The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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A thick berry, oats and curd bowl with pumpkin seeds on top: 14 g protein and 8 g fibre, 350 kcal.
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.
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.
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.
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.
Tangy mint, tamarind and cumin cooler made from scratch: 40 kcal, no packet masala.
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.
Deep pink Konkan cooler from dried kokum, roasted jeera and a touch of jaggery: 30 kcal.
Slow-simmered black urad and rajma with one spoon of butter and milk instead of cream.
The restaurant favourite with a tomato-cashew gravy, milk instead of cream, 14 g protein.
A spoonable mango and curd bowl topped with chia, pumpkin seeds and pomegranate: 8 g fibre, 10 g protein.
Thin, salty, spiced buttermilk for after lunch: 60 kcal, cooling and good for digestion.
Toor dal with drumstick, pumpkin and brinjal in tamarind broth; 200 kcal, 7 g fibre a bowl.
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.
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.
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
Konkan coconut-kokum drink to sip with lunch: tangy, mildly spiced, 110 kcal and settling on the stomach.
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
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.
