Chronic, low-grade inflammation is behind almost every modern condition your doctor scratches their head at, and yet most conversations about food and inflammation stop at a list. Eat more blueberries. Avoid seed oils. Great. Now what? A list does not tell you how to build a meal. It does not tell you what comes first, what proportion, or how to make it automatic enough that you actually do it on a Tuesday night when you're tired. That's the gap I want to close here. This is a plate-building protocol, in order, so you walk away with a framework you can repeat three times a day, not just inspiration that fades by Wednesday.