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Your food. Your portions.

Build My Healthy Plate

Build meals, explore portions, and plan your week.

  1. Pick a day and a meal, then add foods with the Add buttons. On a computer you can also drag a food onto the plate.
  2. Adjust each portion with the slider or by typing grams (up to 2,000 g). Household measures appear only where USDA documents one for that food.
  3. Select Compare a swap to see another food side by side at the same amount. Nothing changes unless you choose Use this food.
  4. In Weekly Plan, review all seven days and copy a finished day into the empty ones.
  5. Your shopping list builds itself from the whole week. Print the plan or the list before you leave — nothing is saved.
Example plan — edit any portion.

Day

Meal

Now editing

Monday lunch

Drag a food here, or use its Add button.Use the Add buttons in the food list.

  • White rice, long-grain

    cooked

    195 kcal

    g

    Slider 1–400 g · type up to 2,000 g

    Protein 4.0 g · Carbs 42.3 g · Fat 0.4 g · Fiber 0.6 g

  • Chicken breast, skinless

    cooked (roasted)

    198 kcal

    g

    Slider 1–400 g · type up to 2,000 g

    Protein 37.2 g · Carbs 0.0 g · Fat 4.3 g · Fiber 0.0 g

  • Broccoli

    cooked (boiled)

    53 kcal

    g

    Slider 1–400 g · type up to 2,000 g

    Protein 3.6 g · Carbs 10.8 g · Fat 0.6 g · Fiber 5.0 g

Estimated for this meal

Calories
446 kcal
Protein
44.8 g
Carbohydrates
53.1 g
Fat
5.3 g
Fiber
5.6 g

Add foods

Adding to Monday lunch. Amounts are a starting point — change them after adding.

99 foods

  • White rice, long-grain

    cooked · 150 g · 195 kcal

    In this meal: 150 g

  • Brown rice, long-grain

    cooked · 150 g · 185 kcal

  • Quinoa

    cooked · 150 g · 180 kcal

  • Oatmeal (regular or quick oats), made with water

    cooked · 200 g · 142 kcal

  • Rolled or quick oats

    dry (uncooked) · 40 g · 152 kcal

  • Roti (chapati), whole wheat

    prepared · 40 g · 120 kcal

  • Naan, plain

    as sold · 90 g · 262 kcal

  • Whole-wheat bread

    as sold · 32 g · 81 kcal

  • White bread

    as sold · 28 g · 74 kcal

  • Pasta (enriched)

    cooked · 140 g · 221 kcal

  • Whole-wheat pasta

    cooked · 140 g · 209 kcal

  • Couscous

    cooked · 150 g · 168 kcal

  • Bulgur

    cooked · 150 g · 125 kcal

  • Corn tortilla

    as sold · 24 g · 52 kcal

  • Whole-wheat tortilla

    as sold · 41 g · 127 kcal

  • Potato, peeled

    cooked (boiled) · 150 g · 129 kcal

  • Sweet potato (flesh)

    cooked (baked in skin) · 150 g · 135 kcal

  • Broccoli

    cooked (boiled) · 150 g · 53 kcal

    In this meal: 150 g

  • Spinach

    raw · 30 g · 7 kcal

  • Spinach

    cooked (boiled) · 90 g · 21 kcal

  • Carrots

    raw · 61 g · 25 kcal

  • Carrots

    cooked (boiled) · 78 g · 27 kcal

  • Cauliflower

    cooked (boiled) · 125 g · 29 kcal

  • Mixed vegetables (frozen)

    cooked (boiled) · 150 g · 98 kcal

  • Green peas (frozen)

