A good meal doesn't have to be complicated. It comes down to covering four building blocks: protein, fat, carbohydrate, and greens. Here, Thomas Rode and Thilde Maarbjerg show how to think a meal together, with a simple example you can make tonight.
Start with the protein
The basis of any dish is the protein source. Eggs are an obvious choice and one of the most complete foods we have, with around seven grams of protein per egg depending on size.
Choose a slow carbohydrate
For carbohydrate, potatoes are a good choice. A slowly absorbed starch source is always preferable, so blood sugar isn't affected too sharply.
Fill up with greens and good fat
The vegetable part could be broccoli, tossed into a simple salad. The juice of an organic lime adds acidity, and a good oil provides healthy fat. Avocado oil works well, but olive oil or walnut oil are equally good choices.
The meal is complete
With that, you've covered everything: protein from the eggs, fat from the oil, carbohydrate from the potatoes, and greens from the broccoli. This is exactly how a well-balanced meal comes together.
The point from Thomas and Thilde: The principle matters more than the precise amounts. Choose a protein source, a slow carbohydrate, a good fat source, and plenty of greens, and the meal is complete.
A complete meal throughout the day
Your body doesn't need different things at different times of day. It needs protein, quality fats, and the right amount of carbohydrates. This omelet delivers all three.
Ingredients (1 serving)
Protein sources
4 large eggs (~28g protein)
80g quality ham/charcuterie (~15g protein)
20g Parmesan, shaved (~7g protein)
Carbohydrate source
100g cooked potatoes, cubed (cold from the day before)
Vegetables
100g broccoli florets
1 broccoli stalk, peeled and thinly sliced (raw)
1 small shallot, finely sliced
Fats & finishing
15g butter
Avocado oil or olive oil
Juice of ½ lime + zest
Fresh parsley, roughly chopped
Salt and freshly ground black pepper
Method
1. Prep the broccoli salad Peel the broccoli stalk, removing the fibrous outer layer. Use a mandoline or sharp knife to slice paper-thin. Season with salt, pepper, lime zest, a squeeze of lime juice, and a drizzle of avocado oil. Set aside to marinate.
2. Cook the broccoli florets Blanch florets in lightly salted boiling water for 2–3 minutes until just tender. Drain and toss with olive oil, salt, and pepper.
3. Build the omelet base Crack 4 eggs into a bowl. Season with salt and pepper. Beat lightly—just enough to combine.
4. Cook the omelet Heat a non-stick pan over medium-high heat. Add butter. Once foaming, add the cubed potatoes and let them warm through for 1–2 minutes. Pour in the eggs. Let the base set for 30 seconds, then gently push the edges toward the centre, tilting the pan to let uncooked egg flow underneath. When mostly set but still slightly wet on top, scatter Parmesan over half the omelet. Fold in half and slide onto your plate.
5. Assemble Arrange the cooked broccoli florets and raw broccoli stalk salad alongside. Top with ham, shallot slices, and fresh parsley. Finish with a final crack of black pepper.
Macronutrient Breakdown
Nutrient Amount
Protein ~50g
Fat ~40g
Carbohydrates ~25g
Calories ~650 kcal
The Science Behind the Plate
Cold potatoes = resistant starch. When potatoes are cooked and cooled, a portion of the starch converts to resistant starch—a fiber that feeds your gut bacteria, reduces blood sugar impact, and contains fewer usable calories.
Combining raw and cooked vegetables gives you the best of both worlds: heat unlocks certain nutrients and improves absorption (especially with added fat), while raw vegetables preserve heat-sensitive micronutrients.
Protein at every meal triggers muscle protein synthesis and creates genuine satiety—the kind that eliminates the 3pm snack craving.
Adjust portion sizes based on your body weight and activity level. Smaller frame or less active? Try 3 eggs. Larger or more active? Add another egg or increase the potato.
What This Meal Moves: Biomarker Impact
Eggs: Hormonal balance, brain function, sustained energy — measured by HDL, Testosterone, DHEA-S, Homocysteine (B12/Folate), Vitamin D
Ham/Charcuterie: Muscle maintenance, oxygen transport, energy production — measured by Ferritin, Hemoglobin, Vitamin B12, Total Protein
Parmesan: Bone density, metabolic function, muscle protein synthesis — measured by Calcium, IGF-1, Vitamin K
Potatoes (cold): Blood sugar regulation, gut health, sustained energy — measured by HbA1c, Fasting Glucose, Fasting Insulin
Broccoli: Inflammation control, detoxification, hormonal balance — measured by hs-CRP, Estradiol (E2), Free Testosterone, ALT/AST
Butter: Fat-soluble vitamin absorption, hormonal production, brain function — measured by Vitamin A, Vitamin D, HDL, LDL Particle Size
Olive/Avocado Oil: Cardiovascular health, inflammation reduction, lipid balance — measured by ApoB, Triglycerides, HDL, hs-CRP
Lime: Iron absorption, immune function, collagen synthesis — measured by Vitamin C, Ferritin, White Blood Cell Count
Parsley: Detoxification, bone health, inflammation — measured by Vitamin K, hs-CRP,