The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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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.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
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.
Slow-simmered black urad and rajma with one spoon of butter and milk instead of cream.
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.
Crisp lentil pancakes stuffed with spiced paneer: 27 g protein without eggs.
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.
Stir, refrigerate, eat: a no-cook breakfast with 9 g fibre that is ready when you wake up.
The comfort lunch, portioned: a katori of rajma over a small mound of rice, 15 g fibre.
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.
Pasta night with 150 g of vegetables, a fresh tomato sauce and a spoon of cheese; 11 g fibre.
