The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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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.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
Cooling, gut-friendly lunch of rice and curd with a mustard tadka and sweet pomegranate.
Ten-minute scrambled eggs with onion, tomato and chilli on two slices of toast, 19 g protein.
Prawns tossed with garlic, chilli and beans in 5 minutes on the stove; 31 g protein.
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.
Crumbled paneer with capsicum and onion rolled in a whole wheat roti, ready in 15 minutes.
Classic semolina upma, with a cup of vegetables worked in and the ghee swapped for 1.5 tsp oil.
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
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.
