Balanced Breakfasts for Busy Mornings

Breakfast doesn't need to be elaborate to be nourishing. A good breakfast combines protein, fibre and some healthy fat — it keeps you full, steadies your energy and reduces mid-morning snacking.

1. Moong dal chilla with vegetables

Time: 15 minutes (soak the dal overnight)

• Grind soaked yellow moong dal with ginger, green chilli and a little water into a smooth batter.
• Stir in finely chopped onion, tomato, spinach and coriander.
• Cook thin pancakes on a lightly greased pan until golden on both sides.
• Serve with mint chutney or curd.

2. Vegetable oats upma

Time: 10 minutes

• Lightly roast rolled oats and set aside.
• Temper mustard seeds and curry leaves in a teaspoon of oil, then add onion, carrot, beans and peas.
• Add the oats with water and salt, and cook until soft.
• Finish with lemon juice and a handful of roasted peanuts.

3. Curd bowl with fruit, nuts and seeds

Time: 5 minutes

• Take a bowl of thick curd.
• Top with seasonal fruit — banana, papaya, apple or berries.
• Add a spoon of nuts and seeds such as almonds, walnuts, flax or pumpkin seeds.
• Skip the added sugar; the fruit brings natural sweetness.

Plan ahead

Soak dal the night before, keep chopped vegetables in the fridge and store roasted nuts in a jar — morning prep then takes minutes.

Want meal ideas matched to your goals and preferences? Our nutritionists can build a personalised meal plan for you.