FULL PLATE

FULL PLATE — Not less. Not perfect. Just a plate with everything on it.

Almost every planner that mentions nutrition is, underneath, about subtraction. Eat less of this. Cut out that. Earn the other.

This one isn't.

There is no counting in it. None. And there is nothing here you are being asked to give up.

WHAT THIS PLANNER WILL NOT DO

• It will not count calories — and there is nowhere in 140 pages to write one
• It will not count macros, grams, points or portions
• It will not ask your weight, your measurements, or your size. Not once. Not anywhere.
• It will not call any food good or bad, clean or dirty, a treat or a cheat
• It will not ask you to earn food with exercise, or make up for it afterwards
• It will not give you a score you can fail

WHAT IT WILL DO It looks at five things — and every single one of them is something you're adding, never removing:

🌿 Vegetables & fruit — the generous part. Frozen and tinned count exactly the same. 🥚 Protein — meat, fish, eggs, beans, lentils, tofu, dairy. No hierarchy. 🌾 Fibre — quietly the most useful and least glamorous thing you can eat. 💧 Water — not instead of anything. Just alongside. 🌈 Variety — how many different plants you ate this week. Not a target. A curiosity.

You shade a few circles. It takes about ten seconds a day. There is no score, and the circles don't add up to anything. A row of empty circles isn't a bad week — it's a week where you had other things to do, and this planner is in no position to have an opinion about that.

WHAT'S INSIDE — 140 hyperlinked pages

PART ONE · THE PLATE What a Full Plate Looks Like (roughly — as a shape, not a rule) · This Is Not a Diet (page 9 — please read it first) · Variety Over Perfection · Colour on the Plate · Protein, Simply · Fibre & Whole Grains · Water · What 'Enough' Feels Like · Foods I Feel Good After · Allergies & Needs · Your Ordinary Week

PART TWO · THE WEEK 25 weekly spreads. Plan on the left — seven days, three meals. Balance on the right — four short rows of circles, and a line for the week's different plants. The circles are entirely optional, and every one of those pages links back to page 9 in a single tap.

PART THREE · THE SHOP 20 grocery lists (vegetables first, and generously) · The Rainbow List · Protein Every Which Way · A Cupboard That Helps · Prep That Actually Gets Used

PART FOUR · THE KITCHEN 24 recipe cards · Building a Bowl (the five-part formula) · Vegetables Ten Ways · Breakfast That Holds · Lunch That Travels · When Cooking Is Too Much · The Kind Page

THE WORLD KITCHEN — three complete recipes, written out in full: ★ DAL TADKA (India) — lentils finished with whole spices bloomed in hot fat and poured over hissing. Protein and fibre in one bowl, for almost nothing. ★ GADO-GADO (Indonesia) — 'mix-mix'. Vegetables, egg, fried tofu, peanut sauce. Not really a recipe so much as a method for using vegetables. ★ POKE (Hawaii) — raw fish, cubed and dressed simply, over warm rice.

Metric and imperial throughout.

A NOTE ON WHO THIS IS FOR If you are tired of being counted, weighed and scored — and you would simply like to eat well and be left alone the rest of the time — this was made for you.

If food has become a genuinely hard place, a planner is not the right tool, and page 135 says so plainly and points somewhere better.

WORKS WITH — GoodNotes, Notability, Noteshelf, Xodo, Samsung Notes and any PDF annotation app. Also lovely printed.

INSTANT DIGITAL DOWNLOAD — 3 PDF files. No physical item. Personal use only.

Not a medical or therapeutic tool — just a kitchen planner that refuses to have an opinion about your body.

— Arwign Planners