This is what I had for my breakfast today, yesterday and day before yesterday:
Ignore the ketchup (I know its mostly sugar, but can’t help it:))
The breakfast comprises of:
200g of Paneer made from Whole Cows Milk. I don’t make it from home, but order it fresh from 4sfoods. Two slices of bread.
Ignore the boiled eggs for this post.
4sFoods Paneer is not pasteurized and made from fresh raw cows milk.
(Please note, I am not endorsing the brand, and I don’t get any compensation from them. I have been consuming products from them long enough to know that their quality standards are superior)
Nutrition Profile of my Breakfast (this is a snapshot of my daily food diary that I maintain on myfitnesspal (its free to use and I highly recommend you do the same if your goal is to build muscle and/or lose fat):
Now, different websites provide different nutrition facts on paneer.
This is because paneer is made from milk and the type of milk used determines it’s final macro-nutrient profile.
But a good estimate of 100g of Paneer is:
21g of Fat
18g of Protein
3g of Carbs
Please note, if Paneer is made from Buffalo Milk, then it will have a higher fat content.
Even though I have never made paneer from milk myself, but I have seen my mother make it. Here’s the process explained.
Paneer Making Process
If you want to make 200g of Paneer, then use 1 litre cows milk.
Start with medium heat and bring the milk to boil.
Now add, curd, or about 10g of lemon juice
Keep stiring the milk with a spatula. Soon the milk will start to curdle. Keep stiring.
Keep adding more lemon juice or curd (either one of them), if milk is not curdling enough.
Then a light greenish liquid will start to separate from the curdled milk.
Use a muslin cloth and pour the entire contents in it. This will easily separate the greenish liquid (which is whey water) and the curdled milk will stay back in the muslin cloth.
Honestly, you need to try it few times to perfect this process.:)
Paneer Nutrition Facts
#High Quality Protein
100g has 18–19g of high quality protein which is great to build muscle.
#High Quality Fat
I recommend at least 25–30% of calories from healthy fats, paneer will greatly contribute towards it.
However there are some misconceptions about fats, mainly saturated fats which I have cleared it out with this article:
#Calcium—a whopping 245mg in 100g paneer (25% of daily requirement) 
Calcium as we know is very important to maintain healthy bones and teeth and it’s more important for kids who need it for their growth spurts!
#Vitamin A-1028 IU (22% of daily requirement) 
It’s excellent for good eye health…
Lastly, because of it’s high protein and fat content, it’s satiety effect is through the roof.
When I have the breakfast which I have shown in the above picture, I just don’t feel hungry for at least 7–8 hours.
Its so filling, plus it does not create sudden blood sugar fluctuations!
In fact when you have refined-carbohydrate based breakfast like cereals or a bagel/croissant or waffles you will realize that you may start to feel hungry within few hours…this is because refined carbs are absorbed quickly causing a sudden drop in blood-sugar levels.
So if you want to lose fat, shift to high fat-high protein breakfast. Even though I am having carbs in the form of breads but when enough fat and protein are present, the gastric emptying is delayed and hunger and most important cravings are managed very well!
Inclusion of Paneer as part of a healthy diet is ideally for people who are gymming or anyone for that matter who want to lose weight and optimize their health.
And don’t forget that it’s more important for your kids !