Colour is a cheap quality check
If the plate is beige from edge to edge, add a vegetable you already like. Perfection is a second vegetable, not an exotic superfood.
The sketch
Adjust up the staple after a long walk or training day. Adjust protein if you are smaller, older, or recovering.
- Vegetables or salad occupying real estate, not a garnish
- Dal, eggs, curd, fish, tofu, or meat
- Rice, roti, millets, or potatoes in a defined scoop
Leftovers are a feature
Last night’s vegetables beside this morning’s eggs is a balanced plate wearing yesterday’s clothes. Cooking once for two meals is nutrition strategy, not laziness.
