Best breakfast and snacks for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Sprouts salad comes first; samosa comes last.

1. Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g · 6.7 g per 100 kcal
2. Moong dal chilla218 kcal · 12 g protein · 2 chilla · 5.5 g per 100 kcal
3. Chana chaat192 kcal · 9 g protein · 1 katori · 150 g · 4.9 g per 100 kcal
4. Besan chilla239 kcal · 11 g protein · 2 chilla · 4.7 g per 100 kcal
5. Oats with milk268 kcal · 12 g protein · 1 bowl · 4.3 g per 100 kcal
6. Paneer sandwich274 kcal · 12 g protein · 1 sandwich · 4.3 g per 100 kcal
7. Peanut butter toast219 kcal · 9 g protein · 2 slices · 3.9 g per 100 kcal
8. Idli184 kcal · 6 g protein · 2 idli · 3.4 g per 100 kcal
9. Onion pakora304 kcal · 9 g protein · 1 plate · 6 pieces · 3.1 g per 100 kcal
10. Veg sandwich179 kcal · 5 g protein · 1 sandwich · 2.9 g per 100 kcal
11. Plain dosa271 kcal · 8 g protein · 1 dosa · 2.8 g per 100 kcal
12. Masala dosa368 kcal · 9 g protein · 1 dosa · 2.5 g per 100 kcal
13. Upma248 kcal · 6 g protein · 1 plate · 2.3 g per 100 kcal
14. Poha274 kcal · 6 g protein · 1 plate · 2.1 g per 100 kcal
15. Samosa253 kcal · 4 g protein · 1 samosa · 1.6 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.