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ABIDING HEALTH · FOOD & ENERGY EXPLORER

Your food.
Your rhythm.
Your health.

Familiar foods. New possibilities. Explore the connections between your plate, your daily rhythms and the life you want to build.

Explore my foods Start or continue NutriMap™

Free to explore. Sign in when you want to save. Educational guidance, shaped around real life.

GATHER. NOTICE. NOURISH.
01 / EXPLORE

Find foods you recognize.

02 / REFLECT

Connect them to your daily patterns.

03 / PERSONALIZE

Bring confirmed preferences into NutriMap™.

A PLACE FOR YOUR FOOD TRADITIONS

Start with what’s familiar.

Browse across cuisines. These are starting examples, not a complete guide to any culture. Plant-based options may need ingredient changes; check each recipe.

Calories describe the stated example serving, not the photograph. Portions, brands, oil, sauces and toppings change the total. These serving examples are not personal calorie targets.

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26 food ideas to explore

Fish meals

Salmon, quinoa & broccoli

Baked salmon bowl

≈ 379 calories (kcal)Estimated per example serving

1 plate: salmon, ½ cup quinoa and broccoli

Portion, ingredients & calorie sources
  • Baked or broiled red salmon (85 g): ≈ 184 kcal (USDA Table 9, entry 245)
  • ½ cup cooked quinoa (92.5 g): ≈ 111 kcal (FDC 168917: 120 kcal per 100 g)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

No additional sauce or dressing included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

USDA FoodData Central: cooked quinoa, record 168917 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Try a familiar grain and vegetables alongside salmon.

Ingredients & preparation

Salmon, quinoa, broccoli and olive oil. Contains fish.

Bake or grill; count sauces and oils separately from the example serving.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Fish meals

Tuna & chickpea salad

Canned light tuna bowl

≈ 287 calories (kcal)Estimated per example serving

1 salad bowl: light tuna, chickpeas and cucumber

Portion, ingredients & calorie sources
  • Canned light tuna in water, drained (85 g): ≈ 99 kcal (USDA Table 9, entry 261)
  • ½ cup cooked chickpeas (82 g): ≈ 135 kcal (USDA Table 9, entry 695)
  • 1 cup raw sliced cucumber (104 g): ≈ 14 kcal (USDA Table 9, entry 1107)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

No mayonnaise, bread or other sides included. Oil-packed tuna changes the estimate.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

A convenient meal using canned staples; add a suitable side if desired.

Ingredients & preparation

Canned light tuna in water, chickpeas, cucumber and olive oil. Contains fish.

Use drained light tuna for this calorie example. Check labels for species and packing liquid.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Fish meals

Atlantic mackerel & brown rice

Mackerel vegetable plate

≈ 414 calories (kcal)Estimated per example serving

1 plate: Atlantic mackerel, ½ cup brown rice and broccoli

Portion, ingredients & calorie sources
  • Cooked Atlantic mackerel (85 g): ≈ 223 kcal (FDC 175120: 262 kcal per 100 g)
  • ½ cup cooked brown rice (97.5 g): ≈ 108 kcal (USDA Table 9, entry 634)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Atlantic mackerel example; species, sauces and portions change the total.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA FoodData Central: cooked Atlantic mackerel, record 175120 ↗

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Pair with vegetables and a familiar grain or starch.

Ingredients & preparation

Atlantic mackerel, brown rice, broccoli and olive oil. Contains fish.

Atlantic mackerel is different from king mackerel. Confirm the species at the fish counter.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Fish meals

Kingfish, rice & carrots

King mackerel example · species matters

≈ 291 calories (kcal)Estimated per example serving

1 plate: king mackerel, ½ cup white rice and carrots

Portion, ingredients & calorie sources
  • Cooked king mackerel (85 g): ≈ 114 kcal (FDC 174236: 134 kcal per 100 g)
  • ½ cup cooked white rice (79 g): ≈ 103 kcal (USDA Table 9, entry 636)
  • ½ cup cooked carrots (78 g): ≈ 35 kcal (USDA Table 9, entry 1082)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

King mackerel example only. Kingfish can refer to different species; confirm the species and read the mercury guidance.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA FoodData Central: cooked king mackerel, record 174236 ↗

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

For a lower-mercury alternative, explore the salmon or Atlantic mackerel meals.

Ingredients & preparation

King mackerel, white rice, carrots and olive oil. Contains fish.

