The Dinner Four-mula

Universal Meal Frameworks

I have always found traditional recipes a bit stressful. They often feel like rigid scripts that demand very specific ingredients ("1 tsp of fresh tarragon"), and if you don't have that specific item, it feels like you can't make the dish. If you aren't confident with substitutes, you panic, close the cookbook, and order takeout.

I've moved away from cooking with strict recipes. Now, I cook with Frameworks.

Think of a framework as a flexible blueprint. It allows you to swap out ingredients based on what you have in the fridge without ruining the meal. When I look at a fridge full of random groceries, I don't see "nothing to eat"—I see possibilities waiting to be slotted into a plan.

Here are the 4 Universal Meal Frameworks I use to cook 90% of my meals.

Framework 1: The "Skillet Smash"

(The Keto Answer to Stir-Fries and Pasta)

This is my solution for busy nights. It is fast, uses high heat, and relies on a "vegetable vehicle" to mimic the texture of noodles and soak up the flavored fats.

• The Formula: Fatty Mince/Diced Meat + Fibrous Shredded Veg + High-Flavor Fat.

• How It Works: You need a vegetable base that acts like a noodle. My favorites are cabbage (sliced thin like angel hair) or zucchini noodles ("Zoodles"). I also use products like NuPasta, which are noodles made from konjac root.

• My Go-To Version: "The Egg Roll in a Bowl." Ground pork + Shredded Cabbage + Ginger/Garlic + Sesame Oil. It takes 10 minutes, costs pennies, and tastes just like the inside of a dumpling.

Framework 2: The "Simmer Pot"

(The Keto Answer to Stews and Curries)

This is the ultimate comfort food framework. It uses liquid fat—like coconut milk or broth enriched with butter—to create a velvety sauce. It is incredibly forgiving and perfect for cheaper, tougher cuts of meat that need time to soften

• The Formula: Seared Protein + Low-Carb Veg + Enriched Broth/Cream Base.

• How It Works: Since we don't use flour to thicken sauces on keto, we rely on reduction or "clean" thickeners like a tablespoon of tomato paste or cream cheese.

• My Go-To Version: "The Golden Curry." Chicken Thighs + Cauliflower Florets + Coconut Milk + Turmeric. It’s warm, anti-inflammatory gold.

Framework 3: The "Power Bowl"

(The Keto Answer to Grain or Salad Bowls)

The goal here is volume. This is for the days when I am hungry and want to see a mountain of food. Instead of a rice or grain base, we use a dense bed of leafy greens.

• The Formula: Green Bed + Hot/Cold Protein + High-Fat Dressing + The "Crunch".

• How It Works: Do not skip the "Crunch." Texture fatigue is real on a low-carb diet. I love using pumpkin seeds, walnuts, or pecans to add variety.

• My Go-To Version: "The Cobb." Spinach Base + Chicken/Bacon/Egg + Avocado + Blue Cheese Dressing. It hits every nutritional requirement I have in one bowl.

Framework 4: The "Tray Bake"

(The Keto Answer to Casseroles and Roasts)

This is the "Lowest Effort" framework for days when my energy is low. You rely on the oven to caramelize the vegetables and crisp the meat, so you don't have to stand over the stove.

• The Formula: Protein (Skin-on) + Cruciferous Veg + Animal Fat Coating.

• How It Works: You need a fat that stands up to high heat. I brush everything in melted Ghee, Tallow, or Bacon Grease.

• My Go-To Version: "The Sunday Tray." Chicken Legs (Skin on) + Radishes (which roast amazingly well, just like potatoes) + Rosemary + Tallow.

The "Flavor Keys" (Global Profiles)

The beauty of a framework is that the underlying method stays the same, but the flavor profile changes based on your spices. You can take the exact same ingredients and send them around the world just by changing the jar you reach for:

• Mexican Profile: Cumin, Chili Powder, Cilantro, Lime.

• "Asian Profile": Ginger, Tamari (or other Soy Sauce alternative), Sesame Oil.

• Italian Profile: Oregano, Basil, Garlic, Parmesan.

The Takeaway

Stop looking for recipes and start looking for patterns. Once you understand the basic physics of the Skillet Smash or the Simmer Pot, you are never lost in the kitchen. You can cook with confidence, use what you have, and make something delicious every single time.

Dinner is served.