Two Weeks Breakfast Meal Plan

Breakfast is the most important meal of the day. When you wake up from your overnight sleep, you may not have eaten for upto 10 hours. Breakfast replenishes the stores of energy and nutrients in the body. Once you’ve not eaten for long, your glycogen levels in the body are low.

Why is breakfast important ?

  • Breakfast foods are rich in key nutrients such as folate, calcium, iron, B vitamins and fibre
  • People who eat breakfast are more likely to meet their recommended daily intake of vitamins and minerals
  • Breakfast helps you control your weight
  • It controls large fluctutations in the blood glucose levels, helping you to control appetite
  • It fills you up before you feel hungry, so you’re less likely to eat junk and processed food
  • Breakfast boosts brainpower
  • Without breakfast, you feel sluggish in the morning
  • Children who eat breakfast tend to perform better acadamically
  • Breakfast reduces the risk of illness
  • Breakfast reduces the risk of obesity and type 2 diabetes
  • Breakfast helps you make better food choices

What do I eat in breakfast

MondayHIIT combined with strength trainingHigh protein, high fibre diet
TuesdayYogaModerate protein, high fibre
WednesdayStrength and conditioning (upper body)High protein, moderate fibre
ThrusdayStrength and conditioning (lower body)High protein, moderate fibre
FridayOptional (stretches)Only fruits
SaturdayYoga and mobilitySouth Indian meal
SundayRest dayLove meal

Day 1

  • 1/2 cup poha
  • 1/4 cup sprouts
  • 1 large carrot

Day 2

  • Oats with besan and suji chilla
  • Cripy french beans

Day 3

  • Two scrambled eggs
  • One toast

Day 4

  • Sattu smoothie
  • Protein powder

Day 5

  • Detox, fasting day
  • 2 cups watermelon

Day 6

  • Idli and sambhar
  • Peanut coconut chutney with tamaricd dip

Day 7

  • One aloo pyaz parantha
  • Homemade makhan
  • One scarmbled egg with mushroom

Day 8

  • Namkeen seviyan
  • 1 capsicum
  • 1 egg

Day 9

  • Oats suji appe
  • Tamarind chutney
  • Red cabbage

Day 10

  • 1 ragi besan chilla
  • Handful of sprouts
  • Some french beans

Day 11

  • Quinoa upma
  • French beans and tomatoes

Day 12

  • Ragi mango smoothie

Day 13

  • Uttapam
  • Veggies and cheese topping

Day 14

  • 1 aloo parantha
  • Homemade butter
  • Some veggies

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