Kingfish names vary by region. The calorie example is specifically king mackerel; do not apply it to an unidentified fish.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Lamb meals

Roast lamb, potato & broccoli

Lean lamb leg plate

≈ 466 calories (kcal)Estimated per example serving

1 plate: lean roasted lamb, potato and broccoli

Portion, ingredients & calorie sources
  • Roasted lamb leg, lean meat only (85 g): ≈ 162 kcal (USDA Table 9, entry 756)
  • Baked potato with skin (202 g): ≈ 220 kcal (USDA Table 9, entry 1163)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Fat trimmed from lamb; gravy, butter and other additions are not included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Build around vegetables you enjoy and a suitable starch.

Ingredients & preparation

Lean roasted lamb leg, baked potato, broccoli and olive oil.

Trim visible fat if using the lean-meat calorie example. Cuts and sauces change the total.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Lamb meals

Lamb, chickpea & carrot stew

Tagine-inspired lamb bowl

≈ 446 calories (kcal)Estimated per example serving

1 bowl: braised lean lamb, chickpeas and carrots

Portion, ingredients & calorie sources
  • Braised lamb arm, lean meat only (85 g): ≈ 237 kcal (USDA Table 9, entry 752)
  • ½ cup cooked chickpeas (82 g): ≈ 135 kcal (USDA Table 9, entry 695)
  • ½ cup cooked carrots (78 g): ≈ 35 kcal (USDA Table 9, entry 1082)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Example stew base thinned with water. Added stock, sauces, bread or couscous change the total.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Serve with a suitable side if desired; include its calories separately.

Ingredients & preparation

Lean braised lamb, chickpeas, carrots, water and oil; seasonings vary.

Traditional tagine recipes vary. This is a simple example, not a calorie estimate for every regional recipe.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Breakfast

Oats & fruit

Porridge · oatmeal

≈ 200 calories (kcal)Estimated per example serving

1 bowl: oats cooked in water with banana

Portion, ingredients & calorie sources
  • 1 cup plain cooked oatmeal (234 g): ≈ 145 kcal (USDA Table 9, entry 433)
  • ½ medium banana (59 g edible portion): ≈ 55 kcal (USDA Table 9, entry 280)

Milk, sweeteners, nuts and other toppings are additional.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Add a suitable protein source such as unsweetened soy yogurt or seeds.

Ingredients & preparation

Oats, fruit and your chosen milk. Check oats for certified gluten-free labeling when medically required.

Choose plain oats and adjust toppings to your preferences.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Beans & pulses

Chickpea salad

Chana · garbanzo

≈ 188 calories (kcal)Estimated per example serving

1 salad bowl: chickpeas, cucumber and oil

Portion, ingredients & calorie sources
  • ½ cup cooked chickpeas (82 g): ≈ 135 kcal (USDA Table 9, entry 695)
  • 1 cup raw sliced cucumber (104 g): ≈ 14 kcal (USDA Table 9, entry 1107)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

No additional sauce, sweetener, toppings or sides included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Serve with a familiar grain or bread and vegetables.

Ingredients & preparation

Chickpeas, vegetables, herbs and dressing.

Canned chickpeas can reduce preparation time; rinse if desired.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Grains & staples

Rice & beans

Arroz con frijoles · rice and peas

≈ 256 calories (kcal)Estimated per example serving

1 bowl: ½ cup rice + ½ cup beans, with oil

Portion, ingredients & calorie sources
  • ½ cup cooked white rice (79 g): ≈ 103 kcal (USDA Table 9, entry 636)
  • ½ cup cooked black beans (86 g): ≈ 114 kcal (USDA Table 9, entry 674)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

No additional sauce, sweetener, toppings or sides included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Add vegetables you enjoy. Beans contribute both carbohydrate and protein.

Ingredients & preparation

Rice and beans; sauces and additions vary.

Try different rice varieties and bean-to-rice proportions; no single portion fits everyone.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Beans & pulses

Lentil curry & rice

Dal · dhal

≈ 407 calories (kcal)Estimated per example serving

1 plate: lentil base with ½ cup rice and carrots

Portion, ingredients & calorie sources
  • 1 cup cooked lentils (198 g): ≈ 230 kcal (USDA Table 9, entry 703)
  • ½ cup cooked white rice (79 g): ≈ 103 kcal (USDA Table 9, entry 636)
  • ½ cup cooked carrots (78 g): ≈ 35 kcal (USDA Table 9, entry 1082)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Example lentil base with oil; coconut milk, cream, curry sauces and other additions are not included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Include vegetables and choose ingredients compatible with your needs.

Ingredients & preparation

Lentils, rice, spices; some recipes contain dairy.

