Soft-scrambled eggs with onion, tomato and coriander, rolled up in warm jowar rotis. Ready in 15 minutes and loaded with protein.
- Energy
- 490 kcal
- Protein
- 26 g
- Carbs
- 49 g
- Fat
- 20 g
Great for: Gym & strength, Fast bowler, Wicketkeeper, Junior (12–18), All-rounder
Why it works
After training, about 20–25 g of quality protein plus carbohydrate is the common target. Three eggs and two jowar rotis give about 26 g protein and a millet carbohydrate base, and keepers who squat all day and strength trainees benefit from spreading protein like this across meals.
When: Within 1–2 hours after training, or as a training-day breakfast.
Ingredients
- 3 (150 g) Eggs
- 50 g Onion, chopped
- 60 g Tomato, chopped
- 5 g (1 tsp) Wood-pressed groundnut oil Panjeri House
- 60 g (2 rotis) Jowar flour Panjeri House
- to taste Green chilli, turmeric, chilli powder, coriander, salt
Method
- Make jowar dough with hot water and a pinch of salt; pat out two rotis and cook on a hot tawa.
- Heat oil in a pan, sauté onion and green chilli until soft, add tomato, turmeric and chilli powder and cook 2 minutes.
- Pour in the beaten eggs and stir gently on low heat until just set and soft.
- Finish with coriander and serve with the rotis.
Coach’s tips
- Add a handful of spinach or grated paneer for extra volume.
- Junior players: pair with a glass of milk for growth and training needs.
- Short on time? Swap jowar rotis for two slices of whole-wheat bread.
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.