Egg whites (boiled or scrambled) – Egg whites are high in protein and contain almost no fat. You can make an omelette using just the whites for a lean, muscle-building breakfast

Greek yogurt (non-fat or low-fat) – Greek yogurt is rich in protein and lower in fat than regular yogurt. It also supports digestion due to its probiotic content.

Cottage cheese (low-fat or fat-free) – Cottage cheese is a soft cheese loaded with casein protein, which digests slowly and keeps you full longer, with very little fat.

Oats with skim milk or water – Oats provide complex carbs and fiber. When cooked with skim milk or water and topped with a few seeds, they become a balanced, low-fat meal.

Protein smoothie with plant-based milk – Blend protein powder (like whey or pea protein) with almond or oat milk and a banana for a quick, low-fat, high-protein shake.

Chia seed pudding with low-fat milk – Chia seeds have protein and fiber. Soak them overnight in low-fat milk for a nutritious, filling breakfast.

Lentil or moong dal chilla (without oil) – Made from soaked and ground pulses, these Indian pancakes are high in protein and can be cooked without oil for a low-fat option.