The Desi Protein Kitchen Poster

• A3 and 11×17 in (28 × 43 cm) poster (PDF)
• A4 and Letter versions for home printing
• Every number from Nik's Desi Protein Cheat Sheet, grouped by food
• Four easy +10 g swaps along the bottom

• Vegetarians who lift and keep getting the protein question
• Home cooks who want the numbers next to the stove, not in an app
• Anyone who already has the free cheat sheet and wants it on the wall

Every vegetarian who starts lifting gets asked where the protein comes from. This is the answer, on the wall where the cooking happens: dal and legumes, paneer and dairy, soya, besan and flours, roti and rice, nuts and seeds, per katori, per roti or per 100 g, plus four easy +10 g swaps and my one rule: dal gets a wingman.

The numbers are the same rounded estimates as my free Desi Protein Cheat Sheet, and the poster says so. Print it big at a print shop (A3, or 11×17 in / 28 × 43 cm), or at home on A4 or Letter, and stick it inside a cupboard door or next to the masala dabba.

Yes. Send them the A3 or 11×17 in (28 × 43 cm) PDF and ask for it printed at 100% (actual size) on matte paper. The A4 and Letter files are for home printers.

They're rough on purpose: rounded estimates from the Indian Food Composition Tables (NIN, 2017) and USDA FoodData Central. Your recipe and brand will vary, and the poster says so.

Same numbers, made into a wall poster with bigger type and the swaps along the bottom. The cheat sheet stays free.

If you have kidney disease, are pregnant, or a doctor has told you to watch your protein, ask your doctor or a registered dietitian first.

Checkout opens on our secure download store, and the files arrive by email straight away. The links keep working if you need them again.