Medically Reviewed By: Ms. Ginni Kalra
Written by Muskan Gupta | Published : April 8, 2026 8:04 PM IST
Start your day with a protein and healthy fat boost. Mash ripe avocado into a pinch of salt, pepper and lemon juice and spread peanut butter on toasted whole wheat bread. This is topped with a boiled or poached egg to add protein and creaminess. The dietician says, this sandwich helps to keep you full longer and good heart health.
It is a typical mixture that is both fulfilling. Add natural peanut butter to whole grain bread, and slice bananas over it. Add a sprinkle of chia or flax seeds to add fibre and omega-3 fats. It is naturally sweet, and therefore can reduce sugar cravings in the morning, and offer long-term energy. This sandwich is even best when you are in a hurry to have a bite before going out.
The expert explains that to achieve a light but high-protein alternative, fresh cottage cheese of your choice can be used as a base. Put it on multigrain bread and top it with cucumber, tomato, grated carrot, and a couple of lettuce leaves. Sprinkle with black pepper and a pinch of chaat masala. This sandwich is nutritious, very low in calories and full of vitamins.
This is a tasty option in case you are feeling hungry and in need of some savoury food. Hummus on whole wheat or sourdough bread can be spread and grilled vegetables such as zucchini, bell peppers and onions. You can also add some greens to give it that extra crunch. Hummus is a source of plant-based fibre and protein, and the vegetables are a source of antioxidants.
This is a nutritious breakfast to non vegetarians. Take shredded or grilled chicken and mix it with mashed avocado or spread made of light yogurt. Put lettuce, onions and tomatoes in between whole grain bread. It contains a lot of protein and healthy fats that can keep you morning long and fueled. It is an excellent make-ahead meal to serve on hectic weekdays.
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