If you are struggling to slash big calories from your daily diet so that you can get into a calorie deficit to lose weight, we are here to help! Start with your cooking oil – get healthier ones and even with those, reduce oil consumption or go oil-free – it would help cut down so many calories and has several potential benefits as well. Oil (even the healthiest one such as olive oil), is a calorie-dense food, containing around 120 calories per tablespoon. By reducing or eliminating oil from your meals, you can lower your overall caloric intake, which can be beneficial to achieve your weight loss goals. Also, many oils, especially those which we use for our everyday cooking, are high in saturated fats, (some even have transfat), and can negatively impact heart health. These fats can raise LDL (bad) cholesterol levels, increase the risk of developing heart disease, and can clog arteries. By minimizing oil consumption, you can help your heart stay in perfect health. Considering that you have made that important decision to cut down oil consumption, breakfast is a good place to start with, and in this article, we list down 7 zero-oil breakfast ideas that are nutritious, healthy, and easy to make as well.
1. Healthy Oil-Free Chana Aloo Masala:
The best thing about this dish is that you can meal prep ahead for this recipe. It is a protein-rich meal option for vegetarians and would tickle tastebuds as well. To make this chana aloo masala, you would have to use a non-stick pan or a regular pan over medium heat and dry roast cumin seeds, etc. All the ingredients like chopped onion, minced garlic, grated ginger, and green chili can be sauted in a splash of water and the chopped tomatoes can be cooked until they soften and release their juices and then boiled black chana and diced boiled potatoes can be added to the pan. You can have this chana potato masala at lunch with roti or rice. By using dry roasting and sautéing the ingredients with a splash of water, you can create a flavorful and oil-free chana aloo masala.
2. Overnight Rolled Oats:
Don’t like the bland taste of plain oats? Then try this breakfast idea. Overnight rolled oats does not require oil or cooking either. You just need a mason jar or a container with a lid to combine the rolled oats, yogurt, chia seeds, a few nuts, pumpkin seeds. Cover the jar with the lid and refrigerate it overnight and give the mixture a good stir in the morning. You can add banana for extra sweetness and some milk (almond milk) to loosen it up. You can now top these oats with fresh fruits, nuts, etc. Adjust the ingredients and measurements according to your taste preferences.
3. Chia Seed Pudding:
Chia seeds are considered as a superfood in the world of diet and nutrition, and that’s why Rati Beauty weight loss program uses these wonder seeds in their diet plans. These tiny seeds come packed with mega doses of nutrition. They are whole grains, an excellent source of protein, high quality fibre, omega 3 fatty acids, calcium, potassium and magnesium, and iron among other nutrients. Now, what if you can make a delicious pudding with chia as the main ingredient? Find the detailed recipe on the Rati Beauty app.
4. Salad Sprout:
To make this healthy salad, you can either pick moong dal sprouts or any other sprouts of your choice. Chop or slice your desired salad ingredients, such as lettuce, cucumbers, tomatoes, bell peppers, carrots, or any other vegetables you prefer. Instead of using oil-based dressings, you can opt for lime juice, balsamic vinegar, apple cider vinegar, or rice vinegar to dress your salad. You can also using plain yogurt along with herbs and spices to add creaminess without oil. Season your salad with salt, pepper, or any other herbs and spices you enjoy.
5. Idli (Regular one or Moong Dal Idli):
Idlis are extremely healthy and are made through the steaming process which requires no oil. The best thing is that you can prepare the batter ahead and refrigerate it for a few days. We would’t elaborate the recipe because everyone actually knows that rice and urad dal are soaked for a few hours separately and a smooth batter prepared and allowed to ferment overnight. While steaming in the idli moulds, avoid greasing them with oil or you can use minimal oil to prevent idlis from sticking on to them. Serve with dry chutney powder if you are on a mission to avoid oil.
6. Poached Eggs Sandwich:
Remember to pick only 100% whole wheat bread or other diet-friendly bread options. Place poached eggs on one slice of the bread. Season them with salt and pepper to taste. You can add toppings like sliced avocado, tomato, spinach, or cheese on top of the poached eggs. Serve the poached egg sandwich immediately while it’s still warm and enjoy!
7. Peanut Butter Sandwich:
This is a no-brainer! Just take two slices of whole wheat bread and slather it with homemade peanut butter (which has been made without any sugar). Add sliced bananas and enjoy your simple, delicious, yet protein-rich breakfast. Also read:“Almond Butter or Peanut Butter – Which One is Healthier?”
Summing up, while going oil-free for breakfast can support your weight loss efforts, you still need diet plans that would help you eat good food, nourish your body, and get into a calorie deficit to burn excess fat. Rati Beauty diet plans help you reach your weight loss goals, and to access our plans, download the Rati Beauty app.