Cooking method, rice variety and portion affect the meal; the photo is an example.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Grains & staples

Vegetable noodles

Noodle bowl

≈ 281 calories (kcal)Estimated per example serving

1 bowl: 1 cup cooked wheat noodles with broccoli

Portion, ingredients & calorie sources
  • 1 cup cooked spaghetti-style wheat noodles (140 g): ≈ 197 kcal (USDA Table 9, entry 646)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Other noodle varieties and sauces change the estimate.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Add tofu, beans or another suitable protein.

Ingredients & preparation

Noodles may contain wheat or egg; sauces may contain soy, wheat, fish or shellfish.

Use familiar vegetables; check sauces and noodle ingredients.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Fruit & snacks

Whole fruit

Seasonal fruit

≈ 81 calories (kcal)Estimated per example serving

1 small whole apple (138 g edible portion)

Portion, ingredients & calorie sources
  • Raw unpeeled apple (138 g): ≈ 81 kcal (USDA Table 9, entry 264)

Apple example only; other fruits and sizes differ.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Enjoy fruit as part of a meal or alongside a suitable snack.

Ingredients & preparation

Fruit varieties and serving sizes differ.

Choose whole fruit often; fresh, frozen and canned options can fit.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Fruit & snacks

Nuts & seeds

Groundnuts · peanuts · almonds

≈ 164 calories (kcal)Estimated per example serving

1 oz almonds (28 g)

Portion, ingredients & calorie sources
  • Whole almonds (28 g): ≈ 164 kcal (USDA Table 9, entry 673)

Almond example only; nut and seed varieties differ.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Use a suitable portion as a snack or a topping.

Ingredients & preparation

May contain peanut, tree-nut or sesame allergens.

Choose according to allergies and affordability; nuts are not required.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Beans & pulses

Hummus & vegetables

Chickpea dip

≈ 106 calories (kcal)Estimated per example serving

¼ cup hummus with 1 cup cucumber

Portion, ingredients & calorie sources
  • ¼ cup hummus (56 g): ≈ 92 kcal (USDA Table 9, entry 702)
  • 1 cup raw sliced cucumber (104 g): ≈ 14 kcal (USDA Table 9, entry 1107)

No additional sauce, sweetener, toppings or sides included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Add a suitable bread or grain for a more substantial meal.

Ingredients & preparation

Chickpeas; many recipes include sesame tahini.

Check tahini and other ingredients if you have allergies.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Drinks

Water

Unsweetened water

≈ 0 calories (kcal)Estimated per example serving

1 glass plain water (240 mL)

Portion, ingredients & calorie sources
  • Plain water, no additions: ≈ 0 kcal (USDA Table 9, entry Plain water: zero energy)

Flavored or sweetened drinks may contain calories.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Consider water as an alternative to a usual sweetened drink.

Ingredients & preparation

Plain water.

Follow prescribed fluid restrictions; no universal volume target.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Drinks

Tea

Chai · mint tea

≈ 2 calories (kcal)Estimated per example serving

1 small cup plain brewed black tea (178 mL)

Portion, ingredients & calorie sources
  • Plain brewed black tea (178 mL): ≈ 2 kcal (USDA Table 9, entry 45)

No milk, sugar, honey or syrup included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Notice how much sweetener you usually add.

Ingredients & preparation

Tea, with optional milk and sweeteners.

Caffeine content varies; consider its place in your sleep routine.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Breakfast

Tofu scramble

Soybean curd

≈ 277 calories (kcal)Estimated per example serving

Tofu scramble with broccoli, oil and 1 slice toast

Portion, ingredients & calorie sources
  • Firm tofu (162 g; reference type): ≈ 124 kcal (USDA Table 9, entry 728)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)
  • 1 slice whole-wheat toast (25 g): ≈ 69 kcal (USDA Table 9, entry 420)

Tofu brands vary substantially; use the product label for your actual tofu. No extra sauce included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Add vegetables and a suitable grain or starch.

Ingredients & preparation

Soy-based tofu; bread may contain wheat.

Use familiar seasonings; confirm ingredients and cross-contact needs.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Grains & staples

Quinoa & chickpea bowl

Grain-and-pulse bowl

≈ 329 calories (kcal)Estimated per example serving

1 bowl: ½ cup quinoa, chickpeas and broccoli

Portion, ingredients & calorie sources
  • ½ cup cooked quinoa (92.5 g): ≈ 111 kcal (FDC 168917: 120 kcal per 100 g)
  • ½ cup cooked chickpeas (82 g): ≈ 135 kcal (USDA Table 9, entry 695)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

No additional sauce, sweetener, toppings or sides included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA FoodData Central: cooked quinoa, record 168917 ↗

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Substitute an affordable local grain if preferred.

