The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Two amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
Pressure-cooked kabuli chana in an onion-tomato gravy with a quarter of the usual oil.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
Pressure-cooker toor dal with a garlic and cumin tadka, 4 servings for under 50 rupees.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
Savoury 15-minute breakfast with 7 g fibre and whatever vegetables are in the fridge.
A jar snack of roasted chana, peanuts and pumpkin seeds with chaat masala; 190 kcal a handful.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
Soft Gujarati flatbreads with fresh fenugreek and besan; 3 theplas, 9 g fibre, travel-proof.
Toor dal with drumstick, pumpkin and brinjal in tamarind broth; 200 kcal, 7 g fibre a bowl.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
Gentle on the stomach: papaya, ginger and chia in coconut water, with 7 g fibre and no dairy.
Pineapple, coconut milk and chia: a dairy-free tropical smoothie with 7 g fibre.
The comfort lunch, portioned: a katori of rajma over a small mound of rice, 15 g fibre.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
A vegan chocolate-peanut shake with 14 g protein from soy milk and peanut butter.
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
Silken tofu is the vegan protein trick: 15 g protein, 6 g fibre and only 13 g sugar.
