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.
Hung curd makes it Greek-yogurt thick: 15 g protein and 9 g fibre from apple, oats and chia.
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.
A thick berry, oats and curd bowl with pumpkin seeds on top: 14 g protein and 8 g fibre, 350 kcal.
Two eggs, a cup of moong sprouts, cucumber and lemon: 20 g protein in 15 minutes, no oil.
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.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
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.
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.
Slow-simmered black urad and rajma with one spoon of butter and milk instead of cream.
A spoonable mango and curd bowl topped with chia, pumpkin seeds and pomegranate: 8 g fibre, 10 g protein.
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.
Crisp lentil pancakes stuffed with spiced paneer: 27 g protein without eggs.
One-pot rice and dal with carrot, beans and a teaspoon of ghee; the gentle dinner for a tired stomach.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
Apple pie in a glass: oats, apple, curd and milk give 13 g protein and 7 g fibre before 8 am.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
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.
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.
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 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.
Pasta night with 150 g of vegetables, a fresh tomato sauce and a spoon of cheese; 11 g fibre.
