Steady-Plate Builder

A flexible way to picture a balanced plate: some vegetables or fibre, a protein, a carbohydrate, and, if you like, a fat and a drink. There’s no score and no “good” or “bad” food — just a simple structure and, if you want it, an optional eating-order idea.

Vegetables & fibre — salad, greens, non-starchy veg, beans

Protein — fish, poultry, eggs, dairy, tofu, beans

Carbohydrate — rice, bread, pasta, potato, fruit, oats

Fat & drink — optional

Your plate

Optional idea: some people find that starting with the vegetables and protein, and leaving the starch and sweets for last, suits them. It’s entirely optional and matters far less than your overall meal and portions. Eat in whatever order you enjoy.

Logged ✓ — counts toward today’s activity.

Follow it with a post-meal walk ›

General nutrition education, not a diet prescription or medical advice. This is a flexible structure, not a required meal plan. It does not score your meal or estimate any health effect. If you take glucose-lowering medication or have a medical diet, follow your clinician’s or dietitian’s guidance.

General fitness, nutrition, and lifestyle education. Not medical advice, diagnosis, or treatment. Continue prescribed care and seek qualified guidance for symptoms, medication, diagnosed conditions, pregnancy, surgery, prescribed diets, or exercise restrictions. Information is stored in your browser on this device. It may be cleared, lost, or viewed by another person with access to the device. © 2026 Ken Hoyer / Body Plus Fitness. Help