MealPlanChecklist

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Meal Plan Checklist

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Summary

Meal planning is best done every two weeks, assuming you can dock and shop once a week. For longer periods you will have to plan correspondingly. Prepare meals or servings in advance as much as possible. Every day should have fruit, vegetable, whole grain and protein choices.

AAmpere (amp), SI unit of electrical current #template is included.

Meal Planning

1. The first step every week is to check the supplies of staples and similar provisions, to see if they need topping up. The best way to manage this is to have a stocking level and a re-stock threshold for each item. This means that when you have used some, and you only have X amount left, then it is time to re-stock the item to restore the stocking level. Use up the items based on the First In First Out (FIFOFirst in first out) principle to avoid stale-dating them.

Healthy Eating Plate

2. Next, for the coming two-week period plan the meals for each day. This will depend on the supplies and perishables you have available, the recipes on hand that fit your skill level, and making healthy choices based on a food guide. Every day should have fruit, vegetable, whole grain and protein choices with a low glycemic level to avoid obesity.

Your approach might differ, but it is probably easiest to plan all the breakfasts first, then all the lunches, and so forth.

3. List the recipes and ingredients needed for each day. There are apps to do this but they require you to key in all of your recipes first. Meh.

4. Do the weekly shopping for missing ingredients and staples to re-stock the provisions.

The grocery list should include vegetables; fruits; whole grains; healthy oils (olive oil, coconut oil, butter or even lard); and healthy proteins like nuts/seeds, beans, fish, and chicken, along with yogurt or milk. Some especially healthy foods are: almonds, buckwheat, chia seeds, flax, hemp seeds, oatmeal, peanuts, walnuts. Caffeine in general is beneficial but go easy if it'sSecond also in food you serve.

5. Do whatever you can to prepare meals or servings ahead of time.

Soup, chillies and stews are easy to cook in large quantities. You can easily double or triple recipes. They keep well for several months in the freezer in serving-size, microwave containers. Many are complete meals in themselves. Others pair up nicely with a side dish.

Another idea is to have a container for each day of the week in which you can pre-assemble the dry items needed for a day.

6. Every afternoon or evening, prepare for the next day's meals. Put anything that needs to thaw in the fridge. Make sure the necessary pots, pans, and dishes are clean and ready. Check the recipes and the container of dry foods for the day.

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Planning Template

Below is an example of how you might manage planning.

Download template: Microsoft Office docx | Libre/Open Office odt

Meal	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast
Fluid	fresh squeezed orange
Fruit	blueberries
Vegetable	x
Grain	porridge
Protein	almonds, walnuts, chia
Morning Coffee
Fluid	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice
Fruit	banana
Vegetable	x	x	x	x	x	x	x
Grain
Protein
Lunch
Fluid
Fruit
Vegetable	raw baby carrots
Grain
Protein
Afternoon Tea
Fluid	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice	Coffee, tea, juice
Fruit	apple
Vegetable	x
Grain	Biscuits	Biscuits	Biscuits	Biscuits	Biscuits	Biscuits	Biscuits
Protein	peanuts	x	x	x	x	x	x
Dinner
Fluid
Fruit
Vegetable	broccoli, mushrooms
Grain
Protein	fish
Bedtime
Fluid
Fruit
Vegetable	x	x	x	x	x	x	x
Grain	Biscuits	Biscuits	Biscuits	Biscuits	Biscuits	Biscuits	Biscuits
Protein
Snacks
Fluid
Fruit
Vegetable
Grain
Protein
Recipes	Perfect Porridge
Ingredients
Shopping

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Web Links

Healthy Eating Plate

Android Food Planner

iOs Meal Planner

Ultimate Guide to Fitness

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References

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