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.
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.
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.
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.
Ten-minute scrambled eggs with onion, tomato and chilli on two slices of toast, 19 g protein.
Cumin seeds simmered in water, sipped warm first thing: nearly calorie-free and easy on the stomach.
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
Ishtu: potato, carrot, beans and peas in mild coconut milk with whole spices.
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.
Savoury 15-minute breakfast with 7 g fibre and whatever vegetables are in the fridge.
Soft Gujarati flatbreads with fresh fenugreek and besan; 3 theplas, 9 g fibre, travel-proof.
Crisp lentil pancakes stuffed with spiced paneer: 27 g protein without eggs.
Apple pie in a glass: oats, apple, curd and milk give 13 g protein and 7 g fibre before 8 am.
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
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.
Classic semolina upma, with a cup of vegetables worked in and the ghee swapped for 1.5 tsp oil.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten 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.
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.
The 15-minute Indian breakfast, with peas and carrot folded in and the oil measured.