    cooked (boiled) · 80 g · 62 kcal

  • Green beans

    cooked (boiled) · 125 g · 44 kcal

  • Tomato

    raw · 123 g · 22 kcal

  • Cucumber, with peel

    raw · 100 g · 15 kcal

  • Romaine lettuce

    raw · 47 g · 8 kcal

  • Onion

    raw · 40 g · 16 kcal

  • Red bell pepper

    raw · 119 g · 31 kcal

  • Cabbage

    cooked (boiled) · 75 g · 17 kcal

  • Okra

    cooked (boiled) · 80 g · 18 kcal

  • Eggplant

    cooked (boiled) · 99 g · 35 kcal

  • Zucchini, with skin

    cooked (boiled) · 180 g · 27 kcal

  • White mushrooms

    raw · 70 g · 15 kcal

  • Kale

    raw · 21 g · 7 kcal

  • Sweet corn kernels (frozen)

    cooked (boiled) · 80 g · 65 kcal

  • Apple, with skin

    raw · 180 g · 94 kcal

  • Banana

    raw · 120 g · 107 kcal

  • Orange

    raw · 131 g · 62 kcal

  • Blueberries

    raw · 148 g · 84 kcal

  • Strawberries

    raw · 150 g · 48 kcal

  • Grapes, red or green

    raw · 100 g · 69 kcal

  • Mango

    raw · 165 g · 99 kcal

  • Papaya

    raw · 145 g · 62 kcal

  • Pear (Bartlett)

    raw · 177 g · 112 kcal

  • Pineapple

    raw · 165 g · 83 kcal

  • Watermelon

    raw · 152 g · 46 kcal

  • Guava

    raw · 55 g · 37 kcal

  • Raisins

    dried · 28 g · 84 kcal

  • Avocado

    raw · 50 g · 80 kcal

  • Lentils, plain

    cooked (boiled) · 200 g · 232 kcal

  • Chickpeas (chana)

    cooked (boiled) · 150 g · 246 kcal

  • Kidney beans (rajma)

    cooked (boiled) · 150 g · 191 kcal

  • Black beans

    cooked (boiled) · 150 g · 198 kcal

  • Split peas

    cooked (boiled) · 150 g · 177 kcal

  • Mung beans, whole

    cooked (boiled) · 150 g · 158 kcal

  • Edamame (frozen)

    cooked · 100 g · 121 kcal

  • Firm tofu (calcium-set)

    as sold · 100 g · 144 kcal

  • Chicken breast, skinless

    cooked (roasted) · 120 g · 198 kcal

    In this meal: 120 g

  • Chicken thigh, skinless

    cooked (roasted) · 116 g · 208 kcal

  • Egg, whole

    cooked (hard-boiled) · 50 g · 78 kcal

  • Salmon, Atlantic (farmed)

    cooked (dry heat) · 120 g · 247 kcal

  • Tuna, light, canned in water (drained)

    as sold · 85 g · 73 kcal

  • Cod, Atlantic

    cooked (dry heat) · 120 g · 126 kcal

  • Tilapia

    cooked (dry heat) · 100 g · 128 kcal

  • Shrimp

    cooked (moist heat) · 85 g · 101 kcal

  • Ground beef, 90% lean

    cooked (pan-browned) · 85 g · 196 kcal

  • Turkey breast, skinless

    cooked (roasted) · 85 g · 116 kcal

  • Greek yogurt, plain, nonfat

    as sold · 170 g · 100 kcal

  • Greek yogurt, plain, whole milk

    as sold · 170 g · 165 kcal

  • Plain yogurt, low-fat

    as sold · 170 g · 107 kcal

  • Milk, 1% low-fat

    as sold · 244 g · 102 kcal

  • Milk, fat-free (skim)

    as sold · 245 g · 83 kcal

  • Soy milk, original, fortified

    as sold · 243 g · 104 kcal

  • Cottage cheese, 2% milkfat

    as sold · 113 g · 92 kcal

  • Cheddar cheese

    as sold · 28 g · 113 kcal

  • Mozzarella, part-skim

    as sold · 28 g · 71 kcal

  • Feta cheese

    as sold · 28 g · 74 kcal

  • Almonds

    raw · 28 g · 162 kcal

  • Walnuts

    raw · 28 g · 183 kcal

  • Peanuts, unsalted

    dry-roasted · 28 g · 164 kcal

  • Peanut butter, smooth, unsalted

    as sold · 32 g · 191 kcal

  • Chia seeds

    dried · 15 g · 73 kcal

  • Flaxseed

    as sold · 10 g · 53 kcal

  • Pumpkin seed kernels

    dried · 28 g · 157 kcal

  • Olive oil

    as sold · 10 g · 88 kcal

  • Ghee (clarified butter)

