A steady day starts with a steady plate.
When your plate is mostly quick carbs, your energy spikes and crashes. When it is balanced, your energy stays even. This is not a diet. It is a ratio you can use for years.
The steady plate is simple: half vegetables, a quarter protein, a quarter slow carbs, plus a thumb of fat.
- Half vegetables: fiber and color. They slow everything down in a good way.
- Quarter protein: keeps you full and protects muscle. Eggs, fish, beans, yogurt — what you like and can repeat.
- Quarter slow carbs: rice, potatoes, oats, bread that still looks like food.
- Thumb of fat: olive oil, nuts, avocado. Small, but it makes the meal satisfying.
You do not need to weigh or count. Use your hand, your eye, and how you feel two hours later.
Try it for three lunches. Not perfectly, just steadily. Notice how the afternoon feels. That feeling is the information.
A steady plate does not require willpower. It creates it.
