A Real-Life Dinner Formula You Can Use

There’s a time when dinner can start to feel like a performance -- like it needs to be impressive, filled with complicated recipes and elaborate steps that leave a pile of dishes and a lingering sense of exhaustion. Many of us have been there, chasing the perfect plate but missing the point: dinner isn’t just about the food on the table, it’s about how that food makes us feel.

Dinner doesn’t need to be complicated to be nourishing. It doesn’t need to prove anything. It can be simple, supportive, and flexible.

A Real-Life Dinner Formula

1. ½ a plate of vegetables. Sometimes, they’re roasted and caramelized, other times sautéed with garlic or tossed raw with lemon and sea salt. Think kale, carrots, zucchini, sweet bell peppers -- whatever’s fresh or leftover. Vegetables take up the most space because they bring color, fiber, and the kind of quiet grounding your body seems to crave after a long day.
2. ¼ plate of protein. This could be lentils, tofu, wild salmon, or a simple roasted chicken. Listen to what your body asks for. Some days, that’s something plant-based and earthy. Other days, it’s something a little heartier.
3. ¼ plate of complex carbohydrates. Quinoa, roasted sweet potato, brown rice, or a slice of good sourdough. These give energy that doesn’t spike and crash but lingers and supports.
4. A dash of healthy fat. A swirl of tahini, a handful of seeds, slices of avocado, or a drizzle of olive oil. Fats are how your nervous system tells you it's safe to rest.

This is not a rulebook. It’s a template. Think of it as a way to fill your plate in a way that feels generous yet not overwhelming.

Why This Works

• It’s simple. You don’t have to scroll through recipes or plan hours ahead. You can glance at what’s in the fridge and piece something together that works.
• It’s flexible. If you’ve got leftover roasted squash and half a can of chickpeas, you know how to build from that.
• It’s balanced. Each plate provides you with what you need to feel nourished without leaving you feeling heavy, bloated, or foggy.
• And maybe most importantly, it’s peaceful. Cooking this way has become a soft landing at the end of the day. A time to breathe. A time to shift from doing to being.

What It Looks Like in Real Life

Tonight, it might be roasted carrots and fennel, cooked quinoa, a few crispy chickpeas from the skillet, and a dollop of garlicky yogurt: tomorrow, maybe sautéed greens, scrambled eggs, and a slice of toasted rye.

If You’re Feeling Overwhelmed by Dinner

Try building your next meal this way. Choose one vegetable. Add a protein you like. Include something that grounds you. Don’t forget the fat -- it’s where a lot of the flavor and comfort live.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving the underlying cause of the symptoms. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

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