It does not make sense to try to get all your nutrients from a single meal. A healthy diet plan (great for the heart, longevity, weight, etc.) is the Mediterranean diet. It is really not possible to simplify it to the extent you are requesting. Some of the principles involved include: —Getting your fats from monosaturated sources, such as olive oil. —Eating smaller portions of meat than the American diet. —Eating lots of fresh vegetables and fruits. —Avoiding processed foods. —Eating more fish, seafood, and poultry than red meat.