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.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
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.
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.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
Proper ginger-cardamom chai with half milk, half water and only half a teaspoon of sugar: 65 kcal a cup.
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.
Apple pie in a glass: oats, apple, curd and milk give 13 g protein and 7 g fibre before 8 am.
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.
Cooked ragi blended cold with banana and milk: a calcium-rich breakfast shake for under ten rupees.
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.
Strawberries and fresh curd with just a teaspoon of honey: 185 kcal, probiotic and bright pink.
Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.
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.
