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.
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.
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.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
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.
