Build your meal around protein, add vegetables, and treat starches and sauces as optional. Most menus have grilled chicken, fish, or eggs—start there. You’re not ordering from the menu; you’re building from it.
This companion explores the restaurant problem (financial incentives that conflict with health), the construction method (protein → vegetables → optional starches → sauce management), practical scripts for requests, and what to do when a menu is truly hostile. (4 min read)