The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Raw mango cooler with roasted jeera and black salt, lightly sweetened: 80 kcal, the taste of summer holidays.
VeganTwo amla, spinach, cucumber and a green apple: 125 kcal, 7 g fibre and a big vitamin C hit.
Hung curd makes it Greek-yogurt thick: 15 g protein and 9 g fibre from apple, oats and chia.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
Wood apple pulp strained into cold water with roasted jeera: 75 kcal, no sugar added, naturally sweet and gentle.
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.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
Frothy blended cold coffee with toned milk and no sugar at all: 120 kcal and 6 g protein, with a caffeine lift before training.
Blended cucumber, mint, lemon and black salt over ice: 25 kcal and as refreshing as it gets.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
A whole guava, mint and coconut water: 130 kcal with 8 g fibre and more vitamin C than an orange.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
Kerala's shaken lime soda with green chilli, ginger and sabja seeds: 55 kcal, sweet, sour and a little hot.
Clear chicken and vegetable soup with lemon and lots of coriander; 23 g protein, 190 kcal.
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.
Proper ginger-cardamom chai with half milk, half water and only half a teaspoon of sugar: 65 kcal a cup.
Cardamom sweet lassi made with jaggery instead of sugar: 110 kcal, a third of a dhaba glass.
Roasted makhana blended into milk with dates: a thick, nutty shake that is light on fat.
Summer mango and curd blended with no added sugar; the sweetness is all from the fruit.
A vegan mango lassi: silken tofu and soy milk give 12 g protein with the same creamy sweetness.
A jar snack of roasted chana, peanuts and pumpkin seeds with chaat masala; 190 kcal a handful.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
Soft Gujarati flatbreads with fresh fenugreek and besan; 3 theplas, 9 g fibre, travel-proof.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
Classic sweet-salty lemon water with a single teaspoon of sugar: 25 kcal a glass.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
Whole oranges and carrot blended, not juiced: 8 g fibre and 160 kcal, dairy-free.
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.
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.
North Indian spiced lemonade with mint, ginger and roasted jeera: 30 kcal, tangy and cooling.
Thick, savoury lassi with mint and roasted jeera: 85 kcal and 5 g protein, no sugar at all.
The Bihari summer drink: roasted chana flour, lemon and black salt in cold water, 7 g protein for 115 kcal.
Protein-forward buttermilk with roasted chana flour: 13 g protein and 180 kcal, no powders needed.
A salty, spiced blend of curd, cucumber and sattu: 13 g protein, 220 kcal, a light dinner on a hot night.
Custard apple pulp and cold milk, nothing else: the fruit is sweet enough and brings 5 g fibre.
A vegan chocolate-peanut shake with 14 g protein from soy milk and peanut butter.
A green smoothie that tastes of banana, not spinach, with 10 g protein from soy milk and flaxseed.
No-cook moong sprout salad with chaat masala, peanuts and lemon, 18 g protein.
Strawberries and fresh curd with just a teaspoon of honey: 185 kcal, probiotic and bright pink.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
Curd-marinated paneer, onion and capsicum charred on a tawa; 19 g protein, calcium-rich.
Ten minutes, no cooking: tuna, cucumber, tomato and onion with lemon, 24 g protein.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
