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Fitness coach says these 10 desi breakfast options are actually healthy for you

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Fitness coach says these 10 desi breakfast options are actually healthy for you

Fitness coach says these 10 desi breakfast options are actually healthy for you: Multigrain roti to moong dal chila

ByKrishna Priya Pallavi

Apr 14, 2025 11:54 AM IST

In a video, fitness and diet coach Renuka Malik shared 10 Indian breakfast options that are actually healthy and rich in protein, carbs, and healthy fats. 

Breakfast is the most important meal of the day. Starting your day with the right nutrition can determine how your day will go. It replenishes your supply of glucose to boost your energy levels and alertness while also providing other essential nutrients required for good health.

10 desi breakfast options that are actually healthy for you. (Shutterstock)
10 desi breakfast options that are actually healthy for you. (Shutterstock)

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In a video shared on Instagram on April 11, fitness and diet coach Renuka Malik listed 10 balanced Indian breakfasts rich in protein, carbs and fats that could help kickstart your day on a nutritious and healthy note.

10 balanced Indian breakfast ideas

The video begins with Renuka enacting how most Indian women miss out on consuming a healthy diet in the morning, thinking they would feel satisfied with a carb-rich and filled-with-sugar breakfast options with no protein or healthy fats (like biscuits and tea, cornflakes, idli, etc.), eventually feeling low in energy throughout the day.

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A post shared by Renuka Tomar || FITNESS COACH (@renuka.malik)

Here are the 10 breakfast options she shared that you can choose from, and she also listed the protein, carb and fat content in each meal.

1. Moong dal chila, mint chutney and curd

  • Protein: Moong dal, curd
  • Carbs: Dal, chutney
  • Fats: Ghee or oil

2. Two boiled eggs, multigrain roti, and veggies

  • Protein: Eggs
  • Carbs: Roti, veggies
  • Fats: Ghee or olive oil

3. Oats porridge, milk, chia seeds, and fruit

  • Protein: Milk, chia
  • Carbs: Oats, fruit
  • Fats: Chia or peanut butter

4. Paneer stuffed moong dal dosa and coconut chutney

  • Protein: Paneer, dal
  • Carbs: Dosa
  • Fats: Chutney and oil

5. Greek yoghurt, fruits and seeds/nuts

  • Protein: Yoghurt
  • Carbs: Fruits
  • Fats: Nuts, seeds

6. Besan chila, veggies, and curd

  • Protein: Besan, curd
  • Carbs: Besan, veggies
  • Fats: Ghee or oil

7. Vegetable upma and boiled egg or paneer

  • Protein: Egg/paneer
  • Carbs: Sooji
  • Fats: Tempering oil

8. Poha, roasted peanuts and boiled egg

  • Protein: Egg, peanuts
  • Carbs: Poha
  • Fats: Peanuts, oil

9. Ragi dosa, peanut chutney and egg

  • Protein: Egg and peanuts
  • Carbs: Ragi
  • Fats: Chutney and oil

10. Sprouts salad, paneer and olive oil

  • Protein: Sprouts, paneer
  • Carbs: Veggies, sprouts
  • Fats: Olive oil

Why is breakfast so important?

Having a nutritious breakfast is mandatory to start the day right. In an interview with HT Lifestyle, dietitian Ridhima Khamersa stressed, “Breakfast is the first meal of the day and extremely rampant to kick start our metabolism. Eating a well-balanced meal complete in all macros keeps us healthy and energetic for the day.” Here are some important benefits of adding the right amount of protein to your breakfast, per the dietitian.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

  • Healthy Diet
  • Breakfast

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NCAA Volleyball Regional Schedule Set

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December 8, 2025

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BLOOMINGTON, Ind. – The fourth-seeded Indiana volleyball team (25-7, 14-6 B1G) will play in the Sweet 16 for just the second time in program history. The NCAA announced start times and dates for next week’s regional semifinals on Sunday (Dec. 7) afternoon. The Hoosiers will play top-seeded Texas at Gregory Gymnasium on Friday (Dec. 12) afternoon at Noon ET on ESPN.

 

Following the greatest regular season in program history, IU was awarded a top-16 national seed and the chance to host the opening two rounds of the NCAA Tournament. The Hoosiers made quick work of their first two matchups, sweeping Toledo and fifth-seeded Colorado in Bloomington to advance to the Sweet 16.

 

IU is one of five Big Ten programs remaining in the NCAA Tournament. Of the 16 schools left in the big dance, IU is one of two teams (Cal Poly) that didn’t make the big dance last year. The Hoosiers have already set a single-season program record for wins (25) and will attempt to advance to the regional final for the first time in program history.

 

The other matchup in the Austin Regional will pit second-seeded Stanford and third-seeded Wisconsin against each other. Their match will begin 30 minutes after the conclusion of IU’s. The winners of both regional semifinals will meet on Sunday (Dec. 14) afternoon for a spot in the national semifinals in Kansas City.



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Louisville volleyball NCAA Tournament bracket, Texas A&M vs UofL game

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December 8, 2025

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Dec. 6, 2025Updated Dec. 7, 2025, 6:08 a.m. ET

After defeating Marquette 3-2 in the second round of the NCAA Volleyball Tournament on Saturday night, No. 2 Louisville will travel to Lincoln, Nebraska, and take on No. 3 Texas A&M in the Sweet 16 at 7 p.m. Friday.

