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How to build a great savory meal.
How to build a great savory meal.

A step-by-step formula to create satisfying meals.

Haya Al Khatib avatar
Written by Haya Al Khatib
Updated over 2 years ago

We've created a formula to help you build savory meals. The quantities listed are just suggestions to help guide you. You are welcome to find your own proportions using the ZOE app.

Selection of vegetables scoring over 75 including carrot, cauliflower, broccoli and bell pepper.

1. Select some vegetables

Fresh or frozen are both fine.
Quantity: As desired

Mixed beans and legumes scoring over 75 including black beans, chickpeas and lentils.

2. Add beans or legumes

Dried or tinned are both fine.

Quantity: As desired

Salmon as an example of a protein scoring over 50.

3. Add protein

e.g. Fish, tempeh, or chicken
Quantity: About 3 Oz

Olive oil - an example of a 75+ scoring fat.

4. Add fat

e.g. Olive oil

Quantity: 1-2 Tbsp

Sweet potato - an example of a starch

5. Add starch

e.g. Amaranth, brown rice, buckwheat, millet, potato, sweet potato, quinoa, whole-wheat bread, whole-wheat crackers, or whole-wheat pasta

Quantity: About 1 cup cooked

Garlic, various spices, and various herbs. All scoring 75+.

6. Add flavor boosters

e.g. Garlic, chilli, herbs, hot sauce, vinegar, lemon or lime juice, and spices.

Quantity: As desired (these ingredients are usually used in small quantities which won’t have an impact on your score).

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