Why a protein-first breakfast beats poha-and-chai
Most Indian breakfasts are carb-on-carb — and that's why you're hungry by 11. The small shift that steadies your whole morning.
Poha, upma, toast, idli, paratha — beautiful, but mostly carbohydrate. Eaten alone, they spike blood sugar and leave you reaching for chai and a biscuit by 11.
The fix isn't a Western breakfast. It's adding protein to the one you already love.
Easy protein add-ons, no new recipe:
- Two eggs (boiled, bhurji) alongside your toast or paratha
- A katori of sprouts or moong over your poha
- Paneer bhurji instead of aloo
- A glass of milk or a bowl of curd with breakfast
- Roasted chana or peanuts stirred into upma
Aim for roughly 20g of protein at breakfast. That's about 3 eggs, or a big katori of paneer, or sprouts + curd together. Protein blunts the sugar curve, so energy stays level and the mid-morning hunger pang quietly disappears.
Watch what changes: how you feel at 11 AM, and whether the second chai still calls.
Want a protein-first version of your exact breakfast — veg, your region, your kitchen? Ask Tula in The Kitchen; she'll work with what you already eat.
A read is a start. Tula knows what you've eaten, slept, and felt — and uses that to suggest one small move at a time. Pick where to take this next: