A look at Anshula Kapoor’s ‘7 days, 7 breakfasts’ meal pattern: ‘Been experimenting…’

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A post shared by Anshula Kapoor (@anshulakapoor)

“I love my eggs, but with the help of my nutritionist at @veerahealth I’ve been experimenting with a lot more breakfast ideas this year. So here’s a complete breakdown of what I’ve had every morning over the last 7 days (everyone’s needs are different, so please consult a nutritionist for an individual program that’s based on your body),” she captioned the post.

Overnight oats

2 tbsp Oats + lactose-free milk + 1 scoop protein powder + pinch of cinnamon + 5 almonds + 5 walnuts + 1tsp flax seeds + 1 tsp sunflower seeds + pomegranate + mixed berries all mixed together in the glass, cover and refrigerate overnight! Enjoy in the morning. “I added a dash of milk on top to help mix it up when I was having it in the morning,” she wrote.

Egg white

2 egg white omelette filled with spinach, green and yellow capsicum, basil, mushroom, onions and tomatoes + 1 slice of toasted amaranth bread + black coffee!

Besan chila

Besan Chila with turmeric, ginger, carrots, spinach, capsicum, onions, coriander, tomatoes and green beans + coriander and mint chutney + coconut water + nuts

Fruits

Fruit (pomegranate, blueberries, red grapes) + 1 full egg on toasted amaranth bread + coffee + soaked almonds

Tacos

Breakfast taco from @iamayogisattva (amaranth and flax seed soft taco shells filled with tofu scramble, mixed micro greens, cherry tomatoes, onions, avocado, capsicum, with a mint & coriander sauce) + soaked almonds

Sunny side up with vegetables

1 egg sunny side up (I like a runny yolk) on amaranth bread, loaded with diced vegetables

Cooked oats

Cooked protein oats – 3 tbsp oats cooked with lactose-free milk + blueberries + walnuts and almonds + pumpkin seeds + collagen powder + protein powder (I used a chocolate-flavoured one). “You can have the oats warm or cold – they are yummy both ways! And if you like it even sweeter then you can add honey or maple syrup or a sweetener of your choice!” Kapoor wrote.

How does a variety of breakfasts help?

Breakfast is the most important meal of the day since it provides energy for the rest of the day. “Drinking water before a meal can make you feel fuller and help you avoid overeating. Instead of processed or high-calorie snacks, go for nutritious snacks like fruits, nuts, or yoghurt,” shared Sushma PS, chief dietician, Jindal Naturecure Institute, Bangalore.

You can have eggs for breakfast (Source: Pixabay)

According to Dt Neha Pathania, chief dietician, Paras Hospitals, Gurugram, look for breakfast options that include protein, fibre, and healthy fats to keep you satisfied until midday, as well as a moderate quantity of unrefined carbohydrates to offer immediate energy. “We should avoid deep-fried or acidic foods first thing in the morning on an empty stomach since they can create heartburn, and acidity, and worsen gastrointestinal issues,” said Dr Pathania.

Dr Priyanka Rohatgi, chief clinical dietician, Apollo Hospitals, Bangalore said that one should include foods that are more filling and low on calories. “This includes fibre-rich and protein-rich foods which keep one satiated for a long time, as they take a longer time to get digested. Some of these foods are salads, eggs, oats,” shared Dr Rohatgi.

Choose whole, unprocessed items from each of the five food groups for a healthy breakfast: fruits, vegetables, grains, protein sources, and dairy. Include protein-rich meals like yoghurt (look for low-sugar varieties), eggs, nuts, seeds, and legumes. “Also, eating protein and fibre-rich meals in the morning keeps your hunger in check for the rest of the day,” added Pathania.

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