The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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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.
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.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
Green tea simmered with cinnamon, cardamom and saffron, finished with slivered almonds: 50 kcal a cup.
Hot water with grated ginger, lemon and a teaspoon of honey: 30 kcal, soothing on a sore throat or a cold evening.
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.
Proper ginger-cardamom chai with half milk, half water and only half a teaspoon of sugar: 65 kcal a cup.
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.
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.
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.
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.
Fresh anar blended and strained, then whipped with curd and banana: 190 kcal and probiotic.
Cooked ragi blended cold with banana and milk: a calcium-rich breakfast shake for under ten rupees.
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.
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.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
