What's on the healthy meal wheel
The wheel comes loaded with 12 balanced meals covering a solid spread of proteins, cooking styles, and dietary approaches:
- Grilled Chicken Salad — lean protein, greens, minimal prep
- Quinoa Bowl — complete protein, endlessly customisable toppings
- Salmon & Vegetables — omega-3s plus whatever veg you have on hand
- Vegetable Stir Fry — fast, high-volume, works with any odds and ends
- Chickpea Curry — plant-based, high fibre, naturally filling
- Buddha Bowl — grain base, roasted veg, protein of your choice
- Baked Fish — low effort, low calorie, high in protein
- Turkey Wrap — portable, quick to assemble, good macro balance
- Lentil Soup — iron-rich, batch-cook-friendly, keeps well
- Tofu Poke — plant-based, fresh, no cooking required
- Vegetable Frittata — egg-based, works for any meal of the day
- Chicken & Rice — the reliable classic for muscle and energy
Every entry skews towards whole foods and real ingredients. Nothing fried, nothing heavily processed. If you're after breakfast ideas instead, the breakfast wheel covers that separately.
Tailoring the wheel to your diet
The 12 default entries are a starting point. If you're eating plant-based, you can hide meat and fish entries using the eye-toggle on each row — they stay in the list but get skipped during spins. If you have a meal you keep coming back to, duplicate it to give it a larger presence in your rotation without removing anything else.
You can also assign a higher numeric weight to meals you want to land more often. A meal with weight 3 will appear roughly three times as often as one with weight 1. Useful if Chicken & Rice is your reliable training-day meal and you want it to come up more on heavy workout days.
Bulk import lets you paste a newline-separated list to replace or extend the wheel entirely — handy if you've built a weekly meal plan and want to spin from your own rotation rather than the defaults.
Using the wheel for meal planning
One practical approach: spin the wheel once per day at the start of the week to pre-assign dinners for the next five or seven days. Write down whatever lands, use that as your shopping list structure, and remove entries as you go with the Remove Winner toggle so nothing repeats until you reset.
The spin history section under the wheel logs every result from your current session in reverse order, so you can see what's already been spun without having to remember. If you're planning for a household with different preferences, the wheel generator lets you build a completely custom wheel from scratch with just the meals everyone agrees on.
For a broader look at food-related wheels — including wheels for cuisines, snacks, and restaurants — the Food hub has the full collection.