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Healthy Diet · Athlete Kitchen

Eat like a match-winner.

Home-style Hyderabadi and Indian recipes built around how cricketers and athletes actually train — what to eat before the toss, at drinks, after the last over and on rest days. Made with everyday staples, many from our own shelves.

Match-day planner Fuel calculator Hydration calculator All recipes

Match-day planner

Pick your role. Get your day.

    Timings follow general sports-nutrition guidance (e.g. a carbohydrate-based meal 1–4 hours before play, regular sips and small carb snacks during long play, carbs + about 20 g protein soon after). Adjust to your schedule.

    Daily fuel calculator

    Based on international sports-nutrition guidance (ACSM / Dietitians of Canada / Academy of Nutrition and Dietetics, 2016).

    For adults. Players under 18 need age-specific advice — please consult a sports dietitian.

    Hydration calculator

    Weigh yourself (light clothing, after toilet) before and after a session in Hyderabad heat.

    Feeling dizzy, confused, very hot or have stopped sweating? Stop, cool down in shade and seek medical help immediately.

    All recipes

    30 recipes, zero fuss

    Breakfast · Pre-match Green Moong Pesarattu with Peanut-Tomato Chutney 353 kcal · 18 g protein · 35 min Breakfast · Post-match Ragi-Sattu Java with Milk, Jaggery and Almonds 475 kcal · 18 g protein · 15 min Hydration · Breakfast Cooling Ragi Ambali with Salted Majjiga 144 kcal · 5 g protein · 20 min Lunch · Dinner Jowar Roti with Lean Chicken-Palak Curry 544 kcal · 41 g protein · 55 min Dinner · Post-match Lighter Chicken Haleem Recovery Bowl 421 kcal · 33 g protein · 80 min Breakfast · Pre-match Vegetable Rava Upma with Peanuts 331 kcal · 10 g protein · 25 min Pre-match · Breakfast Idli-Sambar Match-Morning Plate 549 kcal · 18 g protein · 45 min Hydration · Pre-match Salted Chana Sattu Sharbat with Lemon and Mint 209 kcal · 9 g protein · 5 min Hydration · During match Sabja Nimbu Paani with Honey 77 kcal · 1 g protein · 15 min Hydration · Lunch Spiced Majjiga (Salted Buttermilk) 45 kcal · 3 g protein · 5 min Hydration · During match Homemade Lemon-Jaggery Electrolyte Drink 51 kcal · 0 g protein · 5 min Hydration · During match Salted Coconut Water with Lemon and Mint 88 kcal · 3 g protein · 5 min Breakfast · Post-workout Masala Egg Bhurji with Jowar Rotis 490 kcal · 26 g protein · 17 min Lunch · During match Curd Rice with Pomegranate and Cucumber 397 kcal · 12 g protein · 30 min Dinner · Lunch Foxtail Millet and Moong Dal Khichdi 324 kcal · 14 g protein · 35 min Snack · Pre-match Homemade Peanut-Sesame Jaggery Chikki 171 kcal · 5 g protein · 25 min Snack · Pre-workout Date, Almond and Oat Energy Balls 195 kcal · 4 g protein · 20 min Breakfast · Suhoor Overnight Oats with Chia, Banana and Honey 500 kcal · 18 g protein · 5 min Suhoor · Post-match Talbina Recovery Bowl with Ajwa Dates and Kalonji Honey 488 kcal · 17 g protein · 15 min Pre-workout · Snack Banana-Honey Peanut Butter Toast 382 kcal · 13 g protein · 7 min Post-match · Post-workout Banana-Date Sattu Lassi 502 kcal · 20 g protein · 5 min Post-workout · Post-match Vegan Peanut-Sattu Recovery Smoothie 498 kcal · 21 g protein · 5 min Suhoor · Breakfast Ramadan Suhoor Power Plate 560 kcal · 25 g protein · 25 min Iftar · Dinner Iftar Recovery Plate: Dates, Masoor Shorba and Chicken Tikka 664 kcal · 43 g protein · 70 min Lunch · Dinner Vrat-Friendly Samak Rice, Paneer and Peanut Khichdi 486 kcal · 18 g protein · 35 min Dinner · Lunch Paneer Bhurji Jowar Wraps 490 kcal · 22 g protein · 35 min Dinner · Post-match Lighter Hyderabadi-Style Chicken Pulao with Raita 584 kcal · 40 g protein · 70 min Snack · During match Masala Makhana and Peanut Trail Mix 150 kcal · 4 g protein · 15 min Breakfast · Lunch Sattu-Stuffed Paratha with Curd 427 kcal · 18 g protein · 40 min Snack · Post-match Kesar Badam Bedtime Milk 332 kcal · 15 g protein · 13 min

    Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.

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