Healthy Meal Plate Generator

Build a simple balanced meal plate by choosing your carbohydrate, protein, vegetables/fruits, healthy fat, and health goal.

Meal Type Select meal type Breakfast Lunch Dinner Main Carbohydrate Select carbohydrate Brown rice / oats / sweet potato / beans White rice / yam / pasta / bread Pastries / sugary cereal / refined snacks Protein Source Select protein Fish / chicken / eggs / beans / tofu Beef / full-fat dairy Processed meat / sausage / fried meat Vegetables or Fruits Select option Half plate vegetables/fruits Small portion vegetables/fruits No vegetables/fruits Healthy Fat Option Select fat option Avocado / nuts / olive oil / groundnut Small palm oil / butter portion Deep-fried foods / excess oil Dietary Preference Select preference General Weight loss Muscle gain Diabetic-friendly Heart-friendly

Your Healthy Plate Result

Note

• Healthy meals do not need to be expensive or complicated.
• Try to fill half of your plate with vegetables or fruits.
• Choose boiled, grilled, steamed, or lightly cooked foods more often than fried foods.
• Control portion size, especially with rice, swallow, bread, pasta, yam, and other carbohydrates.
• Drink water more often instead of sugary drinks.
• For diabetes, high blood pressure, kidney disease, pregnancy, or special medical diets, speak with a qualified health professional.