Overview:
A universal, cuisine-agnostic meal template that works at home or while traveling.
Steps:
1) Template: ½ non-starchy veg, ¼ protein, ¼ quality carbs; add 1–2 tsp healthy fat.
2) Swap: Curry/daal + rice + salad; tacos with beans + veg + salsa; pasta + fish + big salad.
3) Flavor: Herbs, spices, citrus, vinegar to reduce added salt/sugar.
Benefits:
• Simple structure improves satiety and macros without tracking.
Precautions:
• Allergies/intolerances → customize proteins/carbs.
Suggested Duration & Tips:
• Build 2–3 plates/day; keep a frozen veg and canned legume backup for busy nights.