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Budget Gym Kitchen

58 Protein-Rich Indian Recipes and a 4-Week Meal Plan for About ₹100 a Day

Complete, protein-rich home meals for gym beginners on a small budget: breakfasts, rice and dal, eggs, affordable chicken, soya and pulses, one-pot cooker meals, cheap snacks and batch cooking, then a 4-week plan with weekly shopping lists.

Recipes
58
Parts
10
Format
A4 PDF
Each recipe serves
2 people

Who it is for: Gym beginners in their first year of training, and students and bachelors cooking for themselves in small kitchens.

Your kitchen: Gas stove, pressure cooker, kadai and flat pan. A mixer is needed for one recipe only, and it says so.

Budget: About ₹100 a person a day for the 4-week plan (at stated 2026 prices)

Food: VegVegEggEggNon-vegNon-veg

What is inside

  • kcal, protein, carbs, fat and fiber per serving and per recipe, from IFCT 2017 (ICMR-NIN) and USDA values
  • Cost per serving from a dated 2026 price table, so you can redo it with your own prices
  • Allergens on every recipe, including hidden ones such as hing made with wheat flour
  • A “protein-rich” label only where the numbers earn it, with the rule printed in the book
  • Every egg and chicken recipe has a vegetarian swap
  • Storage with a fridge, with a freezer, and with neither

Contents

  1. 01Fitness Eating on a Small Budget
  2. 02Budget Breakfasts8 recipes
  3. 03Rice and Dal Meals8 recipes
  4. 04Egg Meals8 recipes
  5. 05Affordable Chicken6 recipes
  6. 06Soya, Chana, Rajma and Bean Meals8 recipes
  7. 07One-Pot Pressure-Cooker Meals6 recipes
  8. 08Quick Snacks Under ₹208 recipes
  9. 09Batch-Cooking Basics6 recipes
  10. 10Budget Shopping and a 4-Week Meal Plan

The recipes

Pictures are drawn illustrations.

