The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Raw mango cooler with roasted jeera and black salt, lightly sweetened: 80 kcal, the taste of summer holidays.
VeganFresh amla blended with ginger, black salt and cold water: 15 kcal, sharp and sour, a few grams of fibre.
Two amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
Pearl barley simmered into a mild, cloudy drink with lemon and a pinch of salt: 20 kcal a glass, warm or chilled.
The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
Wood apple pulp strained into cold water with roasted jeera: 75 kcal, no sugar added, naturally sweet and gentle.
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.
Lemon water with a teaspoon of soaked chia and a pinch of salt: 30 kcal, slow to drink and good before a long session.
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
A jug of water with cucumber, lemon and mint that you actually want to finish: 8 kcal a glass.
Blended cucumber, mint, lemon and black salt over ice: 25 kcal and as refreshing as it gets.
Boiled eggs in a quick masala gravy: a 245 kcal, high-protein dinner for 30 rupees a head.
Pressure-cooker toor dal with a garlic and cumin tadka, 4 servings for under 50 rupees.
Prawns tossed with garlic, chilli and beans in 5 minutes on the stove; 31 g protein.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Cold-brewed green tea with mint and a slice of lemon: 4 kcal, no bitterness, no sugar.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
Tangy mint, tamarind and cumin cooler made from scratch: 40 kcal, no packet masala.
Cumin seeds simmered in water, sipped warm first thing: nearly calorie-free and easy on the stomach.
North Indian fermented black carrot and mustard drink, made in a jar in the sun over 3 days: 20 kcal, tangy and probiotic.
Green tea simmered with cinnamon, cardamom and saffron, finished with slivered almonds: 50 kcal a cup.
Deep pink Konkan cooler from dried kokum, roasted jeera and a touch of jaggery: 30 kcal.
Kerala's shaken lime soda with green chilli, ginger and sabja seeds: 55 kcal, sweet, sour and a little hot.
Clear chicken and vegetable soup with lemon and lots of coriander; 23 g protein, 190 kcal.
Hot water with grated ginger, lemon and a teaspoon of honey: 30 kcal, soothing on a sore throat or a cold evening.
Proper ginger-cardamom chai with half milk, half water and only half a teaspoon of sugar: 65 kcal a cup.
Thin, salty, spiced buttermilk for after lunch: 60 kcal, cooling and good for digestion.
Savoury 15-minute breakfast with 7 g fibre and whatever vegetables are in the fridge.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
Toor dal with drumstick, pumpkin and brinjal in tamarind broth; 200 kcal, 7 g fibre a bowl.
Tender coconut water with a squeeze of lime, mint and a pinch of salt: 50 kcal of natural potassium.
Classic sweet-salty lemon water with a single teaspoon of sugar: 25 kcal a glass.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
North Indian spiced lemonade with mint, ginger and roasted jeera: 30 kcal, tangy and cooling.
Savoury Karnataka ragi drink: cooked ragi cooled and whisked with buttermilk, onion and curry leaves, 120 kcal.
Coconut water with soaked basil seeds and lime: 65 kcal, a little fibre and a lot of hydration.
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
Konkan coconut-kokum drink to sip with lunch: tangy, mildly spiced, 110 kcal and settling on the stomach.
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.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
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.
Scrambled firm tofu with onion, tomato and turmeric: 26 g vegan protein in 15 minutes.
The home remedy brew: tulsi, ginger, black pepper, cinnamon and clove simmered with a little jaggery, 25 kcal.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
