Breakfast Options
Quinoa Vegetable Upma
Upma made on quinoa with peanuts and plenty of vegetables. Gluten free, familiar taste, and 17 g of protein.
450
kcal
17g
protein
57g
carbs
18g
fat
Per serving · makes 1 · 20 minutes
Ingredients
- •70 g quinoa, rinsed well
- •1 cup mixed vegetables: carrot, peas, beans, chopped small
- •2 tbsp peanuts
- •Tadka: 1 tsp oil, 1/2 tsp mustard seeds, curry leaves, 1 green chilli, ginger
- •Salt, lemon juice, coriander
Method
- 1.Make the tadka, add the peanuts and vegetables, and cook 3 minutes.
- 2.Add the quinoa and 1.5 cups water, salt, cover and cook 12 to 14 minutes until fluffy.
- 3.Finish with lemon and coriander off the heat.
Coach’s note
Rava upma has ~4 g of protein a bowl. Quinoa plus peanuts takes the same breakfast to 17 g without changing how it eats.
More breakfast options
Recipes are pieces. Coaching is the plan.
Your calories, your protein target, and meals that fit your real week, reviewed by a coach who notices.