The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Fresh amla blended with ginger, black salt and cold water: 15 kcal, sharp and sour, a few grams of fibre.
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
Savoury gram flour pancakes in 15 minutes, 14 g protein, no soaking needed.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
Cumin seeds simmered in water, sipped warm first thing: nearly calorie-free and easy on the stomach.
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
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.
Soft Gujarati flatbreads with fresh fenugreek and besan; 3 theplas, 9 g fibre, travel-proof.
Cooked ragi blended cold with banana and milk: a calcium-rich breakfast shake for under ten rupees.
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.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
A green smoothie that tastes of banana, not spinach, with 10 g protein from soy milk and flaxseed.
Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.
The 15-minute Indian breakfast, with peas and carrot folded in and the oil measured.
