27 possible dinners from 9 things
Column one
Protein
Nova guidance: aim for 30–40g of protein per meal to protect muscle. Grams shown are per typical serving.
Column two
Starch
We lean toward whole, high-fiber starches — steadier blood sugar, better satiety. Fiber shown per serving.
Column three
Produce
Pick three different colors if you can. Variety feeds the gut microbiome better than volume does.
Your grid
Pick three in each column to fill it in.
| Protein | Starch | Produce |
|---|
Tonight, if you don't want to think
—
Take this to the store
Nine items. That's the week.
Grocery list
Your nine, plus any flavor anchors.
How Nova would build the plate
The same guidance we give in a nutrition visit.
- Protein first. Serve it first and size it first. 30–40g per meal is the target for most adults protecting lean mass.
- Fill half the plate with produce. Volume and fiber do most of the work on satiety.
- Starch is portioned, not eliminated. Roughly a cupped handful, cooked. Whole and high-fiber where you can.
- Add fat for absorption. Olive oil, avocado, nuts, tahini. Fat-soluble vitamins need it.
- Batch the starch on Sunday. Cook all three grains at once and weeknight assembly takes minutes.
This tool is general wellness information, not medical or nutritional advice, and it does not create a physician–patient relationship. Protein and fiber values are approximate, for typical serving sizes. If you have kidney disease, diabetes, a history of disordered eating, or are pregnant, talk to your clinician before changing how you eat.