Meal playground
Check off real foods from the staples list, adjust the amount, and watch the macros and calories add up. A hands-on way to see what a meal actually looks like before you make it.
Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).
Target (optional)
Enter a number to see how close this meal gets, or leave it blank.
Or fill it from your plan:
Your meal
How it works
Every food defaults to a realistic starting amount, 100g for most staples, a smaller amount for fats, since a little oil or butter goes a long way. Change the number to see the macros for that food update, and your meal's total updates right along with it.
Figures are the same USDA-based averages used across this site's staple foods and grocery list pages, so a food here will always match what you see there.
This is a planning aid, not personalized medical or nutrition advice.