Hi lucidguppy,
"I have felt really excited and comforted that just potatoes and salad (and/ or soup/fruit) could meet most nutritional requirements..." words I live by!
Don't know if this will help, as it isn't exactly a menu. But early on in my McDougall adventure (10 year anniversary coming up) I realized that meal plans and following recipes were not for me. That approach didn't suit my personality or available time.
What did suit was what I call :
Potatoes and Whatever.I remembered Dr. McDougall's statement that you could get full nutrition just eating broccoli and sweet potatoes if you were so inclined. He wasn't saying you have to do that, just that it's one approach. Aha! I could definitely do that!
I stick to a few starches that I like and then add
whatever. This keeps it simple and saves time.
So for me, it's often potatoes and...
whatever.
Today I had potato, corn, bean and kale soup for lunch. No recipe, just threw some ingredients in my Instant Pot, with some herbs and spices and water. Dinner will be baked sweet potato and
whatever frozen vegetables I feel like eating tonight. A piece of fruit for dessert.
Some times the starch is a whole grain, squash or beans but it's the same principle. Keep a supply of your favorite starch always available, add fresh, frozen or canned vegetables for color and flavor, according to your mood or whim . Season it how ever you like. If you like fruit, eat some. If not, don't worry about it.( If you like using recipes, and enjoy cooking that way, this might be more a fall-back emergency method than something you do all the time),
I've been eating this way for years, and don't gain weight or get bored. YMMV, of course.
For me Potatoes and Whatever is Forever
!
P.S. Yes I do eat breakfast, usually oats or other whole grain with fruit and some pumpkin seeds,
but sometimes it's..potatoes.