(highlight:: For every meal you want to include the following 4 components:
Protein: beans/chickpeas/lentils/tofu/nuts/meat alternative
Carb: grains (pasta / rice / quinoa etc) / potato / bread
Vegetables: either on the side or as a sauce. Try to combine a couple of different vegetables per meal, and try and shake it up throughout the week. Leafy greens and cruciferous vegetables like broccoli are good ones to include.
Healthy fats: olive oil / vegetable oil / avocado/ nuts / seeds / coconut oil.)
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Nooch (nutritional yeast) is a godsend for Vitamin B12 and several other essential nutrients. Works great in a sauce or on a marinade for an air fryer recipe!
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