basic veggies and protein daily

This is the framework for my usual meal at the end of the day.

Core

• 400g to 1k (depending on their density) of veggies easily acquired as frozen bags you can get really cheaply
• protein, either...
  • 300g to 400g of tofu
    • 13% protein at least, some packages have less (meaning more water) so don't buy those
  • 350 to 450g of ground beef
    • 14% to 20% protein, depending on fat content
    • prefer 25% to 35% fat
  • 2 to 3 cans of tuna
    • 25% protein (after removing water content)
    • get the ones with water as the ones with oil come with cheap vegetable oil that's pretty bad, or olive oil that's expensive.
      • drain the water and compensate with the olive oil
• a generous amount of olive oil
  • less if went with meat
• spices
  • sweet paprica
    • around 1 to 4 spoons
    • not the spicy one even if you like spicy food, add spice through other means, sweet paprica has very specific personality and spicy one has less of that
  • curry
    • 0.4 to 1 big spoons
    • get the big containers they will last you a while
    • if going with mae ploy, i find that the green and red are good but the yellow has less presence (but is still spicy)
    • usually has a lot of salt so put less salt the more curry you add

Addons

• onions
  • around 1 to 69 onions is best
  • fry them as long as you have patience for
  • the smaller you cut them the faster they caramelise but the less onion texture you have (a good tradeoff usually)
• carrots / sweet potatoes / even potatoes (although less tasty if added at the end)
  • cheap and easy to wash and cut so they are a great addition
  • can be added at the beginning and add sweetness to the dish
  • can be added at the end to add crunchy awesomeness to the dish
  • if you wash them well you don't need to peel them
• green apple
  • add at the very end to create an awesome contrast with the spicy/salty to the sweet/sour. Trust me, it works
• coconut cream
  • add a much welcomed creaminess and helps bind the dish together
  • I like to let it steam a bit of it's water content out to make it a tad more viscuos
  • at least 20% fat
  • you can get 250ml box per meal
• peanut butter
  • the natural one
  • one spoon is enough, usually, unless you want it to take over
• parsley
  • if you have the time, a head of parsley brings this dish to new levels
• garlic
• cinnamon
• mushrooms
  • can be added early to add their taste but lose their personality
  • can be added at the end to get their texture and mouth-feel

Pictures

Change my mind!