The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Hung curd makes it Greek-yogurt thick: 15 g protein and 9 g fibre from apple, oats and chia.
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
The classic post-workout shake made at home: 14 g protein from milk, oats and peanut butter, no powder needed.
A thick berry, oats and curd bowl with pumpkin seeds on top: 14 g protein and 8 g fibre, 350 kcal.
Savoury gram flour pancakes in 15 minutes, 14 g protein, no soaking needed.
Two eggs, a cup of moong sprouts, cucumber and lemon: 20 g protein in 15 minutes, no oil.
One-pan chicken breast with capsicum, broccoli and garlic soy, 37 g protein in 20 minutes.
Lean chicken mince cooked with peas, onion and tomato; 28 g protein per bowl.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
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.
Ten-minute scrambled eggs with onion, tomato and chilli on two slices of toast, 19 g protein.
Boiled eggs in a quick masala gravy: a 245 kcal, high-protein dinner for 30 rupees a head.
Prawns tossed with garlic, chilli and beans in 5 minutes on the stove; 31 g protein.
Layered dum biryani with marinated chicken and basmati, 30 g protein a plate.
Sunday chicken curry for four with skinless pieces, curd and 1 tsp oil per serving.
Tangy tamarind and tomato fish curry with thin coconut milk, 23 g protein per bowl.
Red, sour and coconut-free: fish in kudampuli and Kashmiri chilli, 31 g protein a bowl.
Spice-crusted fish shallow-fried on the tawa in a spoon of coconut oil, 32 g protein.
Prawns in a light coconut milk gravy soured with kudampuli, 27 g protein a bowl.
Chemmeen roast: prawns in a dry, peppery onion and tomato masala with coconut slivers.
Clear chicken and vegetable soup with lemon and lots of coriander; 23 g protein, 190 kcal.
Slow-simmered black urad and rajma with one spoon of butter and milk instead of cream.
The restaurant favourite with a tomato-cashew gravy, milk instead of cream, 14 g protein.
A vegan mango lassi: silken tofu and soy milk give 12 g protein with the same creamy sweetness.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
Crisp lentil pancakes stuffed with spiced paneer: 27 g protein without eggs.
Apple pie in a glass: oats, apple, curd and milk give 13 g protein and 7 g fibre before 8 am.
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
Restaurant favourite rebuilt with a spinach-heavy base, a splash of milk and 22 g protein.
Crumbled paneer with capsicum and onion rolled in a whole wheat roti, ready in 15 minutes.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
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 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.
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
Spiced curd-marinated fish seared in 10 minutes; 26 g protein for 215 kcal.
Curd-marinated chicken breast charred on a tawa, 35 g protein for 265 kcal.
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
Silken tofu is the vegan protein trick: 15 g protein, 6 g fibre and only 13 g sugar.
Scrambled firm tofu with onion, tomato and turmeric: 26 g vegan protein in 15 minutes.
Ten minutes, no cooking: tuna, cucumber, tomato and onion with lemon, 24 g protein.
