according to my doctor. in a plate half of it veggies 1/4 for meat and the other 1/4 sa morning 1/2 cup then lunch and dinner 1cup if mgsnacks po isang pisngi ng mango . 5pcs grapes kpg po ponkan or apple half of it lang po. isang katamtamang saging .. if your not into rice in the morning pwede po oatmeal with eggs sa lunch wheat bread with peanut and veggies or fruits.