Fitgene - Fitness And Breakfast Studio

*Ingredients For Chia Pudding*
Chia seeds – 25 g
Low-fat milk (or soy milk) – 200 ml
Greek yogurt (low-fat) – 100 g
Almonds – 10 g (chopped)
Pumpkin seeds – 10 g
Honey or dates syrup – 1 tsp
Vanilla / cinnamon (optional)
*Method*
Mix chia seeds with milk and refrigerate 4–6 hrs.
Stir in Greek yogurt.
Top with nuts, seeds, and sweetener.
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2)Vegetable Pancake with Paneer Filling
*Ingredients for pancake*
Besan (gram flour) – 40 g
Mixed veggies (carrot, onion, capsicum) – 80 g
Low-fat paneer – 100 g
Oil – 1 tsp (5 g)
Spices: cumin, chilli, salt
*Method*
Make pancake batter with besan, veggies, water & spices.
Cook pancake using half the oil.
Crumble paneer with spices, lightly saute with remaining oil.
Fill pancake with paneer and fold.

Egg Podimas with Red Poha Eggs
*Ingredients for Egg Podimas*
- 3 whole Red poha (dry) – 35 g & Onion – 40 g
- ⁠Green chilli & curry leaves Oil – 1 tsp Turmeric,
- ⁠salt
*Method to prepare*
- Soak poha briefly and drain. Scramble eggs with spices.
- ⁠Sauté onion in oil, add poha, then mix in eggs.
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4)Tofu Fry With Omlettte
*Ingredients*
Firm tofu – 150 g
Eggs – 2 whole
Oil – 1 tsp
Spices: pepper, chilli, turmeric, salt
Onion or capsicum – 50 g
*Method*
Pan-fry tofu cubes with half oil until golden.
Remove tofu, sauté veggies, add eggs and scramble.
Mix tofu back in and season well.

5) Ragi Oats Smoothie
*Ingredients*
Ragi flour (sprouted if poss) – 20 g
Oats – 25 g
Whey protein (unflavoured or vanilla) – 20 g
Almonds – 10 g
Low-fat milk – 250 ml
Cinnamon / cardamom
*Method*
Dry roast ragi & oats lightly.
Blend everything with milk until smooth.

If you’re an idli lover and love having idlis for breakfast, try switching to Moong Dal Idlis! They’re a better alternative — gut-friendly like regular idlis, but with a higher protein boost to start your day stronger.

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