The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Savoury gram flour pancakes in 15 minutes, 14 g protein, no soaking needed.
Pressure-cooked kabuli chana in an onion-tomato gravy with a quarter of the usual oil.
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.
Black chana in a roasted coconut gravy, the classic with puttu and appam, 10 g fibre.
Savoury 15-minute breakfast with 7 g fibre and whatever vegetables are in the fridge.
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.
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.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
The comfort lunch, portioned: a katori of rajma over a small mound of rice, 15 g fibre.
Classic semolina upma, with a cup of vegetables worked in and the ghee swapped for 1.5 tsp oil.
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.
The 15-minute Indian breakfast, with peas and carrot folded in and the oil measured.
