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Reference: Active and Healthy. Healthy plate and serving sizes. Healthy plate and serving sizes: NSW Government. p. 3.

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Example Annotations using the plate model 

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Example Annotations using the plate model 

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Carbohydrate: White rice, brown rice with quinoa

Protein: Salmon, Chicken thigh

Sauce: Miso, Teriyaki, Barbecue

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Carbohydrates:

White rice

Brown rice

Pasta

Noodles

Whole-wheat bread

Bagels

Whole-wheat wraps

Protein:

Beef/pork/lamb rolls

Tofu

Chicken breast/thighs/fillet

Rotisserie chicken

Salmon

Canned tuna

Lentils

Shrimp

Eggs

Sauce:

Buffalo sauce

Pesto

Teriyaki

Barbecue

Kewpie mayo

Hoisin sauce

Korean marinade sauce

Peanut sauce

Vegetables:

Frozen vegetables

Salad packs

Lettuce

Slaws mix

Pre-chopped fresh vegetables

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Meal 1: Brown rice + Pan-fried tofu + Teriyaki sauce + Frozen veggies

Meal 2: White rice + Pan-fried tofu + Korean spicy sauce + Salad pack

Meal 3: Pasta + Shrimp + Pesto sauce + Salad pack

Meal 4: Whole-wheat wrap + Shredded rotisserie chicken + Buffalo sauce + Lettuce

Meal 5: Noodles + Shredded chicken breast + Peanut sauce + Lettuce/cucumber