Build a plate in three parts
Protein, color, and starch — a weeknight formula that does not need a meal plan.
You do not need a perfect meal plan. You need a plate that repeats well.
The three parts
- Protein — eggs, yogurt, beans, fish, chicken, tofu. Aim for a palm-sized portion.
- Color — fruit or vegetables that take up at least half the plate.
- Starch or fat for staying power — rice, potatoes, oats, olive oil, nuts.
If a meal has those three, it is doing the job.
A Tuesday example
- Leftover rice
- Frozen mixed vegetables, pan-warmed
- A tin of salmon or a handful of chickpeas
- Lemon, salt, olive oil
Eat it slowly. That is the whole recipe.