The Plate Builder
Set your macro targets anda micronutrient to optimize — fiber, potassium, iron, calcium or vitamin C — and we'll assemble a food set that hits them. Real USDA data, carb-quality aware.
1 · Pick a goal
2 · Macro targets
3 · Micronutrient focus
Your plate
364 kcal
Example plates
Endurance fuel
411 kcalSplit Peas + Kidney Beans
High protein
370 kcalParmesan Cheese
Balanced plate
501 kcalFava Beans + Avocado
Low carb
440 kcalSwiss Cheese + Lemon
Why optimize micros, not just macros
Two plates can have identical macros and wildly different nutrition. A high-carb endurance plate built around potassium-rich foods (banana, potato, beans) supports hydration and cramp prevention; the same macros from refined carbs don't. By weighting a micronutrient alongside your macro targets — using real USDA values — the Plate Builder makes the kind of choice a dietitian would, automatically.
Frequently asked
How does the Plate Builder choose foods?+
It greedily fills your macro targets — picking the food that best closes the remaining carb/protein/fat gap without overshooting — while giving extra weight to your chosen micronutrient. The result is a small set of whole foods that lands near your targets and is rich in the micro you picked.
What micronutrients can it optimize for?+
Fiber, potassium, iron, calcium and vitamin C — pulled from USDA FoodData Central for every food in the database. Most macro tools ignore micros entirely; this one builds around them.
Can I set my own macro targets?+
Yes — start from a goal preset (endurance, high-protein, balanced, low-carb) or type your own carb/protein/fat grams. The plate rebuilds instantly.
Is this a meal plan or medical advice?+
It's an educational tool for assembling food combinations toward a target. It isn't a prescription — for medical nutrition therapy, see a registered dietitian.
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