Many Banjara Hills mornings are not a meal. Irani chai and an Osmania biscuit on the way to work. Another chai at eleven. Then a big lunch at two.
If your BMI is 30 or above, that pattern holds your weight more than any single dish. Check your BMI here.
What chai and biscuit really gives you
One sweet Irani chai with two Osmania biscuits is about 230 calories and 3 grams of protein.
A bun maska with chai is about 390 calories and 7 grams of protein.
Your breakfast at this weight should be about 350 to 450 calories with 20 to 30 grams of protein.
So the calories are not the problem. The protein is. That is why you are hungry again at eleven.
Three Banjara Hills breakfasts that work
Two eggs, one slice of whole wheat toast and a glass of milk: about 350 calories, 22 g protein.
Two idlis, dal-rich sambar and a full bowl of curd: about 330 calories, 15 g protein.
One dosa with two eggs instead of three dosas: about 380 calories, 16 g protein.
Have the chai after the food, not instead of it. It then stops being your breakfast.
The eating-out part, said honestly
People here eat out several times a week and telling you to stop is useless advice. Breakfast is the meal you still control. Fix it and the restaurant meals cost you less.
Small numbers that add up
Two spoons of sugar in tea is 40 calories. Four teas a day is 160 calories, every single day.
Two spoons of coconut chutney is about 90 calories with almost no protein. The same amount of sambar has dal in it.
Why BMI 30 changes the advice
At this number, thyroid problems, pre-diabetes, fatty liver and PCOD are common, and often there are no symptoms at all. Each one changes what your breakfast should be. That cannot be guessed from a plate.
A LIFE dietician reads your reports, asks what you really eat on a working day, and writes a plan you can keep.
₹999 diet consultation: 30 to 45 minutes, in clinic or online, written plan within 48 hours, one review call. Our Banjara Hills clinic is on Road No. 12, above SBH Bank. See the clinic.
Common questions
How many calories is Irani chai with a biscuit
A sweet Irani chai with two Osmania biscuits is roughly 230 calories and gives only about 3 grams of protein, so it fills the breakfast slot without doing breakfast's job.
What is a good quick breakfast before office in Hyderabad
Two boiled eggs with one slice of toast and a glass of milk: about 350 calories and 22 grams of protein, ready in five minutes.
Can I still drink chai if I am trying to lose weight
Yes. Drop the sugar and have it after food rather than as the meal. Sugar in tea alone can be 150 calories a day.