This will be the Cardinals’ seventh consecutive regional appearance but first with Dan Meske as head coach.

Here’s everything you need to know to keep up with the match from home:

No. 2 seed Louisville versus No. 3 seed Texas A&M will be broadcast live on ESPN or ESPN2.

Authenticated subscribers can access ESPN2 via TV-connected devices or by going to WatchESPN.com or the WatchESPN app.

Those without cable can access ESPN2 via streaming services, with Fubo offering a free trial.

Buy Louisville volleyball tickets here

After defeating Marquette, UofL will play Texas A&M in the Lincoln, Nebraska, Regional Friday at 7 pm. Here’s a look at the tournament schedule:

  • First and second rounds: Dec. 4-6
  • Regionals: Dec. 11-14
  • Semifinals: Dec. 18 at T-Mobile Center in Kansas City, Missouri
  • Championship: Dec. 21 at T-Mobile Center in Kansas City, Missouri



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The Omaha World-Herald’s Nebraska All-Class volleyball teams

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December 8, 2025

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Men’s T&F Opens Season at Diplomat Open

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December 7, 2025

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Lancaster, PA (December 6, 2025) – The DeSales University men’s track & field team opened the 2025-26 indoor T&F season competing at the Diplomat Open at Franklin & Marshall College on Friday.

The Bulldogs posted 10 MAC qualfying times/marks in the meet.

Among the qualifying times were junior Bryce Guthier taking second in the 400-meters with a time of 52.08. It is the fifth fastest time in indoor history.  Senior Davis Trump also qualified in the 5K with a time of 16:20.32.

In the field events, DSU posted eight qualfying marks. Junior Weston Simak qualified for the MAC Championships in both the long jump (6.52m) and triple jump (13.72m). His triple jump mark was the second best in team history.  First-year Luke Heimann also qualfied in the triple jump (11.86m).

Junior Jonathan Castronovo took home first place in the long jump with a mark of 6.58m, the second best long jump in team history.

First-year John Amoretti qualified in the shot put (12.33m), seniors Jonathan Eudja and Giovanni Wellington qualified in the weight throw with marks of 14.85m and 14.23m. First-year Ryan Rodriguez also quallified in the weight throw (11.89m).

The Bulldogs won’t return to action till the New Year at the Blue and Grey Invitational on Jan. 17th.

 



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Women’s Track & Field Turns in Multiple High Marks to Begin Season at Cornell

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December 7, 2025

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RESULTS

ITHACA, N.Y. –

The Ithaca College women’s track & field team opened its 2025-26 season over the weekend as the Bombers made the short trip across town to compete in the Greg Page Relays hosted by Cornell University on December 5-6.

Lola Gitlin posted a time of 10:25.57 in the 3000-meter run to finish third overall.

Rachel Larson was a fourth place finisher with a time of 8.58 seconds in the 60-meter hurdles. That time is currently No. 1 in Division III after the opening weekend of the season.

Aynisha McQuillar took fifth in the 200-meter dash in a time of 26.61 seconds. McQuillar also ran in the 60-meter dash and posted the 11th fastest time in DIII during the prelim with a performance of 7.78 seconds.

Lyla Powers was fifth in the 500-meter dash with a time of 1:21.75.

Lily Seyfert claimed fifth in the shot put with a heave of 12.78 meters, which is currently ninth in the nation.

Bree Boyle and Erin Eastwood each cleared 3.54 meters in the pole vault, which is tied for 11th on the Division III performance list.

Alexis Brown turned in a leap of 11.02 meters in the triple jump for the 17th best mark in the country.

Ithaca is off for the remainder of 2025 and will return to Cornell on January 10 for the Southern Tier Invitational.

 



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Men’s Track & Field Opens Indoor Season at Cornell Greg Page Relays

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5 hours ago

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December 7, 2025

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RESULTS

ITHACA, N.Y. –

The Ithaca College men’s track & field team opened its 2025-26 season over the weekend as the Bombers made the short trip across town to compete in the Greg Page Relays hosted by Cornell University on December 5-6.

Anik Vossschulte claimed third in the 200-meter dash in a time of 23.32 seconds, while Jacob Antilety was seventh at 23.71 seconds.

Matt Lokshin posted a time of 8.65 seconds in the 60-meter hurdles to place third in the event. Aidan Irwin took fourth in the high jump with a mark of 1.70 meters.

Quinten Lewis posted a mark of 13.73 meters in the triple jump to place fourth and Sebastien-Oliver Lacrete was sixth at 12.68 meters, while Evan Cherry secured fifth in the long jump with a leap of 6.84 meters.

IC’s 4×400-meter relay team of Damian Simmonds, Griffin Lupes, Noah McKibben and George Nilson placed sixth in 3:34.49.

Luke Ellor finished sixth in the shot put with a mark of 14.40 meters.

Three Bombers finished within the top eight in the 500-meter dash as Brad Kellogg was sixth in 1:09.73, Peter Tysiak followed in seventh with 1:10.74 and Matthew DeJulio was next at 1:11.59.

Kaiden Chandler and Luke Ferrer posted times of 4:41.29 and 4:53.44 in the mile to finish in seventh and eighth.

Raf Campanile was seventh in the pole vault with a clearance of 4.25 meters.

Ithaca is off for the remainder of 2025 and will return to Cornell on January 10 for the Southern Tier Invitational.

 



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