The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
Cooling, gut-friendly lunch of rice and curd with a mustard tadka and sweet pomegranate.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
Warm toned milk with turmeric, black pepper and cardamom, no sugar: 120 kcal and 6 g protein before bed.
Real cocoa whisked into toned milk with a teaspoon of jaggery: 150 kcal, 7 g protein, a quarter of the sugar of a packet mix.
The restaurant favourite with a tomato-cashew gravy, milk instead of cream, 14 g protein.
Cardamom sweet lassi made with jaggery instead of sugar: 110 kcal, a third of a dhaba glass.
Roasted makhana blended into milk with dates: a thick, nutty shake that is light on fat.
Summer mango and curd blended with no added sugar; the sweetness is all from the fruit.
Restaurant favourite rebuilt with a spinach-heavy base, a splash of milk and 22 g protein.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Savoury Karnataka ragi drink: cooked ragi cooled and whisked with buttermilk, onion and curry leaves, 120 kcal.
Cooked ragi blended cold with banana and milk: a calcium-rich breakfast shake for under ten rupees.
Custard apple pulp and cold milk, nothing else: the fruit is sweet enough and brings 5 g fibre.
Strawberries and fresh curd with just a teaspoon of honey: 185 kcal, probiotic and bright pink.
Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
