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.
Step 1: Start with protein
25g Protein
400 Calories
40g Protein
600 Calories

Chicken

Fish

Prawn

Squid

Lean Meat
(All varieties)
Option 1: Meat & Seafood Sources
80grams
(1 palm size),
cooked
120grams
(1½ palm size),
cooked

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
Option 2: Vegetarian Sources
choose 2
choose 3
Step 1: Start with protein
25g Protein
400 Calories
80grams (1 palm size), cooked
40g Protein
600 Calories
120grams (1½ palm size), cooked
Option 1: Meat & Seafood Sources
choose 2
choose 3
Option 2: Vegetarian Sources
Step 2: Add vegetables
25g Protein
400 Calories
40g Protein
600 Calories





Option 1: Cooked vegetable, vegetable soup (1 cup)
choose 1
choose 2






Option 2: Raw vegetables
any amount
any amount
Step 2: Add vegetables
25g Protein
400 Calories
choose 1
40g Protein
600 Calories
choose 2
Option 1: Cooked vegetable, vegetable soup (1 cup)
any amount
any amount
Option 2: Raw vegetables
Step 3: Add healthy carbohydrates
25g Protein
400 Calories
40g Protein
600 Calories

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 Chappati, 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
choose 1
choose 2
Step 3: Add healthy carbohydrates
25g Protein
400 Calories
choose 1
40g Protein
600 Calories
choose 2
Step 4: Add some healthy fat for flavour
25g Protein
400 Calories
40g Protein
600 Calories

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
choose 1
choose 2
Step 4: Add some healthy fat for flavour
25g Protein
400 Calories
choose 1
40g Protein
600 Calories
choose 2
Step 5: Season it up!
25g Protein
400 Calories
40g Protein
600 Calories

Herb & spices

Lemon

Garlic

Vinegar

Onion
any amount
any amount
Step 5: Season it up!
25g Protein
400 Calories
any amount
40g Protein
600 Calories
any amount
Consult your personal coach for more details.
Consult your personal coach for more details.

