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.

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

Slide Chicken Slide Fish Slide Prawn Slide Squid Slide Lean Meat
(All varieties)

choose 2

choose 3

Option 2: Vegetarian Sources

Slide Greek-style yogurt
(Non-fat or low-fat)
½ cup
 Slide Eggs
1 whole
 Slide Beans, Lentils or
soybeans
½ cup, cooked
 Slide Tofu
3½ ounces, (¼ block)
 Slide Tempeh or seitan
3 ounces

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)

Slide Slide Slide Slide Slide

any amount

any amount

Option 2: Raw vegetables

Slide Slide Slide Slide Slide Slide

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

Slide Rice/Porridge ½ cup cooked rice;
1 cup cooked porridge
 Slide Bread/Cracker
(Wholemeal/Wholegrain) 1 slice bread; 4 medium crackers;
½ piece Thosai; 1/3 piece Chappati,
1 piece Idli Slide Oatmeal / Muesli
¼ cup cooked oatmeal/muesli Slide Beans / Peas / Corn / Lentils
½ cup, cooked Slide Potato / Sweet potato /
Yam / Tapioca / Pumpkin
½ medium Slide Noodles (Kuey Teow,
Meehoon, Spaghetti, Mee)

½ cup, cooked

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

Slide Vegetable Oil 1 tsp Slide Nuts 1 handful Slide Low fat salad dressing,
mayonnaise, cream cheese 1 tbsp Slide Butter / Margarine 1 tsp Slide Seeds or nut butter 1 tbsp

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

Slide Herb & spices Slide Lemon Slide Garlic Slide Vinegar Slide Onion

Consult your personal coach for more details.

Consult your personal coach for more details.

<< Back to Meal Plan

<< Back to Meal Plan