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Free printable guides for the desi kitchen
Meal plans, calorie cheat sheets and recipe packs made for Pakistani and diaspora home cooks. Each one is a PDF you can print and keep on the fridge.
Browse the free guides
- Cheat sheets · 12 pages The Balanced Desi Plate See what a balanced desi plate looks like, with portion pictures, 7 sample dishes and eating-out tips. See what's inside
- Cheat sheets · 8 pages Desi Calorie Cheat Sheet 37+ desi dishes with small, usual and big portion kcal, plus 1 vs 2 roti and swaps. Print it for the fridge. See what's inside
- Meal plans · 18 pages The 7-Day Desi Meal Plan Seven days of real desi meals at 1,500 or 1,800 kcal, with grocery list, Sunday prep and portion guide. Free printable. See what's inside
- Recipes · 21 pages Desi Smoothies, Lassi & Shakes 28 desi blender drinks with quantities, steps and kcal per glass, plus a weekly planner. See what's inside
- Planners · 14 pages Weekly Desi Grocery & Meal Planner Plan the week, shop once, waste less: meal grid, pantry lists, ration and budget pages with blank price boxes. See what's inside
- Recipes · 33 pages High-Protein Desi Recipes 22 desi recipes with protein and kcal per serving, a daal protein chart, and a gym meal-prep planner. See what's inside
- Kids · 19 pages School Tiffin Planner 44 desi tiffin ideas in a 4-week plan, with shopping lists, labels and a sticker page. See what's inside
- Seasonal · 24 pages Ramzan Sehri & Iftar Planner Plan every sehri and iftar of Ramzan: 30-day meal plan, weekly shopping lists, trackers and an Eid checklist. See what's inside
- Seasonal · 19 pages Sardi Soups, Halwas & Warm Drinks 20 winter recipes: shorba, halwa, kehwa and one-pot dinners, plus a pantry list and weekly plan. See what's inside
How the free guides work
Pick a guide, enter your email on its page and the PDF is yours to download, print and keep. The files are plain A4 PDFs, so they work with any home printer, and every calorie figure comes from the same published numbers as the RotiAI recipes and calorie guides.
Print at actual size on A4, slide a page into a plastic sleeve, and stick it on the fridge or inside a kitchen cabinet door. When a guide is finished with, the next one is a click away.
We use your email to send the guide and to let you know when new guides and early access to the RotiAI app open up. Details are in the privacy policy. Health-related guides are general information, not medical advice.