Meal Builder

The Meal Builder tool is a simple step-by-step approach to putting together healthy meals. Depending on the recommended calorie and protein content of your meal, you simply choose the proper amounts of protein, vegetables, healthy carbohydrates and healthy fats from one of the two columns to create healthy meals that fit with your Meal Plan.

— Calories / — Protein

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Step 1: Start with protein

Option 1: Meat & Seafood Sources

80grams (1 palm size), cooked

Chicken

Fish

Prawn

Squid

Lean Meat
(All varieties)

Option 2: Vegetarian Sources

Choose 2

Greek-style yogurt
(Non-fat or low-fat)
½ cup

Eggs
1 whole

Beans, Lentils or soybeans
½ cup, cooked

Tofu
3½ ounces, (¼ block)

Tempeh or seitan
3 ounces

Step 2: Add vegetables

Option 1: Cooked vegetable, vegetable soup (1 cup)

Choose 1

Option 2: Raw vegetables

Any amount

Step 3: Add healthy carbohydrates

Choose 1

Rice/Porridge
½ cup cooked rice;
1 cup cooked porridge

Bread / Cracker
(Wholemeal / Wholegrain)
1 slice bread; 4 medium crackers;
½ piece Thosai; 1/3 piece Chapati, 1 piece Idli

Oatmeal / Muesli
¼ cup cooked oatmeal/muesli

Beans / Peas / Corn / Lentils
½ cup, cooked

Potato / Sweet potato / Yam / Tapioca / Pumpkin
½ medium

Noodles (Kuey Teow, Meehoon, Spaghetti, Mee)
½ cup, cooked

Step 4: Add some healthy fat for flavour

Choose 1

Vegetable Oil
1 tsp

Nuts
1 handful

Low fat salad dressing,
mayonnaise, cream cheese
1 tbsp

Butter / Margarine
1 tsp

Seeds or nut butter
1 tbsp

Step 5: Season it up!

Any amount

Herb & spices

Lemon

Garlic

Vinegar

Onion

DINNER

400 Calories / 25g Protein

Show All
Hide All

Step 1: Start with protein

Option 1: Meat & Seafood Sources

80grams (1 palm size), cooked

Chicken

Fish

Prawn

Squid

Lean Meat
(All varieties)

Option 2: Vegetarian Sources

Choose 2

Greek-style yogurt
(Non-fat or low-fat)
½ cup

Eggs
1 whole

Beans, Lentils or soybeans
½ cup, cooked

Tofu
3½ ounces, (¼ block)

Tempeh or seitan
3 ounces

Step 2: Add vegetables

Option 1: Cooked vegetable, vegetable soup (1 cup)

Choose 1

Option 2: Raw vegetables

Any amount

Step 3: Add healthy carbohydrates

Choose 1

Rice/Porridge
½ cup cooked rice;
1 cup cooked porridge

Bread / Cracker
(Wholemeal / Wholegrain)
1 slice bread; 4 medium crackers;
½ piece Thosai; 1/3 piece Chapati, 1 piece Idli

Oatmeal / Muesli
¼ cup cooked oatmeal/muesli

Beans / Peas / Corn / Lentils
½ cup, cooked

Potato / Sweet potato / Yam / Tapioca / Pumpkin
½ medium

Noodles (Kuey Teow, Meehoon, Spaghetti, Mee)
½ cup, cooked

Step 4: Add some healthy fat for flavour

Choose 1

Vegetable Oil
1 tsp

Nuts
1 handful

Low fat salad dressing,
mayonnaise, cream cheese
1 tbsp

Butter / Margarine
1 tsp

Seeds or nut butter
1 tbsp

Step 5: Season it up!

Any amount

Herb & spices

Lemon

Garlic

Vinegar

Onion

Consult your personal coach for more details.

Consult your personal coach for more details.