Each plate here under contains 400 kCal (2nd circle)
The Nifty Plate is designed to contain starches and proteins. Starches should be boiled, steamed or baked. Not fried. The proteins can either be pulses, white fish or meat: white meats, chicken without the skin, lean beef, etc. No lamb or any meat with fat
Being low in calories and high in fiber, vegetables are highly recommended. I personally eat a huge amount to help fill myself up! To cover vegetable intake, a fixed amount of 5% is automatically deducted from your daily calorie target.