Breakfast is the most necessary of the three basic meals of the day. Impacting every dimension of our being, a good breakfast helps maintain weight, helps weight loss, provides radiant skin, better immune system, reduces obesity, high blood pressure; prevents heart disease and diabetes. To reap all the benefits of breakfast, here is the list of a few healthy foods, which can be easily and quickly prepared to start your day right.

• Vegetable and oats: Cut the vegetables (onions, carrot or bean) in small cubes. Heat one teaspoon of olive oil in a pan. Sauté the onions. Add all the vegetables and a little salt, turmeric powder and chilli powder. Let the vegetables get cooked by keeping the pan covered. Add one and a half cups of water. Bring it to the boil and then add half a cup of oats. Stir till the water is dried. Have it with coriander chutney.
• Grilled vegetable and paneer sandwich: Take two pieces of whole grain bread. Spread coriander chutney on one bread slice and tomato ketchup on another. Place thin slices of cucumber, tomato and paneer on the chutney piece. Cover it with the ketchup bread piece. Grill it in a sandwich maker for few seconds without adding butter.
• Poha: Wash one cup of poha. Drain the water and keep aside for 15- 20 minutes. Meanwhile, chop the onion and carrot. Add half a teaspoon of mustard seeds of a pan with some heated olive oil. When they pop up, add onion and sauté for five minutes. Add carrot and peas and cook them till tender. Then, add the soaked poha. Put in a little salt, turmeric powder, red chilli powder, a little bit of sugar and lemon juice. Cook for 10 minutes and it’s ready to eat.
• Milk and porridge: Pressure cook porridge adding four times of water in respect of the quantity of raw porridge. Add little sugar after it is cooked. Add hot milk. Stir and eat hot.
• Besan or sooji cheela: Chop onion, green chillies and fresh coriander leaves. Grate carrot and cauliflower. Add these vegetables, salt, red chilli powder and water to besan or sooji to make a thick batter. Heat up a non-stick pan and add a little olive oil. Spread the batter and cook from both sides. Have it with coriander chutney.
• Boiled masala eggs: Boil eggs and then cut in two halves. Sprinkle finely chopped onions, coriander leaves, green chillies, salt and chat masala on it.
• Mung beans sprouts: Soak them in water overnight. In the morning, drain the water. Put the swelled beans in a bowl with a lid and keep aside for two days. Wash them after seven to eight hours so that it does not stink. After two days you will see beautiful sprouts from mung beans.

Put them in a pressure cooker. Add half a cup of water, a little salt and turmeric powder. Give a pressure and take the beans out of the cooker. You may eat them plain, adding a little lemon juice or you may add finely chopped onion, tomato and cucumber in it to enhance the taste and health benefits.

These breakfast options are complete meals in themselves with whole grains, protein and fibre.