Ingredients & preparation

Quinoa, chickpeas and vegetables.

Quinoa is not essential; build with foods you can access.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Beans & pulses

Lentil soup

Lentil-based soups · harira-inspired options

≈ 305 calories (kcal)Estimated per example serving

1 bowl: lentils and carrots, thinned with water

Portion, ingredients & calorie sources
  • 1 cup cooked lentils (198 g): ≈ 230 kcal (USDA Table 9, entry 703)
  • ½ cup cooked carrots (78 g): ≈ 35 kcal (USDA Table 9, entry 1082)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Lentil soup example; excludes bread, meat, cream and caloric stock. Not an estimate for every harira recipe.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Add vegetables and a suitable side for your appetite.

Ingredients & preparation

Recipes vary; harira may also include wheat, meat or other ingredients.

A lentil-soup photo is illustrative, not an exact image of every regional recipe.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Eating out

Hummus vegetable wrap

Flatbread wrap

≈ 203 calories (kcal)Estimated per example serving

1 small wrap: flour tortilla, hummus and cucumber

Portion, ingredients & calorie sources
  • 1 small flour tortilla (32 g): ≈ 104 kcal (USDA Table 9, entry 661)
  • ¼ cup hummus (56 g): ≈ 92 kcal (USDA Table 9, entry 702)
  • ½ cup cucumber (52 g): ≈ 7 kcal (USDA Table 9, entry 1107)

Larger wraps, additional fillings and dressings add calories.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Ask about fillings, sauces and a suitable protein addition.

Ingredients & preparation

Bread, vegetables and hummus; wheat and sesame are common.

Check bread and sauces; plant-based does not mean allergen-free.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Eating out

Black bean burger

Bean patty

≈ 327 calories (kcal)Estimated per example serving

1 homemade bean patty in a bun

Portion, ingredients & calorie sources
  • ½ cup cooked black beans (86 g): ≈ 114 kcal (USDA Table 9, entry 674)
  • Whole-wheat flour binder (15 g): ≈ 51 kcal (USDA Table 9, entry 670)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)
  • 1 hamburger bun (43 g): ≈ 123 kcal (USDA Table 9, entry 644)

Example patty uses beans, flour and oil. Excludes cheese, sauces, fries and other sides; commercial patties vary.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Choose vegetables and sides that fit your preferences.

Ingredients & preparation

Beans; binders and buns may contain egg, milk, wheat or soy.

Ask how the patty is made rather than assuming it is vegan.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Grains & staples

Tofu stir-fry & rice

Vegetable and tofu bowl

≈ 310 calories (kcal)Estimated per example serving

1 bowl: tofu, ½ cup rice, broccoli and oil

Portion, ingredients & calorie sources
  • Firm tofu (162 g; reference type): ≈ 124 kcal (USDA Table 9, entry 728)
  • ½ cup cooked white rice (79 g): ≈ 103 kcal (USDA Table 9, entry 636)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Tofu brands and sauces change the total; this reference excludes added sauce.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Vary vegetables and portions to suit your meal.

Ingredients & preparation

Soy tofu, rice, vegetables; sauces may contain wheat.

Sauce and cooking oil are part of the meal context.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Beans & pulses

Tempeh grain bowl

Fermented soybean bowl

≈ 387 calories (kcal)Estimated per example serving

1 bowl: tempeh, ½ cup brown rice and broccoli

Portion, ingredients & calorie sources
  • Cooked tempeh (100 g): ≈ 195 kcal (FDC 172467: 195 kcal per 100 g)
  • ½ cup cooked brown rice (97.5 g): ≈ 108 kcal (USDA Table 9, entry 634)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

No additional sauce, sweetener, toppings or sides included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA FoodData Central: cooked tempeh, record 172467 ↗

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Pair with vegetables and a familiar grain.

Ingredients & preparation

Usually soy; some tempeh contains grains.

Check the product label, especially for soy and gluten restrictions.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Beans & pulses

Bean & vegetable stew

Cowpea · black-eyed pea stew

≈ 346 calories (kcal)Estimated per example serving

1 bowl: black beans, broccoli and carrots

Portion, ingredients & calorie sources
  • 1 cup cooked black beans (172 g): ≈ 227 kcal (USDA Table 9, entry 674)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • ½ cup cooked carrots (78 g): ≈ 35 kcal (USDA Table 9, entry 1082)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Example bean stew; rice, yam, plantain and other sides are additional.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Pair with a familiar staple such as rice, yam or plantain as appropriate.

Ingredients & preparation

Beans, vegetables and seasoning; recipes vary.

