The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Fresh 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.
Hung curd makes it Greek-yogurt thick: 15 g protein and 9 g fibre from apple, oats and chia.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
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.
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.
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.
Two eggs, a cup of moong sprouts, cucumber and lemon: 20 g protein in 15 minutes, no oil.
Pressure-cooked kabuli chana in an onion-tomato gravy with a quarter of the usual 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.
One-pan chicken breast with capsicum, broccoli and garlic soy, 37 g protein in 20 minutes.
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.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
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.
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.
Cooling, gut-friendly lunch of rice and curd with a mustard tadka and sweet pomegranate.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Ten-minute scrambled eggs with onion, tomato and chilli on two slices of toast, 19 g protein.
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.
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.
Cold-brewed green tea with mint and a slice of lemon: 4 kcal, no bitterness, no sugar.
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.
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.
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
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.
Ishtu: potato, carrot, beans and peas in mild coconut milk with whole spices.
Clear chicken and vegetable soup with lemon and lots of coriander; 23 g protein, 190 kcal.
Slow-simmered black urad and rajma with one spoon of butter and milk instead of cream.
Roasted makhana blended into milk with dates: a thick, nutty shake that is light on fat.
A spoonable mango and curd bowl topped with chia, pumpkin seeds and pomegranate: 8 g fibre, 10 g protein.
Summer mango and curd blended with no added sugar; the sweetness is all from the fruit.
A vegan mango lassi: silken tofu and soy milk give 12 g protein with the same creamy sweetness.
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.
A jar snack of roasted chana, peanuts and pumpkin seeds with chaat masala; 190 kcal a handful.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
Soft Gujarati flatbreads with fresh fenugreek and besan; 3 theplas, 9 g fibre, travel-proof.
Toor dal with drumstick, pumpkin and brinjal in tamarind broth; 200 kcal, 7 g fibre a bowl.
Crisp lentil pancakes stuffed with spiced paneer: 27 g protein without eggs.
One-pot rice and dal with carrot, beans and a teaspoon of ghee; the gentle dinner for a tired stomach.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
Tender coconut water with a squeeze of lime, mint and a pinch of salt: 50 kcal of natural potassium.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
Apple pie in a glass: oats, apple, curd and milk give 13 g protein and 7 g fibre before 8 am.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
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.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Gentle on the stomach: papaya, ginger and chia in coconut water, with 7 g fibre and no dairy.
Pineapple, coconut milk and chia: a dairy-free tropical smoothie with 7 g fibre.
Fresh anar blended and strained, then whipped with curd and banana: 190 kcal and probiotic.
Savoury Karnataka ragi drink: cooked ragi cooled and whisked with buttermilk, onion and curry leaves, 120 kcal.
The comfort lunch, portioned: a katori of rajma over a small mound of rice, 15 g fibre.
Classic semolina upma, with a cup of vegetables worked in and the ghee swapped for 1.5 tsp oil.
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.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
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.
Custard apple pulp and cold milk, nothing else: the fruit is sweet enough and brings 5 g fibre.
Konkan coconut-kokum drink to sip with lunch: tangy, mildly spiced, 110 kcal and settling on the stomach.
A vegan chocolate-peanut shake with 14 g protein from soy milk and peanut butter.
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
A green smoothie that tastes of banana, not spinach, with 10 g protein from soy milk and flaxseed.
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
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.
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
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.
Ten minutes, no cooking: tuna, cucumber, tomato and onion with lemon, 24 g protein.
The 15-minute Indian breakfast, with peas and carrot folded in and the oil measured.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
Pasta night with 150 g of vegetables, a fresh tomato sauce and a spoon of cheese; 11 g fibre.
