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.
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.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
Clear chicken and vegetable soup with lemon and lots of coriander; 23 g protein, 190 kcal.
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.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
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.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
Ten minutes, no cooking: tuna, cucumber, tomato and onion with lemon, 24 g protein.
