General food and meal ideas only — not medical, dietetic, or therapeutic advice. Results vary. About us · For personal health needs, see a GP or an Accredited Practising Dietitian.
No AI images or chat on this site. Plate tool uses fixed rules, not AI. AI & data transparency
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Build Your Plate

Tap a section, choose a food, and see what might be missing from your meal.

How It Works

Your plate has four parts: vegetables, protein, carbs (like rice or potato), and healthy fats. Tap a section on the picture, then pick a food from the list. You can fill in a whole meal bit by bit. We tell you in plain words what might be missing — for example, salmon and rice but no veg? We might say add spinach or broccoli.

Not AI: This tool uses fixed rules in your browser, not artificial intelligence or a chatbot. See our AI & data transparency notice.

Tap a section on the plate, then pick a food. We will tell you what your meal might still need.
Balanced dinner plate with vegetables protein and grains

Colour on the plate beats trying to be perfect every night.

Rough Guide for a Normal Plate

  • About half: salad and vegetables (not including potato).
  • About a quarter: fish, chicken, eggs, beans, or tofu.
  • About a quarter: rice, potato, pasta, or bread — wholegrain when you can.
  • A little: olive oil, nuts, seeds, or avocado.

These are guides, not rules. A small lunch can be smaller; after sport you might want more carbs. We do not count calories — we only point out what is missing. Pair this with our texture tips so dinner is nice to eat, not just balanced on paper — like crisp slaw with soft roast veg.

Examples of What We Might Say

Lots of meat, no salad

You picked chicken and rice but no veg — try broccoli or a side salad.

No healthy fat

You have veg and beans — add avocado or a splash of olive oil.

All four parts filled

Looks good — keep changing choices through the week and mix raw with cooked.

Meals You Can Build From Any Supermarket

Try: tinned salmon, sweet potato, and kale; or tofu stir-fry with rice and capsicum; or lentil dhal with cool cucumber yoghurt on the side. Same four parts on the plate, different flavours — no special shopping trip.

For kids, use smaller portions and the same idea — food they like plus one new veg colour each week. Build the plate together at the bench before dinner.

See meal ideas for the week

Staying Safe

This tool is for learning only. It does not know about your allergies, pregnancy, or special diets. Wash veg, cook chicken properly, and chill leftovers quickly. For personal advice, talk to your doctor or a dietitian.