The Basic Meal Template

What is a basic meal?

Think about the most basic meals you have heard of. They probably are along the lines of beans and rice, bread and cheese, pasta with butter, pita and hummus. Notice a trend? I’m not saying they are well-rounded meals, but there is a reason we are drawn to the protein-grain power couple.

The carbs provide fast energy, while protein and fats provide longer-term fuel.

A basic meal is a 3–4 part meal you can make without a recipe

The basic meal has the same elements that we discussed, but what makes it basic is that it does not combine those elements in any special way. Each piece stands alone.

When to use the basic meal

This type of meal is great to have in your back pocket for a variety of reasons

• When you don’t have a lot of time or energy. If you are feeling the pull to grab fast food or throw in a processed freezer meal, it is a perfect time to use this meal!
• When you are trying to clean out your fridge. Have you ever had leftovers from a meal that need to be used up, but you don’t have enough to feed everyone again? You can use those for one element of The Basic Meal and substitute others with canned or frozen goods to get more meals.
• When you are feeding picky children. The Basic Meal is a great way to introduce new foods to picky eaters by helping them get used to the sight of it on their plate, and giving them the opportunity to mix it with other foods or sauce on their own terms. My daughter first tried tried the broth of chicken soup as a drink and broccoli with ketchup. It is a sly way to help them feel more in control while exposing them to new things!
• When you are feeding a large group. Making individual sandwiches, spring rolls, or anything takes longer than making the elements of a meal when it comes to a crowd, especially if you are using a microwave! Making foods by element instead of for individuals means that making it for 12 people is not that much more time than making it for 2.

The Ultimate Basic Meal Formula

Instructions for The Basic Meal Template

If you have leftovers

1. Choose each element. Look in your fridge for any leftovers and find additional elements that go well with it.
2. Heat up your protein, grain, and produce.
   • You can microwave individual plates, or you can do each element seprately to avoid mismatched temperatures. However, I find the microwave can mess with textures, so I tend to use the method below.
   • Pre-heat a pan (I love my cast iron!) on medium-high and then putting all the food for my family in one big pan for a 5-10 minutes, flipping halfway through.
3. Top with your sauce. Put each part on the plate — side by side. For kids, slice small and keep items separate with the sauce on the side. For adults, drizzle oil or butter across all three.

If you have an empty fridge

1. Choose each element. Don’t forget to look in your cupboard for cans that are collecting dust or in your freezer for half-empty bags.
2. Cook your protein, grain, and produce. If you are worried about your food being bland, make sure to add plenty of salt, pepper, and butter! That magical trio can help even something as simple as canned green beans, plain chicken, and rice taste delicious.
   • Grain: Boil water for pasta or you can use the InstantPot to make rice or quinoa. Either way, add plenty of salt to the water!
   • Produce: Frozen or canned vegetables in the microwave. Frozen veggies often come in steamable bags that take about 5 minutes, so it should be done and cooled enough to serve by the time your protein is done.
   • Protein: Heat up protein in the air fryer or on the stove. Turn the pan on medium-high and drizzle with a glug of oil or pat of butter. When the oil is shimmering or butter is melted, put in your meat or beans and season generously with salt and pepper. This method can be used whether you are cooking raw meat or warming up a can of beans beans.
3. Top with your sauce. Butter, salt, and pepper can give a great flavor base but you can also use it in this last step if you are too burned out to come up with something else! If you often fall back on this meal like I do, it might be a good idea to keep on hand a couple of long-lasting sauces that give a hit of flavor, such as Tabasco or a balsamic reduction.

The Basic Meal Template on the fly