The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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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.
Two eggs, a cup of moong sprouts, cucumber and lemon: 20 g protein in 15 minutes, no oil.
One-pan chicken breast with capsicum, broccoli and garlic soy, 37 g protein in 20 minutes.
Tastes like a chocolate milkshake, delivers 18 g protein from hung curd, milk and peanut butter.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Ten-minute scrambled eggs with onion, tomato and chilli on two slices of toast, 19 g protein.
Real cocoa whisked into toned milk with a teaspoon of jaggery: 150 kcal, 7 g protein, a quarter of the sugar of a packet mix.
A vegan mango lassi: silken tofu and soy milk give 12 g protein with the same creamy sweetness.
Tender coconut water with a squeeze of lime, mint and a pinch of salt: 50 kcal of natural potassium.
South Indian jaggery water with dry ginger, cardamom and lemon: 60 kcal of quick sugar for the end of a long workout.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Coconut water with soaked basil seeds and lime: 65 kcal, a little fibre and a lot of hydration.
Protein-forward buttermilk with roasted chana flour: 13 g protein and 180 kcal, no powders needed.
A vegan chocolate-peanut shake with 14 g protein from soy milk and peanut butter.
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
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.
Silken tofu is the vegan protein trick: 15 g protein, 6 g fibre and only 13 g sugar.
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
