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.
Two eggs, a cup of moong sprouts, cucumber and lemon: 20 g protein in 15 minutes, no oil.
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.
Prawns tossed with garlic, chilli and beans in 5 minutes on the stove; 31 g protein.
Clear chicken and vegetable soup with lemon and lots of coriander; 23 g protein, 190 kcal.
Savoury 15-minute breakfast with 7 g fibre and whatever vegetables are in the fridge.
Thick red lentil soup with carrot and tomato, 13 g protein, warming light dinner.
Toor dal with drumstick, pumpkin and brinjal in tamarind broth; 200 kcal, 7 g fibre a bowl.
Shallow-fried cutlets bound with oats and sattu instead of bread crumbs; 195 kcal for three.
Soya nuggets in a quick onion-tomato gravy: 18 g protein for under 200 kcal and 30 rupees.
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
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.
Scrambled firm tofu with onion, tomato and turmeric: 26 g vegan protein in 15 minutes.
