Best south Indian and quick breakfasts 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. Bread omelette comes first; sabudana khichdi comes last.

1. Bread omelette362 kcal · 18 g protein · 2 eggs + 2 slices · 4.9 g per 100 kcal
2. Egg sandwich244 kcal · 11 g protein · 1 sandwich · 4.6 g per 100 kcal
3. Khaman dhokla201 kcal · 9 g protein · 4 pieces · 4.4 g per 100 kcal
4. Medu vada244 kcal · 10 g protein · 2 vada · 3.9 g per 100 kcal
5. Overnight oats337 kcal · 12 g protein · 1 jar · 3.6 g per 100 kcal
6. Ragi porridge216 kcal · 7 g protein · 1 glass · 3 g per 100 kcal
7. Veg daliya212 kcal · 6 g protein · 1 bowl · 3 g per 100 kcal
8. Onion uttapam275 kcal · 7 g protein · 1 uttapam · 2.7 g per 100 kcal
9. Vermicelli upma249 kcal · 6 g protein · 1 plate · 2.3 g per 100 kcal
10. Appam215 kcal · 4 g protein · 2 appam · 2 g per 100 kcal
11. Rava dosa248 kcal · 4 g protein · 1 dosa · 1.7 g per 100 kcal
12. Sabudana khichdi382 kcal · 5 g protein · 1 plate · 1.2 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.