Free visual meal planner
Choose vegetables or salad, a protein, a wholegrain or starchy carbohydrate and an optional unsaturated-fat or flavour addition. The plate updates as you build.
2 · Your plate
Use the sections as a simple starting point, then adapt the meal to your own needs.
How to use it
Choose foods you actually like and can prepare. The builder deliberately avoids calories, gram targets and personalised macro calculations because those depend on individual circumstances.
If your clinician or dietitian has given you specific advice — for example because of diabetes, kidney disease, advanced liver disease or another condition — that advice should take priority over this general tool.
Bradford Teaching Hospitals' current MASLD guidance suggests aiming for around half a plate of vegetables or salad and dividing the other half between protein and carbohydrate. The same guidance also notes that the Eatwell Guide's overall proportions can be balanced across a day or week rather than achieved at every meal.
The tool therefore uses the plate split as an easy planning visual, not a compulsory formula.
Evidence basis
Current MASLD guidance supports balanced meals rich in fruit, vegetables and wholegrains, and describes a simple half-vegetable, quarter-protein, quarter-carbohydrate plate approach.
Read MASLD guidanceThe NHS recommends a healthy, balanced diet as part of lifestyle management for NAFLD/MASLD and advises discussing individual management with your GP or specialist team.
Read NHS guidanceWe use health sources to explain general eating patterns while keeping personalised diagnosis and treatment outside the scope of our tools.
How we use sourcesEvidence checked: 17 August 2026. See our medical disclaimer.