The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Two eggs, a cup of moong sprouts, cucumber and lemon: 20 g protein in 15 minutes, no oil.
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.
Boiled eggs in a quick masala gravy: a 245 kcal, high-protein dinner for 30 rupees a head.
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.
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.
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.
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.
Ten minutes, no cooking: tuna, cucumber, tomato and onion with lemon, 24 g protein.
