The Kitchen
Home recipes, smoothies and drinks with the macros for every serving.
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Two 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.
Three ingredients from any kitchen: curd, banana and dates give 12 g protein after a workout.
The classic post-workout shake made at home: 14 g protein from milk, oats and peanut butter, no powder needed.
The ABC blend made thick: whole beetroot, carrot and apple with their fibre kept in, 125 kcal.
A thick berry, oats and curd bowl with pumpkin seeds on top: 14 g protein and 8 g fibre, 350 kcal.
Chikoo is sweet enough on its own: 8 g fibre and calcium from milk, zero added sugar.
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.
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.
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.
Kharbuja blended with milk and a spoon of melon seeds: 10 g protein, mostly water, properly cooling.
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.
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.
Cooked ragi blended cold with banana and milk: a calcium-rich breakfast shake for under ten rupees.
Roasted chana soaked in milk and blended with banana: 14 g protein and 8 g fibre for pocket money.
Bihar's roasted chana flour turned into a 250 kcal pre-workout shake for about ten rupees.
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.
Strawberries and fresh curd with just a teaspoon of honey: 185 kcal, probiotic and bright pink.
Silken tofu is the vegan protein trick: 15 g protein, 6 g fibre and only 13 g sugar.
Watermelon blended with a little curd for body: 135 kcal, mostly water, and a proper summer cooler.
