Recipes

• BreakfastBesan ChillaSavory chickpea-flour crepes with warming spices — a fast, protein-rich breakfast.~16–20g protein per adult · boosts to ~24g with paneer fillingQuickNight prepHigh-protein⏱ 20 min
• BreakfastHung Curd Protein BowlA five-minute high-protein bowl, built two ways — sweet or savory.~22–28g protein per adult bowlQuickNight prepHigh-protein⏱ 10 min
• BreakfastInstant Besan DhoklaA Sunday-batch steamed chickpea cake with a tangy mustard-seed tempering.~16–18g protein per adult servingNight prepMeal prepHigh-proteinInstant Pot⏱ 45 min
• BreakfastMakhana Trail Mix BowlA crisp, no-cook bowl of roasted fox nuts, nuts, and seeds.~16–20g protein per adult bowl (makhana + nuts + seeds)QuickNight prepHigh-proteinNo-cook⏱ 3 min
• BreakfastMoong Dal ChillaHigh-protein · Night prep · 2 adults + toddler~18–22g protein per adult serving (3 chillas)Night prepHigh-protein⏱ 30 min
• BreakfastPaneer BhurjiCreamy scrambled paneer with tomato and capsicum — a fast, high-protein weekday breakfast.~28–32g protein per adult servingNight prepHigh-protein⏱ 25 min
• BreakfastPeanut Chutney Roti RollWhole wheat roti rolled around a coarse, spiced peanut chutney.~18–22g protein per adult (2 rolls) — peanuts + wheatQuickNight prepHigh-protein⏱ 10 min
• BreakfastQuinoa UpmaA complete-protein upma, tempered with mustard seed and curry leaf.~20–24g protein per adult serving — quinoa is a complete proteinQuickNight prepHigh-protein⏱ 20 min
• BreakfastRava Upma with PeanutsA quick semolina upma, roasted golden and studded with peanuts.~14–16g protein per adult serving (peanuts are the primary source)Quick⏱ 20 min
• BreakfastThalipeethA multigrain flatbread of jowar, besan, and wheat, patted straight onto the tawa.~18–22g protein per adult (2 thalipeeths) — besan + jowar + wheat combinedQuickNight prepHigh-protein⏱ 20 min
• Curry & SabjiKadai Paneer GravyA cashew-tomato kadai gravy with fresh-ground masala — no onion, no garlic, full of body.~12–14g protein per adult serving — from paneerMeal prep⏱ 45 min
• DalQuick Tri-DalA light, everyday tempered dal — toor, urad, and chana, no soaking required.~10–12g protein per adult serving — from toor, urad & chana dalMeal prepInstant Pot⏱ 30 min
• DalUrad Dal MakhaniCreamy black urad dal, tempered with hing and ginger in place of onion and garlic.~14–16g protein per adult serving — from urad dalNight prepMeal prepInstant Pot⏱ 45 min
• RiceKashmiri PulaoSaffron pilaf · Instant Pot · 3 adult servings + toddler~9g protein per adult serving — pair with raita, dal or a paneer sabjiInstant Pot⏱ 30 min
• SnackCrunchy Dumpling Lettuce WrapsKorean-inspired lettuce wraps with a Jain TVP filling, homemade gochujang, and crunchy dumpling strips.~20g protein per adult serving — from TVP, plus peanuts in the chili crispHigh-proteinAir fryer⏱ 50 min
• SnackMoong Dal Vada / Gâteau PimentFried lentil fritters, two ways — Indian moong dal vada or Mauritian gâteau piment.~10–12g protein per adult serving — from moong dal or split peasNight prepAir fryer⏱ 30 min
• Powders & ChutneysDry Peanut ChutneyA ground peanut condiment with chana dal and sesame — mild enough for the whole family.~3g protein per 2 tbsp serving — from peanuts, chana dal & sesameMeal prepAir fryer⏱ 30 min
• Powders & ChutneysMaggi Masala PowderA unified spice blend for Maggi noodles and more — tuned so overlapping spices don't double up.One batch seasons ~16–18 dishes — keeps 3–4 months at room temp⏱ 5 min
• Powders & ChutneysSambar PowderA toasted spice and lentil powder — the base for sambar, rasam, and general souring or spicing.Makes ~1 cup — enough for many batches of sambar or rasam, keeps 3 months⏱ 15 min
• DrinkSpiced ChaasMint · Roasted cumin · 5 min · 2 adults + toddler~8g protein per batch (~3g per 1-cup glass)Quick⏱ 5 min

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