Use local ingredients; the image is a general bean stew example.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Fish meals

Salmon, rice & vegetables

Salmon plate

≈ 370 calories (kcal)Estimated per example serving

1 plate: 3 oz salmon, ½ cup rice and broccoli

Portion, ingredients & calorie sources
  • Baked or broiled red salmon (85 g): ≈ 184 kcal (USDA Table 9, entry 245)
  • ½ cup cooked white rice (79 g): ≈ 103 kcal (USDA Table 9, entry 636)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

Salmon example; other fish, sauces and portions change the total.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Include vegetables and a suitable starch.

Ingredients & preparation

Fish; sauces and marinades vary.

Ask about bones, preparation and allergens when eating out.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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Mixed meals

Chicken, potatoes & vegetables

Poultry plate

≈ 446 calories (kcal)Estimated per example serving

1 plate: chicken breast, baked potato and broccoli

Portion, ingredients & calorie sources
  • Roasted skinless chicken breast (86 g): ≈ 142 kcal (USDA Table 9, entry 876)
  • Baked potato with skin (202 g): ≈ 220 kcal (USDA Table 9, entry 1163)
  • 1 cup cooked broccoli (156 g): ≈ 44 kcal (USDA Table 9, entry 1067)
  • 1 tsp olive oil (about 4.7 g): ≈ 40 kcal (USDA Table 9, entry 176)

No additional sauce, sweetener, toppings or sides included.

Estimate calculated by adding the listed ingredient calories, then rounding the total. Component rounding may cause a small difference. Photos are illustrative; this is not a measurement of the pictured plate or your intake.

USDA Nutritive Value of Foods (2002), Table 9 ↗

Reference values checked November 2, 2026. Actual products and recipes vary.

Consider all parts of the meal, including sauces and drinks.

Ingredients & preparation

Poultry, potatoes and vegetables.

Potatoes can belong in a varied pattern; portion and preparation matter.

Illustrative recipe. Confirm actual ingredients, portions and any prescribed restrictions.

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YOUR MEAL IDEAS

See the whole meal.

Gather ideas as you browse. This temporary list is for exploring; use each food’s save menu to keep a preference in your account.

Choose “Add to meal ideas” on any food card to begin.

Composition

Where are your vegetables, protein sources and carbohydrate foods? Beans can contribute to more than one part.

Context

What portions, sauces, drinks and preparation methods fit your needs? A picture cannot measure your intake.

Practicality

Can you access and prepare this meal with your budget, time and equipment?

Bring my preferences to NutriMap™
FIVE CONNECTED AREAS

Your plate belongs to a bigger picture.

01

Circadian rhythms

When does this meal fit your day?

Notice meal timing alongside waking, daylight and bedtime. Shift work needs an individual approach.

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02

Cellular energy

How do energy and recovery feel?

Record your own energy patterns around meals, activity and rest. Persistent fatigue deserves healthcare review; this tool does not measure cellular function.

Reflect on your ecosystem ↗
03

Metabolic foundations

What makes up your whole meal?

Explore vegetables, protein sources, carbohydrate foods and drinks together. Adjustments should respect your needs and prescribed care.

Map your everyday meals ↗
04

Nervous system

What is happening around mealtimes?

Notice rushed meals and stress. Consider a comfortable pause, quiet reflection or prayer before eating, if helpful to you.

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05

Environment & behavior

What makes a nourishing choice easier?

Choose one practical change: keep a familiar food available, prepare a simple shopping list or ask for household support. No purchase is required.

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UNDERSTAND BLOOD SUGAR WITHOUT LABELING FOODS GOOD OR BAD

More than a single number.

GI is not a personal prediction

Glycemic index compares tested carbohydrate foods. Serving size, the whole meal and individual responses still matter. Where a food grows does not give it a reliable GI.

Portions belong in the picture

Glycemic load accounts for carbohydrate quantity as well as GI. We do not assign invented scores to mixed dishes or predict your glucose from a photograph.

Use your care plan

We do not prescribe a universal net-carbohydrate target. If you manage diabetes, discuss carbohydrate amounts and medication needs with your qualified care team.

Learn more: University of Sydney GI resources · ADA carbohydrate guidance · WHO healthy diet guidance

Turn discovery into a practical next step.

Saved preferences stay separate from assessment answers until you confirm them in NutriMap™. They can then inform your next NutriPlan™ draft and care-team review. Exploring foods never silently changes a published plan.

Continue to NutriMap™View my NutriPlan™How it all works ↗

Watch the Video Journal · Explore learning · Browse optional tools

No product purchase is required. Food suggestions are educational and must be checked against allergies, restrictions and individual care needs.