7 PCOS-friendly Indian breakfasts (Telugu favourites included)

Breakfast sets up the rest of the day. A breakfast with some protein and fibre tends to keep you full longer and helps avoid the mid-morning biscuit run. Here are seven breakfasts most Indian kitchens already know.

1. Pesarattu

Green gram dosa, a Telugu classic. Naturally high in protein. Have it with ginger chutney or a little allam pachadi.

2. Ragi dosa or ragi idli

Ragi brings fibre and minerals. Mix ragi flour with a little rice or urad batter if the family finds it heavy.

3. Egg bhurji or boiled eggs with a phulka

Quick, filling and cheap. Add onions, tomatoes and greens to the bhurji.

4. Moong dal chilla

Like pesarattu but with split moong. Stuff with paneer or grated vegetables.

5. Vegetable upma with more vegetables than rava

Keep the upma, change the ratio: double the vegetables, add a handful of peanuts, and serve a smaller portion.

6. Idli with a big bowl of sambar

The sambar is the hero here. More sambar, fewer idlis, and go easy on oily chutney.

7. Overnight soaked oats or millet porridge, Indian style

Savoury oats with curd, cucumber and a tadka, or jonna/korralu porridge with buttermilk.

Small changes that help any breakfast

• Add a protein: egg, paneer, sprouts, a glass of buttermilk, or a handful of peanuts
• Keep tea or coffee sugar low, and cut it slowly
• Eat breakfast at a regular time, not skipped and then replaced by snacks

Pick two of these for the week. If your plan says "high-protein breakfast", Morevie can remind you at breakfast time and let you tick it off.

Related: PCOS-friendly swaps for a Telugu kitchen.