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.
Two amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
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.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
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.
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.
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.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
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.
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.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
