The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Pressure-cooked kabuli chana in an onion-tomato gravy with a quarter of the usual oil.
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.
Cooling, gut-friendly lunch of rice and curd with a mustard tadka and sweet pomegranate.
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.
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.
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.
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.
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.
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.
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
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.
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.
Pasta night with 150 g of vegetables, a fresh tomato sauce and a spoon of cheese; 11 g fibre.
