Building a plate that actually keeps you full

Aim for three things on the plate: a protein, something with fiber, and something with fat. Miss one and you tend to be hungry again in an hour, which is usually what people are actually experiencing when they say a meal did not work for them.

That is the whole idea. Not a formula, not weighing anything. Chicken, rice and roasted vegetables checks all three. So does a wrap with meat, greens and cheese. Once you see the pattern you stop needing a recipe to build a meal.