If meal planning's doing your head in this week, this'll get you out of it. Pick four things, get a plate. You already know more about this than you give yourself credit for - this tool just gets it out of your head and onto the table.
Two ways in. Pick whichever suits the moment.
Tells me what kind of plate makes sense and what flavours fit the time of day.
This is the anchor. Aim for a palm-sized portion (or about 25-40g protein) per meal.
Fill at least a third of the plate. Pick whatever you'll actually eat - variety matters more than perfection.
A drizzle, a quarter of an avocado, a small handful of nuts. Don't overthink it.
Optional but useful - especially around training. A cupped-hand portion is a sensible default.
Type everything you've got to hand - proteins, veg, fats, pantry staples. The more, the merrier.
Helps me tailor the cooking method and timings.