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.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
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.
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Cardamom sweet lassi made with jaggery instead of sugar: 110 kcal, a third of a dhaba glass.
A spoonable mango and curd bowl topped with chia, pumpkin seeds and pomegranate: 8 g fibre, 10 g protein.
Summer mango and curd blended with no added sugar; the sweetness is all from the fruit.
Thin, salty, spiced buttermilk for after lunch: 60 kcal, cooling and good for digestion.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
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.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Fresh anar blended and strained, then whipped with curd and banana: 190 kcal and probiotic.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
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.
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.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
