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7 of 11 · 3 min
How to build a plate
Half kind vegetables or rice, a palm of protein, flavor from lemon — not the green can.
The picture
Cover half the plate with kidney-kind vegetables or white rice. Cover a quarter with chicken, fish, or egg whites. The last quarter can be a roll, more rice, or fruit that is on the Everyday list. That picture beats counting grams at 6 p.m.
Flavor without the can
Cook with olive oil, garlic, pepper, paprika, and lemon. Finish with the salt-free Cajun mix. If the food tastes flat the first week, that is your tongue noticing less salt — it usually calms down.
Leftovers are a plan
Bake extra chicken on Monday. Tuesday is a wrap. Wednesday is rice and green beans. You are not meal-prepping for Instagram. You are not starting from zero when you are tired.
Try this
- Cook tonight from Today’s plate on the home screen.
- Mark “I cooked this” so you can see the week add up.