This Guava Paneer Avocado Salad has 25 gms protein and why it needs a place in daily breakfast

Breakfast is said to be the most important meal of the day. After a good night's sleep, it is the first meal that works as the fuel that charges you for a long day ahead. As per experts, breakfast as the first meal of the day should be rich and healthy, but that doesn’t mean it should be calorie-dense. It is suggested to evenly distribute your daily calorie intake in different meals. As per nutritionist Rujuta Diwekar, skipping breakfast is not a healthy practice. It often leads to consuming more calories later in the day. And when we talk about breakfast, a rich source of protein is inevitable. Wondering why? Well, it is the building block of the human body.It is said that the human body needs enough protein to build, repair, and maintain tissues such as muscles, skin, and organs. It also supports the production of enzymes, hormones, and antibodies, which are essential for immunity and overall functioning. Protein also helps improve strength, supports weight management by keeping you full for longer, and promotes healthy aging by preventing muscle loss. Hence, it is important to add rich sources of protein to the daily diet. According to the British Heart Foundation, most adults need around 0.75 g of protein per kilo of body weight per day (for the average woman, this is 45 g, or 55 g for men). Here is a Guava Paneer Avocado Salad that can give you around 25 gms protein and key reasons to add this healthy salad to your daily breakfast.

Ingredients: 1 ripe guava, 100g paneer, 1 ripe avocado, 1 small cucumber, 1 small red bell pepper, 1 tsp fresh coriander leaves, 1 lemon juice, 1 tsp olive oil, 1 tsp chilli flakes, salt & pepper to taste
Method: Dice the guava, avocado, paneer, cucumber, and bell pepper into bite-sized pieces. For extra flavor, lightly pan-fry the paneer cubes in a non-stick pan with a few drops of olive oil until golden brown. In a large bowl, combine guava, avocado, cucumber, bell pepper, and paneer. Drizzle olive oil and lemon juice over the salad. Add salt, pepper, and chili flakes or chat masala. Mix carefully so the avocado and guava don’t get mashed. Garnish with fresh coriander on top. Serve immediately.

100 grams of paneer offers about 18–20 grams of protein
Benefits: It is said that paneer is an excellent choice for breakfast as it is packed with high-quality protein, essential for muscle growth and sustained energy throughout the day. Its slow-digesting nature keeps you full for longer, reducing cravings and aiding in weight loss and management. It is rich in calcium and phosphorus that help with strengthening bones and teeth, making it a great option for all age groups. It also contains healthy fats that provide steady energy without spiking blood sugar levels, making it ideal for diabetics. Additionally, paneer is easy to digest and versatile, allowing you to prepare a variety of nutritious dishes like paneer bhurji, stuffed parathas, or salads for a wholesome and delicious start to the day. According to a study titled Paneer—An Indian soft cheese variant: a review, paneer has a fairly high level of fat (22–25%) and protein (16–18%) and a low level of lactose (2.0–2.7%). Paneer is of great value in diet, especially in the Indian vegetarian context, because it contains a fairly high level of fat and proteins as well as some minerals, especially calcium and phosphorus. It is also a good source of fat soluble vitamins A and D. So its food and nutritive value is fairly high.

1 medium avocado, which is about 150g, contains roughly 3 grams of protein
Benefits: As per a study, avocados are a medium energy-dense fruit, with about 1.7 kcal/g, and contain approximately 80% water and dietary fiber, contributing to their lower sugar content compared to other fruits. They have good amounts of total fat, monounsaturated and polyunsaturated fats, dietary fiber, vitamins E, K, magnesium, and potassium, with a lower intake of added sugars. Another study titled A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms states that avocados help reduce cardiovascular disease risk by lowering non-HDL cholesterol, triglycerides, LDL oxidation, and small atherogenic LDL particles. They are also a good source of micronutrients and polyphenols, and are very low in sodium and available carbohydrates supporting secondary health and wellness benefits.

1 medium guava offers roughly 4 grams of protein
Benefits: Guava is rich in vitamin C and makes a powerful immunity booster. It is also rich in antioxidants that help fight oxidative stress and inflammation. They are also rich in fiber, and are low in calories, which makes it perfect for weight watchers. It is also said that guava helps lower bad cholesterol (LDL) and triglycerides while potassium in guava helps regulate blood pressure, reducing strain on the heart. The study titled Guava (Psidium guajava): A brief overview of its therapeutic and health potential states that guava has anti-inflammatory, anti-hypertensive, anti-obesity, antioxidant, antidiarrheal and antidiabetic properties. Guava also has the ability to treat dental diseases and increase haemoglobin levels in the body.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.