Protein plate builder

It usually means a solid protein food at every meal plus a high-protein snack. Tap foods in above to see a combination that reaches your number; the rings update with each tap.

Lean foods such as chicken breast, white fish, Greek yoghurt and cottage cheese give a lot of protein for their calories. If the calorie ring fills before the protein ring, swap a higher-fat food for one of these. To set your daily number first, use the protein calculator.

Start each plate with one protein food, add a carbohydrate food and some vegetables or fruit, then check the rings. If protein is short, add a second protein food such as yoghurt or eggs rather than a bigger portion of everything.

Use the breakfast, lunch, dinner and snack tabs to lay out a full day. The totals update as you go, so you can see which meal is carrying most of the protein and move some to a lighter meal.

When calories are tight, build plates around foods with lots of protein for their calories, such as chicken breast, white fish, prawns, egg whites, skyr, Greek yoghurt and cottage cheese. The calorie ring shows straight away whether a swap helped.

Every figure is read from the UK food composition tables (CoFID) held in the Bodywise Food Reference, so nothing is typed in by hand. Portion sizes are suggestions you can repeat with extra taps.