A filling breakfast usually includes a combination of protein, fibre, healthy fats and carbohydrates.

Protein can help make a meal more satisfying, while fibre can support fullness and healthy digestion. Healthy fats and carbohydrates can round out the meal and provide energy for your morning.

Think of it as building a breakfast with different components rather than relying on just one food.

Step 1: Start With a Protein Source

The foundation of a protein rich breakfast should be a good protein source.

Depending on your diet, this could include:

• Eggs
• Paneer
• Greek yogurt
• Milk
• Tofu
• Moong dal
• Besan
• Sprouts
• Soy
• Protein cereal

You don't necessarily need to eat a huge portion. The goal is to make protein an intentional part of your breakfast.

For people who exercise regularly or have higher protein requirements, a protein-rich breakfast can also make it easier to distribute protein intake throughout the day.

Step 2: Add Fibre

Once you've chosen your protein source, add some fibre.

Fresh fruits, vegetables, oats, whole grains, nuts, seeds and legumes are all useful options.

For example, if you're having Greek yogurt, add berries or bananas and some chia seeds. If you're making eggs, add vegetables and whole-grain toast.

This creates a more balanced and filling breakfast than simply having one food on its own.

Step 3: Include Healthy Fats

Healthy fats can add flavour, texture and nutritional value to your breakfast.

Nuts, seeds, peanut butter, nut butters and certain dairy products can all contribute healthy fats.

You don't need a large amount. A spoonful of peanut butter in your oats or a small handful of nuts with your yogurt can be enough to add variety to your meal.

Step 4: Choose Your Carbohydrate

Carbohydrates aren't something you need to avoid at breakfast. They can be an important source of energy, particularly if you're active.

Choose options such as oats, whole-grain bread, fruits, poha, idli or other grains based on your preferences.

The key is to build a balanced meal rather than making breakfast exclusively about protein.