The most protein is in Paneer bhurji and roti: 21 g of protein in 452 kcal.
Vegetarian breakfasts come first, then the ones with egg. Each plate below shows the portions and the calories, and links to the diet chart at the calories it was portioned for.
The 10 breakfasts, vegetarian first, then the most protein
Paneer bhurji and roti 452 kcal, 21 g protein
- 1½ katoris paneer bhurji260 kcal
- 2 rotis192 kcal
Carbohydrate 50 g, fibre 8.3 g. Vegetarian, Jain. Portioned for a 1,500 calorie Jain PCOS day.
Besan chilla with paneer 374 kcal, 21 g protein
- 2 besan chillas with paneer374 kcal
Carbohydrate 37 g, fibre 10 g. Vegetarian. Portioned for a 1,500 calorie vegetarian PCOS day.
Moong dal chilla and cucumber raita 363 kcal, 21 g protein
- 2 moong dal chillas256 kcal
- 1½ katoris cucumber raita108 kcal
Carbohydrate 42 g, fibre 8.2 g. Vegetarian, Jain. Portioned for a 1,500 calorie vegetarian PCOS day.
Besan chilla with paneer and cucumber raita 295 kcal, 16 g protein
- 1 besan chilla with paneer187 kcal
- 1½ katoris cucumber raita108 kcal
Carbohydrate 28 g, fibre 6.9 g. Vegetarian. Portioned for a 1,500 calorie vegetarian diabetes day.
Ragi porridge with milk and curd 376 kcal, 15 g protein
- 1½ bowls ragi porridge with milk284 kcal
- 1½ katoris curd92 kcal
Carbohydrate 43 g, fibre 4.2 g. Vegetarian, Jain. Portioned for a 1,500 calorie Jain diabetes day.
Roti and curd 349 kcal, 13 g protein
- 3 rotis288 kcal
- 1 katori curd61 kcal
Carbohydrate 62 g, fibre 10 g. Vegetarian, Jain. Portioned for a 1,500 calorie Jain diabetes day.
Vegetable dalia and curd 349 kcal, 12 g protein
- 1½ katoris vegetable dalia288 kcal
- 1 katori curd61 kcal
Carbohydrate 51 g, fibre 8 g. Vegetarian. Portioned for a 1,500 calorie vegetarian PCOS day.
Egg bhurji and roti 367 kcal, 24 g protein
- 3-egg bhurji270 kcal
- 1 roti96 kcal
Carbohydrate 22 g, fibre 4.4 g. Eggetarian. Portioned for a 1,500 calorie non-vegetarian PCOS day.
Vegetable omelette and jowar roti 368 kcal, 23 g protein
- 3-egg vegetable omelette268 kcal
- 1 jowar roti100 kcal
Carbohydrate 22 g, fibre 4 g. Eggetarian. Portioned for a 1,500 calorie eggetarian PCOS day.
Ragi porridge with milk and boiled egg 358 kcal, 17 g protein
- 1½ bowls ragi porridge with milk284 kcal
- 1 boiled egg74 kcal
Carbohydrate 36 g, fibre 4.2 g. Eggetarian. Portioned for a 1,500 calorie non-vegetarian PCOS day.
Where the numbers come from
Portions are worked out for the calorie level linked under each plate. Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd, which uses USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) because the Indian tables don't list it. Katori means a standard 150 ml bowl.
The first call is free
Tell Puja what's going on and she will tell you honestly whether she can help.
How these are chosen and ordered
Every ingredient on these plates passes the PCOS ratings at the amount in the meal, the same ratings every food page uses.
Not on this list:
- Vegetable poha and boiled egg, because poha (rice flakes) is rated keep small for PCOS at that amount. About 30.7 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
- Poha with peas and capsicum and curd, because poha (rice flakes) is rated keep small for PCOS at that amount. About 46 g of carbohydrate in a 60 g serving, with very little fibre to slow it.
- The order: protein comes first for PCOS because a breakfast with more protein keeps you full for longer, which makes the gap to lunch easier to manage.
- Carbohydrate and fibre are on every card, so you can see what else the plate holds.
- A tie: where the number is the same, the one with fewer calories comes first.
Where to go next
- See a whole day around this in the PCOS and PCOD sample diet charts or the longer list of foods to eat and avoid.
- For the calories in any one dish, open the dish calorie list.
- More meal ideas: diabetic breakfast ideas, weight loss dinner ideas.
Want this worked out for you?
A list of ideas goes only so far. Send Puja your reports and build your own meals with her on a free call.
Questions go to WhatsApp. Prefer to call? +91 88826 96344