Rahul Khanna, 54, gives a peek into his breakfasts

The key, however, is balance. A healthy-looking plate can become calorie-dense if portions of cheese, avocado, seeds or spreads are excessive.

How do the egg, avocado and salad combinations fare?

Eggs are a convenient source of high-quality protein, while avocado provides fibre and predominantly unsaturated fats. “Adding vegetables such as cucumber, tomato, carrots and leafy greens increases the fibre and micronutrient content of the meal. Lemon, herbs and capers can add plenty of flavour without requiring a heavy dressing,” said Shaikh.

For someone trying to lose weight, the combination can work well, provided portions are sensible, and you consider the day’s overall intake.

What about the breakfast with smoked salmon?

Eggs and smoked salmon provide substantial protein, while avocado and salad add healthy fats and fibre. “The caution is sodium: smoked salmon can be quite salty, so it is better not to make it the everyday protein choice, particularly for people who need to watch their salt intake,” mentioned Shaikh.

Here’s what you should note (Photo: Freepik)

Is the breakfast with sausages a healthy option?

The eggs and vegetables are useful components, but if the sausages are processed meat, they should be limited rather than becoming a daily breakfast habit. Shaikh mentioned that they can contribute significant sodium and saturated fat. On most days, eggs, pulses, paneer, tofu, curd or other minimally processed protein sources are better choices.

 

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Is fruit with yoghurt a good breakfast?

The bowl containing blueberries and figs with yogurt/curd, along with seeds, provides fibre, protein and healthy fats. Choose plain, unsweetened yogurt and let the fruit provide the sweetness. Seeds are nutritious, but a small portion is enough because they are energy-dense.

What about toast and coffee?

Toast can absolutely fit into breakfast. “Ideally, choose whole-grain bread and pair it with protein rather than eating it alone. Coffee is also fine for most people, but added sugar, syrups and large amounts of cream can change its nutritional profile considerably,” said Shaikh.

Don’t try to recreate a “perfect” Instagram breakfast. “Instead, use these meals as inspiration: build your plate around protein, add vegetables or fruit, choose a sensible portion of whole-grain carbohydrates and include some healthy fat. The right breakfast is ultimately the one that fits your health needs, activity level, appetite and overall diet,” said Shaikh.