The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
Lemon water with a teaspoon of soaked chia and a pinch of salt: 30 kcal, slow to drink and good before a long session.
Your morning coffee and breakfast in one glass: 13 g protein, 6 g fibre, no sugar added.
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
Cardamom sweet lassi made with jaggery instead of sugar: 110 kcal, a third of a dhaba glass.
A jar snack of roasted chana, peanuts and pumpkin seeds with chaat masala; 190 kcal a handful.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
Savoury Karnataka ragi drink: cooked ragi cooled and whisked with buttermilk, onion and curry leaves, 120 kcal.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
Homemade sports drink for runs and sessions over an hour: salt, sugar and lemon in the right ratio, 50 kcal.
