Free printable · By Chef Heidi Müdespacher
Food Combining Chart: What to Eat Together (Free Printable)
Ever finish a “healthy” meal and still feel heavy, bloated or tired? Often it's not the food itself — it's how much is going on in one plate. When a single meal mixes a big portion of meat, a mound of rice, bread, cheese and a sweet dessert, your body has a lot to handle at once.
At The Right Plate, here in Miami, we cook a little differently. We classify each food by its dominant macronutrient — protein, carbohydrate or fat — and build simple plates around one main group plus plenty of vegetables. This chart is the same tool I use in my kitchen. Print it, stick it on your fridge, and use it to plan meals that leave you feeling light and energized.
The 3 food groups
Protein
- • Chicken
- • Fish
- • Eggs
- • Beef
- • Turkey
- • Shrimp
- • Tofu
Carbs (incl. fruit)
- • Rice
- • Potatoes
- • Sweet potato
- • Pasta
- • Bread
- • Oats
- • Plantain
- • Fruit (banana, mango, apple, berries, papaya)
Fruit counts as a carb.
Fats
- • Avocado
- • Olive oil
- • Nuts
- • Seeds
- • Coconut
- • Butter
How to read the chart
- Build each plate around one main group — protein, carbs or fat — and fill the rest with non-starchy vegetables.
- Green checks are your everyday pairings; yellow means fine in small amounts (like a drizzle of olive oil on fish).
- Fruit works best on its own or as a small dessert after the meal, not mixed into the main plate.
The chart
Tap any cell to see what it means.
| Protein | Carbs (incl. fruit) | Fats | Non-starchy vegetables | |
|---|---|---|---|---|
| Protein | — | |||
| Carbs (incl. fruit) | — | |||
| Fats | — | |||
| Non-starchy vegetables |
✅ Good pair · ⚠️ Moderate (small amounts) · ❌ Avoid together
Easy plate ideas
- Grilled salmon with roasted broccoli
- Sweet potato with sautéed greens
- Eggs with sautéed spinach and a drizzle of olive oil, with strawberries for dessert
- Herb roast chicken with a big green salad
- Brown rice bowl with grilled zucchini, peppers and onions
- Avocado and cucumber salad with seeds and lemon
Download the free printable
Get the printable chart
Letter size, light background, same color code — ready for your fridge.
Want the full method? Get our free e-book, The Right Plate Method.
FAQ
What is food combining?
Food combining is a way of building meals by grouping foods by their dominant macronutrient — protein, carbohydrate or fat — and pairing each group mainly with non-starchy vegetables instead of mixing everything on one plate.
Can I eat protein and carbs together?
You can, and many people do. Food combining suggests keeping heavy protein and starchy carbs on separate plates because many people simply feel lighter that way. Try it and notice how you feel.
Is food combining good for digestion?
Scientific evidence is limited, but simpler plates with fewer ingredients often feel easier to digest for many people. Use it as a practical guide, not a medical rule.
Do I have to follow it at every meal?
No. Start with one meal a day — for example lunch — and build from there. Consistency matters more than perfection.