High-protein Indian breakfast bowl

Some mornings you have no time to cook. This no-cook bowl is built around curd, one of the easiest desi protein sources, and comes together in five minutes. It is filling, balanced, and ideal for a busy PCOS morning when you would otherwise skip breakfast or grab biscuits.

Why it helps

Curd is a simple, high-protein base that keeps you full and steadies your blood sugar. Adding sprouts, nuts and seeds pushes the protein and fibre higher, while a little fruit adds natural sweetness without a sugar rush. This beats a plain-carb or skipped breakfast every time. Why protein matters for PCOS

Ingredients (serves 1)

• 1 bowl thick curd (dahi)
• 2 to 3 tablespoons boiled moong sprouts
• 1 tablespoon mixed nuts (almonds, peanuts, walnuts)
• 1 teaspoon seeds (pumpkin, flax or chia)
• A little chopped fruit (apple, papaya or a few berries)
• A pinch of cinnamon (optional)

Method

1. Add the curd to a bowl.
2. Top with sprouts, nuts, seeds and fruit.
3. Sprinkle a little cinnamon if you like.
4. Mix and eat straight away.

Make it your own

• Swap in whatever nuts, seeds and fruit you have at home.
• Add a spoon of roasted chana for even more protein and crunch.
• Keep it unsweetened. The fruit is enough. Avoid adding sugar or honey.

A great option when you need to beat the morning rush or an afternoon craving. See more PCOS meal ideas.