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.
Two amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
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.
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
Blended cucumber, mint, lemon and black salt over ice: 25 kcal and as refreshing as it gets.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
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.
Proper ginger-cardamom chai with half milk, half water and only half a teaspoon of sugar: 65 kcal a cup.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
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.
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
