The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Raw mango cooler with roasted jeera and black salt, lightly sweetened: 80 kcal, the taste of summer holidays.
VeganFresh amla blended with ginger, black salt and cold water: 15 kcal, sharp and sour, a few grams of fibre.
Two amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
Pearl barley simmered into a mild, cloudy drink with lemon and a pinch of salt: 20 kcal a glass, warm or chilled.
The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
Savoury gram flour pancakes in 15 minutes, 14 g protein, no soaking needed.
Pressure-cooked kabuli chana in an onion-tomato gravy with a quarter of the usual oil.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
A jug of water with cucumber, lemon and mint that you actually want to finish: 8 kcal a glass.
Cooling, gut-friendly lunch of rice and curd with a mustard tadka and sweet pomegranate.
Boiled eggs in a quick masala gravy: a 245 kcal, high-protein dinner for 30 rupees a head.
Pressure-cooker toor dal with a garlic and cumin tadka, 4 servings for under 50 rupees.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Warm toned milk with turmeric, black pepper and cardamom, no sugar: 120 kcal and 6 g protein before bed.
Cold-brewed green tea with mint and a slice of lemon: 4 kcal, no bitterness, no sugar.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
Cumin seeds simmered in water, sipped warm first thing: nearly calorie-free and easy on the stomach.
North Indian fermented black carrot and mustard drink, made in a jar in the sun over 3 days: 20 kcal, tangy and probiotic.
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
Deep pink Konkan cooler from dried kokum, roasted jeera and a touch of jaggery: 30 kcal.
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.
Roasted makhana blended into milk with dates: a thick, nutty shake that is light on fat.
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.
One-pot rice and dal with carrot, beans and a teaspoon of ghee; the gentle dinner for a tired stomach.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
Classic sweet-salty lemon water with a single teaspoon of sugar: 25 kcal a glass.
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.
South Indian jaggery water with dry ginger, cardamom and lemon: 60 kcal of quick sugar for the end of a long workout.
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.
The comfort lunch, portioned: a katori of rajma over a small mound of rice, 15 g fibre.
Classic semolina upma, with a cup of vegetables worked in and the ghee swapped for 1.5 tsp oil.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
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.
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
A green smoothie that tastes of banana, not spinach, with 10 g protein from soy milk and flaxseed.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
The home remedy brew: tulsi, ginger, black pepper, cinnamon and clove simmered with a little jaggery, 25 kcal.
The 15-minute Indian breakfast, with peas and carrot folded in and the oil measured.
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