Budget Breakfasts· 8

  • Illustration of Pesarattu with Ginger ChutneyIllustration

    VegBreakfast50 min

    Pesarattu with Ginger Chutney

    Pesarattu – Allam Pachadi

  • Illustration of Uggani: Puffed Rice Upma with PutnaluIllustration

    VegBreakfast

    Uggani: Puffed Rice Upma with Putnalu

  • Illustration of Godhuma Rava (Broken Wheat) Upma with PeanutsIllustration

    VegBreakfast

    Godhuma Rava (Broken Wheat) Upma with Peanuts

  • Illustration of Sattu Paratha with CurdIllustration

    VegBreakfast

    Sattu Paratha with Curd

  • Illustration of Instant Ragi DosaIllustration

    VegBreakfast

    Instant Ragi Dosa

  • Illustration of Masala Egg ToastIllustration

    EggBreakfast

    Masala Egg Toast

  • Illustration of Masala Oats with Vegetables and EggIllustration

    EggBreakfast

    Masala Oats with Vegetables and Egg

  • Illustration of Moong Sprouts Usal with BreadIllustration

    VegBreakfast

    Moong Sprouts Usal with Bread

Rice and Dal Meals· 8

  • Illustration of Gongura Pappu with RiceIllustration

    VegMain meal45 min

    Gongura Pappu with Rice

    Gongura Pappu – Annam

  • Illustration of Dosakaya (Yellow Cucumber) Pappu with RiceIllustration

    VegMain meal

    Dosakaya (Yellow Cucumber) Pappu with Rice

  • Illustration of Menthi Kura Pappu with RiceIllustration

    VegMain meal

    Menthi Kura Pappu with Rice

  • Illustration of Ulava Charu (Horse Gram Soup) with RiceIllustration

    VegMain meal

    Ulava Charu (Horse Gram Soup) with Rice

  • Illustration of Pappu Charu (Dal Rasam) with Rice and Egg FryIllustration

    EggMain meal

    Pappu Charu (Dal Rasam) with Rice and Egg Fry

  • Illustration of Mixed Dal Tadka with RiceIllustration

    VegMain meal

    Mixed Dal Tadka with Rice

  • Illustration of Masoor Dal with Rice and Onion SaladIllustration

    VegMain meal

    Masoor Dal with Rice and Onion Salad

  • Illustration of Cabbage Pappu with RiceIllustration

    VegMain meal

    Cabbage Pappu with Rice

Egg Meals· 8

  • Illustration of Egg Tadka: Dal with Scrambled EggIllustration

    EggMain meal50 min

    Egg Tadka: Dal with Scrambled Egg

    Dhaba Egg Tadka

  • Illustration of Egg Keema with ChapatiIllustration

    EggMain meal

    Egg Keema with Chapati

  • Illustration of Egg Drop Curry with RiceIllustration

    EggMain meal

    Egg Drop Curry with Rice

  • Illustration of Palak Egg Curry with ChapatiIllustration

    EggMain meal

    Palak Egg Curry with Chapati

  • Illustration of Aloo Anda Curry with RiceIllustration

    EggMain meal

    Aloo Anda Curry with Rice

  • Illustration of Anda ParathaIllustration

    EggMain meal

    Anda Paratha

  • Illustration of Egg Kurma with ChapatiIllustration

    EggMain meal

    Egg Kurma with Chapati

  • Illustration of Anda Matar Masala with RiceIllustration

    EggMain meal

    Anda Matar Masala with Rice

Affordable Chicken· 6

  • Illustration of Chicken Pulusu (Tamarind Chicken) with RiceIllustration

    Non-vegMain meal

    Chicken Pulusu (Tamarind Chicken) with Rice

  • Illustration of Pepper Chicken Fry with ChapatiIllustration

    Non-vegMain meal

    Pepper Chicken Fry with Chapati

  • Illustration of Chicken Dalcha with RiceIllustration

    Non-vegMain meal

    Chicken Dalcha with Rice

  • Illustration of Chicken Liver Fry with ChapatiIllustration

    Non-vegMain meal

    Chicken Liver Fry with Chapati

  • Illustration of Pan Tandoori Chicken with Onion SaladIllustration

    Non-vegMain meal

    Pan Tandoori Chicken with Onion Salad

  • Illustration of Chicken Pepper Rasam with RiceIllustration

    Non-vegMain meal

    Chicken Pepper Rasam with Rice

Soya, Chana, Rajma and Bean Meals· 8

  • Illustration of Soya Chunks Pepper Fry with ChapatiIllustration

    VegMain meal

    Soya Chunks Pepper Fry with Chapati

  • Illustration of Pan Soya 65 with Curd DipIllustration

    VegMain meal

    Pan Soya 65 with Curd Dip

  • Illustration of Soya Chunk Kurma with RiceIllustration

    VegMain meal

    Soya Chunk Kurma with Rice

  • Illustration of Chana Palak with ChapatiIllustration

    VegMain meal

    Chana Palak with Chapati

  • Illustration of Bobbarlu (Lobia) Curry with RiceIllustration

    VegMain meal

    Bobbarlu (Lobia) Curry with Rice

  • Illustration of Pesala Kura (Whole Moong Curry) with ChapatiIllustration

    VegMain meal

    Pesala Kura (Whole Moong Curry) with Chapati

  • Illustration of Ghugni (Dried Peas Curry) with RiceIllustration

    VegMain meal

    Ghugni (Dried Peas Curry) with Rice

  • Illustration of Rajma Paratha with CurdIllustration

    VegMain meal

    Rajma Paratha with Curd

One-Pot Pressure-Cooker Meals· 6

  • Illustration of Bisibele BathIllustration

    VegMain meal

    Bisibele Bath

  • Illustration of Chana Pulao with RaitaIllustration

    VegMain meal

    Chana Pulao with Raita

  • Illustration of Rajma PulaoIllustration

    VegMain meal

    Rajma Pulao

  • Illustration of Dalia Moong KhichdiIllustration

    VegMain meal

    Dalia Moong Khichdi

  • Illustration of Cooker Chicken PulaoIllustration

    Non-vegMain meal

    Cooker Chicken Pulao

  • Illustration of Masoor Dal PulaoIllustration

    VegMain meal

    Masoor Dal Pulao

Quick Snacks Under ₹20· 8

  • Illustration of Chana SundalIllustration

    VegSnack

    Chana Sundal

  • Illustration of Ulava Guggillu (Horse Gram Sundal)Illustration

    VegSnack

    Ulava Guggillu (Horse Gram Sundal)

  • Illustration of Boiled Peanut ChaatIllustration

    VegSnack

    Boiled Peanut Chaat

  • Illustration of Putnalu-Palli Gym MixIllustration

    VegSnack

    Putnalu-Palli Gym Mix

  • Illustration of Boiled Egg ChaatIllustration

    EggSnack

    Boiled Egg Chaat

  • Illustration of Salted Sattu DrinkIllustration

    VegSnack

    Salted Sattu Drink

  • Illustration of Peanut Jaggery ChikkiIllustration

    VegSnack

    Peanut Jaggery Chikki

  • Illustration of Banana Peanut MilkIllustration

    VegSnack

    Banana Peanut Milk

Batch-Cooking Basics· 6

  • Illustration of Onion-Tomato Masala BaseIllustration

    VegBatch base

    Onion-Tomato Masala Base

  • Illustration of Kandi Podi (Roasted Dal Powder)Illustration

    VegBatch base

    Kandi Podi (Roasted Dal Powder)

  • Illustration of Protein Atta Mix and ChapatisIllustration

    VegBatch base

    Protein Atta Mix and Chapatis

  • Illustration of Batch-Cooked Chana and RajmaIllustration

    VegBatch base

    Batch-Cooked Chana and Rajma

  • Illustration of Soya Chunks Prep BatchIllustration

    VegBatch base

    Soya Chunks Prep Batch

  • Illustration of Hung Curd (Thick Curd)Illustration

    VegBatch base

    Hung Curd (Thick Curd)

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