Plate builder
A protein, a carb, a veg, a fat. Grams for each, how many portions you are cooking. Out comes the plate's calories and macros and the shopping list.
How this is calculated
Per plate: each food's calories, protein, carbohydrate, fat and fibre per 100 g (USDA FoodData Central, SR Legacy (April 2018)) scaled by the grams entered and summed. Shopping list: grams multiplied by portions. No allowance is made for cooking losses; values are for the raw weights entered.
Finish: one sachet is about 1 g; the label states 90 kJ / 21 kcal per 100 g, so about 0.2 kcal a sachet. It is not added to the plate totals.
- USDA FoodData Central, SR Legacy (April 2018) - approximate, per 100 g raw (dry for grains and pulses)
Straight answers
Where do the macros come from?+
USDA FoodData Central, SR Legacy (April 2018), per 100 g of the food as USDA describes it: raw meat, fish and veg, dry grains and pulses. Every food keeps its USDA id in the source file so a number can be checked.
What about flavour?+
One Pranasalt sachet over the plate at the table. About 0.2 kcal a sachet (21 kcal per 100 g on the label, about 1 g a sachet), so the plate's numbers stay as calculated.
Raw or cooked grams?+
Raw. 150 g of raw chicken breast is about 110 g cooked with the same protein. 60 g of dry rice is about 180 g cooked. Weigh raw and the numbers hold.
Is my plate saved?+
In this browser, automatically. There is no public share page in this version.