What shall we eat today?

Choose who is eating and which meals you need. The tool estimates energy, suggests dishes and prepares a shopping list for the day.

Who is eating?

Choose the people eating together. We work out a suitable amount for each person from their age, sex and work, so you do not need to know kcal.

No one yet. Suggesting for an average adult, about 1,800 kcal a day. Add the people eating for a better fit.

This list is saved only in this browser.

Meals

BreakfastLunchSnackDinner

Diet and ingredients to avoid

Type of vegetarian diet

Vegetarian with dairy and eggs

Vegetarian with eggs, no dairy

Vegetarian with dairy, no eggs

Vegan (no dairy, no eggs)

No onion, garlic, chives, shallots or similar seasonings

Breakfast must includeUnfertilized eggsMilk or dairy products

Select either or both. Dairy means animal milk, not plant drinks. Options must match your diet and allergen exclusions. Eggs and dairy are optional additions and do not by themselves ensure adequate nutrition.

Enter your own kcal

kcal per day (1,000–3,200)

kcal means calories, as shown on food labels. If you have added the people eating above, you do not need to enter anything: we have already worked it out.

Suggested menu

For an average adultFor reference: about 1,800 kcal a day

1,776kcal, for reference

Protein 92.9 g
Carbohydrate 215.5 g
Fat 67.5 g

7/8 items within the suggested rangeWorth reviewing: Sodium. See details.

Breakfast

361 kcal

Mung bean porridge1 servings361 kcalProtein 20.3 g

Lunch

666 kcal

Vegan kimchi fried rice1 servings418 kcalProtein 20.4 g
Steamed eggs with mushrooms1 servings164 kcalProtein 13.1 g
Bok choy with shiitake1 servings84 kcalProtein 3.7 g

Snack

129 kcal

Dried jackfruit1 servings129 kcalProtein 2.2 g

Dinner

620 kcal

Brown rice with sesame salt1 servings213 kcalProtein 5 g
Steamed tofu with mushrooms1 servings205 kcalProtein 19.3 g
Green beans with egg stir-fry1 servings202 kcalProtein 8.9 g

Nutrition for the day

7/8 items within the suggested range

These reference ranges are for healthy adults and do not assess each person’s nutritional adequacy. Portions scaled by energy do not replace an individual meal plan for children, pregnancy, breastfeeding or medical conditions.

EnergyBetween 1,656 and 1,944 kcal, around your target1,776 kcalWithin suggested range
Protein10 to 35% of energy20%Within suggested range
Carbohydrate45 to 65% of energy47%Within suggested range
Fat20 to 35% of energy33%Within suggested range
FibreAt least 24.9 g (14 g per 1,000 kcal)29.5 gWithin suggested range
Vegetables and fruitAt least 400 g, not counting sweet potato and other starchy roots677.2 gWithin suggested range
SodiumUnder 2,000 mg (about 5 g of salt)3,597 mgWorth a closer look
Saturated fatNo more than 10% of energy6.6%Within suggested range

Vitamins and minerals (estimate)

Compared with amounts used on US FDA nutrition labels, not personal requirements or safety limits. A higher percentage does not always mean a better result.

Iron22.7 mg126% of label amount
Calcium2,062.3 mg159% of label amount
Zinc12.2 mg111% of label amount
Magnesium487.4 mg116% of label amount
Folate (vitamin B9)962.2 µg241% of label amount
Potassium3,521.8 mg75% of label amount
Vitamin C124.5 mg138% of label amount
Vitamin B121.3 µg56% of label amount

Plants give no reliable vitamin B12. Vegans need fortified foods or supplements, and vegetarians who eat dairy and eggs should ask a doctor too.

Calcium and iron in tofu depend on how it is set: the USDA values are for tofu set with calcium sulfate, and other kinds can be much lower. Values ignore cooking losses and how well the body absorbs each nutrient.

How much energy does each person need?

Recommended amounts for healthy people in Vietnam, by age, sex and work. kcal is for reference only: we have already worked it out for each person under Who is eating.

Show the table for

FemaleMale

Recommended energy a day for female, in kcal
Age	Work or activity level
Age	Light	Moderate	Heavy
0–5 months	500one amount for all
6–8 months	600one amount for all
9–11 months	650one amount for all
1–2 years	930one amount for all
3–5 years	1,230one amount for all
6–7 years	1,270	1,460	1,650
8–9 years	1,510	1,730	1,940
10–11 years	1,740	1,980	2,220
12–14 years	2,040	2,310	2,580
15–19 years	2,110	2,380	2,650
20–29 years	1,760	2,050	2,340
30–49 years	1,730	2,010	2,300
50–69 years	1,700	1,980	2,260
70 years and over	1,550	1,820	2,090

Which work belongs to each level

Light activity: Adults: Office work, teacher, housework with machines or appliances, and most other jobsUnder 20: Mostly sitting at school, little sport
Moderate activity: Adults: Light factory work, student, shop assistant, housework without machinesUnder 20: School, play and being active every day
Heavy activity: Adults: Harvest farm work, construction, athlete, dancerUnder 20: Playing sport or training a lot

Pregnant women need about 50 kcal more a day (first 3 months), 250 kcal (middle 3 months) and 450 kcal (last 3 months). Breastfeeding women need about 500 kcal more. Children under 24 months should keep breastfeeding; breast milk counts towards the baby's amount.

Figures from the National Institute of Nutrition (Ministry of Health), 2016, for healthy people of reference weight. A person's real need also depends on weight, health and habits. If you are pregnant, breastfeeding or have a medical condition, ask a doctor or dietitian.

Source of the figuresNhu cầu dinh dưỡng khuyến nghị cho người Việt Nam (2016), Bảng 5 và Bảng 6Viện Dinh dưỡng, Bộ Y tế (ban hành kèm Quyết định 2615/QĐ-BYT ngày 16/6/2016)All references

Suggestions come from 291 vegetarian dishes that have a recipe and worked-out nutrition.

How suggestions and estimates work

Nutrition is estimated from ingredient weights and USDA FoodData Central values. The tool looks for combinations near your energy target and considers nutrition reference ranges; it cannot guarantee that every check passes. Review the items flagged in your results. The same initial choices give the same suggestion.

Comparison amountsDietary reference intakes tables: Reference values for macronutrientsHealth Canada (values from the U.S. Institute of Medicine DRI report, 2005)Healthy diet (Fact sheet N°394, updated August 2018)World Health OrganizationDaily Value on the Nutrition and Supplement Facts LabelsU.S. Food and Drug AdministrationFoodData CentralU.S. Department of Agriculture, Agricultural Research ServiceAll references

Menus are for reference only and do not replace advice from a doctor or dietitian. If you are pregnant, breastfeeding, a child, older, or have a medical condition, ask a professional before cutting your energy intake.