The Desi Protein Kitchen Poster

My protein numbers for dal, paneer, soya, besan and grains, on one poster for the kitchen wall. Rough numbers, honestly labeled.

$8 · by Nik Varma

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.

What's included

• 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