Most of my meals are just “sauces” made in the Magic Bullet and dumped over pasta and veggies. But the standard rule for my kids is heavy carb breakfast with fruit, and lunch and dinner are 50% veggies and fruit 25% carbs and 25% protein. The best way to get to that 50% veggies is by making random sauces and dumping it over things they already like. And smoothies of course.
For future reference