    as sold · 5 g · 44 kcal

  • Butter, unsalted

    as sold · 5 g · 36 kcal

  • Honey

    as sold · 21 g · 64 kcal

  • Dal

    prepared dish · 200 g · 290 kcal

  • Palak paneer

    prepared dish · 200 g · 202 kcal

  • Vegetable curry

    prepared dish · 200 g · 172 kcal

  • Sambar (vegetable and lentil stew)

    prepared dish · 200 g · 172 kcal

  • Chicken biryani

    prepared dish · 200 g · 208 kcal

  • Idli

    prepared dish · 76 g · 97 kcal

  • Dosa, plain

    prepared dish · 80 g · 168 kcal

  • Hummus (store-bought)

    as sold · 30 g · 71 kcal

Monday total — all four meals

Calories
1,619 kcal
Protein
103.5 g
Carbohydrates
238.2 g
Fat
32.0 g
Fiber
50.1 g

Breakfast 349 kcal · Lunch 446 kcal · Dinner 569 kcal · Snacks 256 kcal

Nutrition values are estimates calculated from USDA FoodData Central data for each food. Real foods vary with variety, brand, recipe, ripeness and cooking. This is not a personal recommendation or medical advice. The tool doesn’t set calorie targets or score your choices, and the example plan isn’t a recommended diet.

About this tool

How the numbers are calculated

Each food stores USDA’s calories, protein, carbohydrates, fat and fiber per 100 grams. For every food in a meal the tool calculates value per 100 g × grams ÷ 100, then adds the foods for the meal, the four meals for the day and the seven days for the shopping list. Totals are kept unrounded and rounded only for display: calories to the nearest whole number, everything else to one decimal place. Calories are USDA’s own figures, so they won’t always match a simple 4-4-9 calculation from the macronutrients.

Where the food data comes from

All 99 foods come from USDA FoodData Central (SR Legacy and FNDDS 2021–2023), which is public domain. Household measures such as “1 cup” are offered only where USDA gives a gram weight for that exact food, so there are no one-size-fits-all conversions. Raw and cooked versions are separate foods. Prepared foods like roti, dal, curries and biryani use USDA’s recipe-based profiles; homemade and restaurant versions vary with oil, ghee, ingredients and size. The full list of records is under Data sources on this page.

Frequently asked questions

Is my meal plan saved?

No. Your plan and checklist exist only in this page’s memory while it’s open. Nothing is stored in your browser or sent to us, and refreshing or leaving the page resets everything to the example.

How do I keep a copy?

Use Print Weekly Plan or Print Shopping List. Your browser’s print dialog opens, and most browsers let you choose “Save as PDF” there instead of a printer.

Do I need an account?

No. There’s no sign-up, and the tool works without sending anything anywhere.

How accurate are the estimates?

They’re reasonable averages, not exact measurements. Real foods vary by variety, brand, recipe, ripeness and cooking method, and portion sizes are hard to judge by eye. A kitchen scale and food labels will get you closer for packaged foods.

Why does the shopping list show cooked weights?

The list adds up the portions you planned, exactly as you entered them. For cooked foods such as rice, lentils or chicken that’s the cooked weight, which is different from what you buy dry or raw. Cooking yields vary, so the tool doesn’t guess a conversion.

Does this tell me how much I should eat?

No. It doesn’t set calorie targets, score your meals or give medical advice, and the example plan is just a demonstration. For a rough idea of your daily energy needs, try the energy estimator; the BMI calculator is another starting point. A doctor or registered dietitian can help you plan changes that suit your health.

References

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