The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
Every recipe is free to read. A free account lets you save favourites and add dishes to your day.
63 items · Clear all
Fresh amla blended with ginger, black salt and cold water: 15 kcal, sharp and sour, a few grams of fibre.
Creamy from avocado rather than cream: 7 g fibre, healthy fats and only 7 g sugar.
The classic post-workout shake made at home: 14 g protein from milk, oats and peanut butter, no powder needed.
A thick berry, oats and curd bowl with pumpkin seeds on top: 14 g protein and 8 g fibre, 350 kcal.
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.
Lemon water with a teaspoon of soaked chia and a pinch of salt: 30 kcal, slow to drink and good before a long session.
No-cook lunch from a tin or the week's boiled chana: 14 g fibre, 14 g protein, 10 minutes.
Tastes like a chocolate milkshake, delivers 18 g protein from hung curd, milk and peanut butter.
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.
Blended cucumber, mint, lemon and black salt over ice: 25 kcal and as refreshing as it gets.
Cooling, gut-friendly lunch of rice and curd with a mustard tadka and sweet pomegranate.
A proper dry-fruit shake with dates for sweetness instead of sugar, and the nuts measured.
Ten-minute scrambled eggs with onion, tomato and chilli on two slices of toast, 19 g protein.
Gajar halwa flavours in a 240 kcal shake: steamed carrot, milk, almonds and a teaspoon of jaggery.
Prawns tossed with garlic, chilli and beans in 5 minutes on the stove; 31 g protein.
Warm toned milk with turmeric, black pepper and cardamom, no sugar: 120 kcal and 6 g protein before bed.
Home-brewed black tea chilled with lemon and a teaspoon of honey: 30 kcal, instead of a 140 kcal bottle.
Tangy mint, tamarind and cumin cooler made from scratch: 40 kcal, no packet masala.
Green tea simmered with cinnamon, cardamom and saffron, finished with slivered almonds: 50 kcal a cup.
Kerala's shaken lime soda with green chilli, ginger and sabja seeds: 55 kcal, sweet, sour and a little hot.
Hot water with grated ginger, lemon and a teaspoon of honey: 30 kcal, soothing on a sore throat or a cold evening.
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.
A spoonable mango and curd bowl topped with chia, pumpkin seeds and pomegranate: 8 g fibre, 10 g protein.
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.
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.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
Tender coconut water with a squeeze of lime, mint and a pinch of salt: 50 kcal of natural potassium.
Apple pie in a glass: oats, apple, curd and milk give 13 g protein and 7 g fibre before 8 am.
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.
Crumbled paneer with capsicum and onion rolled in a whole wheat roti, ready in 15 minutes.
Fresh paneer blended into milk with dates: 17 g protein and calcium, no powder, no sugar.
Gentle on the stomach: papaya, ginger and chia in coconut water, with 7 g fibre and no dairy.
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.
Cooked ragi blended cold with banana and milk: a calcium-rich breakfast shake for under ten rupees.
Classic semolina upma, with a cup of vegetables worked in and the ghee swapped for 1.5 tsp oil.
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.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
Protein-forward buttermilk with roasted chana flour: 13 g protein and 180 kcal, no powders needed.
Custard apple pulp and cold milk, nothing else: the fruit is sweet enough and brings 5 g fibre.
Konkan coconut-kokum drink to sip with lunch: tangy, mildly spiced, 110 kcal and settling on the stomach.
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.
Two-egg omelette folded around wilted spinach and onion; 15 g protein in under 15 minutes.
Strawberries and fresh curd with just a teaspoon of honey: 185 kcal, probiotic and bright pink.
Ragi flour cooked into a thin porridge-drink with milk, jaggery and cardamom: 145 kcal, a calcium-rich breakfast cup.
Jaggery-sweetened sattu drink with cardamom: 150 kcal of carbs and protein for after a session.
Silken tofu is the vegan protein trick: 15 g protein, 6 g fibre and only 13 g sugar.
Scrambled firm tofu with onion, tomato and turmeric: 26 g vegan protein in 15 minutes.
The home remedy brew: tulsi, ginger, black pepper, cinnamon and clove simmered with a little jaggery, 25 kcal.
Ten minutes, no cooking: tuna, cucumber, tomato and onion with lemon, 24 g protein.
The 15-minute Indian breakfast, with peas and carrot folded in and the oil measured.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
