The Weekly Thali Planner
$9Instant download
Plan or log a week of thalis with a protein box for every meal: a printable page and a spreadsheet that adds it all up.
Arrives by email in minutes
What you get
- Printable weekly planner with a numbers page (A4 and Letter PDF)
- Spreadsheet (.xlsx) with food dropdowns, meal and day totals
- Food list with every number from the Desi Protein Cheat Sheet, plus rows for your own foods
- One-page How to use PDF (Google Sheets, Excel, Numbers)
Who it's for
- Vegetarians counting protein for the first time, roughly
- Lifters who want to see where the day's protein actually comes from
- Families planning one meal for everyone, not a separate gym plate
About it
One week, one page. Write each day's breakfast, lunch, dinner and snacks, put a rough protein number in the little box, and add the day up. The second page is the numbers page from my cheat sheet, so you're never guessing what a katori of rajma is worth.
Prefer a screen? The spreadsheet does the maths: pick a food from the dropdown, type how many portions, and protein adds up per meal and per day against your own daily aim. It opens in Google Sheets, Excel and Numbers, and you can add your mom's chole to the food list.
Does the spreadsheet work in Google Sheets?
Yes. Open a blank Google Sheet, then File → Import → Upload and pick the file. The dropdowns and totals come with it. It also opens in Excel and Apple Numbers.
Can I add foods that aren't on the list?
Yes. There are empty rows at the bottom of the Foods tab: type a name, the portion and the grams, and it appears in the dropdown.
Where do the numbers come from?
From my Desi Protein Cheat Sheet: rounded estimates from IFCT 2017 (NIN, India) and USDA FoodData Central. Where the sheet gives a range, the spreadsheet uses the middle.
What should my daily aim be?
The cheat sheet has rough ranges by body weight. 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.
How you get it
Checkout opens on our secure download store, and the files arrive by email straight away. The links keep working if you need them again.
