Essentially I’m trying to figure out what meal/dish you could eat forever that wouldn’t require you to take supplements basically what is an item that provides everything that the body needs?
There is no single dish that will provide everything you need. Instead focus on cleaning up your diet by eating from a variety of healthy food groups.
For example, I try to eat cruciferous vegetables every day, since that category includes spinach, broccoli, cauliflower, kale, Brussels sprouts, chard, etc., there’s a lot a variety to change things up on a daily basis.
I’m going to consider this a purely theoretical exercise, but the following would get you pretty close to healthy - and definitely closer than most people are getting:
The science of gut health is clear: you need to eat 30 different plants a week. So your ideal meal would have to contain 30 plants. I guess you could make a smoothie.
And then for volume and calories. I guess you could go with oats for breakfast and lunch and beans for dinner. And if you’re going to go completely without supplements, eat fish 3 times a week.
Of course oats and beans are pretty boring bare, but then if you really want to eat the same thing everyday, boring isn’t what you’re afraid of.