The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Hung curd makes it Greek-yogurt thick: 15 g protein and 9 g fibre from apple, oats and chia.
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
The classic post-workout shake made at home: 14 g protein from milk, oats and peanut butter, no powder needed.
A thick berry, oats and curd bowl with pumpkin seeds on top: 14 g protein and 8 g fibre, 350 kcal.
Tastes like a chocolate milkshake, delivers 18 g protein from hung curd, milk and peanut butter.
Your morning coffee and breakfast in one glass: 13 g protein, 6 g fibre, no sugar added.
Slow-simmered black urad and rajma with one spoon of butter and milk instead of cream.
The restaurant favourite with a tomato-cashew gravy, milk instead of cream, 14 g protein.
Crisp lentil pancakes stuffed with spiced paneer: 27 g protein without eggs.
Apple pie in a glass: oats, apple, curd and milk give 13 g protein and 7 g fibre before 8 am.
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
Restaurant favourite rebuilt with a spinach-heavy base, a splash of milk and 22 g protein.
Crumbled paneer with capsicum and onion rolled in a whole wheat roti, ready in 15 minutes.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
Protein-forward buttermilk with roasted chana flour: 13 g protein and 180 kcal, no powders needed.
A salty, spiced blend of curd, cucumber and sattu: 13 g protein, 220 kcal, a light dinner on a hot night.
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
