Open main menu

Changes

MealPlanChecklist

8,829 bytes added, 16:13, 14 August 2017
m
→‎Web Links
{{#TwitterFBLike:right|small|like}}
 
[[Image:your-image-name.jpg|thumb|left|200px]]
= Meal Plan Checklist =
 
Share your favourite cruising recipes here: [[:{{TALKPAGENAME}}|Discussion/Comments]]
== Summary ==
Your content hereMeal 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.
== Introduction ==A [[#template]] is included.
Your content here.== Meal Planning ==
== SubHead Level 2 ==<b>1</b>. 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 <b>X</b> amount left, then it is time to re-stock the item to restore the stocking level. Use up the items based on the <i>First In First Out</i> (FIFO) principle to avoid stale-dating them.
Your content here[[File:HEPJan2015-1024x808.jpg|thumb|200px|left| [http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ Healthy Eating Plate]]]
<preb>2</b>. 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 [[:Category:CookingRecipes|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 [http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods low glycemic level] to avoid obesity.<ref>http://ajcn.nutrition.org/content/34/3/362.full.pdf+html</ref>Put References Inline
Use Your approach might differ, but it is probably easiest to plan all the tags <ref> breakfasts first, then all the lunches, and </ref> to put references inline in your text like this:so forth.
<refb>Refrigeration For Pleasureboats by Nigel Calder, International Marine3</Seven Seasb>. List the recipes and ingredients needed for each day. There are [[MealPlanChecklist#Web_Links|apps]] to do this but they require you to key in all of your recipes first. <i>Meh</refi>.
The wiki will collate them automatically in <b>4</b>. Do the References section belowweekly shopping for missing ingredients and staples to re-stock the provisions.
Make sure The grocery list should include vegetables; fruits; whole grains; healthy oils (olive oil, coconut oil, butter or even lard<ref>http://www.telegraph.co.uk/news/health/news/11981884/Cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts.html</ref>); and healthy proteins like nuts/seeds, beans, fish, and chicken, along with yogurt or milk.<ref>http://authoritynutrition.com/50-super-healthy-foods/</ref> Some especially healthy foods are: almonds, buckwheat, chia seeds, flax, hemp seeds,<ref>http://www.salon.com/2015/11/01/6_surprising_health_benefits_of_hemp_seeds_partner/</ref> oatmeal, peanuts, walnuts. [http://arstechnica.com/science/2015/11/coffee-drinking-linked-to-lower-mortality-risk-again/ Caffeine] in general is beneficial<ref>http://circ.ahajournals.org/content/early/2015/11/10/CIRCULATIONAHA.115.017341.abstract</ref> but go easy if it's also in food you delete this noteserve<ref>http://www.cspinet.org/new/cafchart.htm</preref>.
[[#top|Top]]<b>5</b>. Do whatever you can to prepare meals or servings ahead of time.
=== Subsubhead Level 3 ===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.
Your content hereAnother 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.{| class="wikitable"! Day !! Breakfast !! Coffee !! Lunch !! Tea !! Dinner !! Snack
|- | Monday || x||x || x|| x||x ||<b>6</b>. 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.
[[#top|-|Tuesday || x||x || x|| x||x ||Top]]
|- |Wednesday || x||x || x|| x||x ||== Planning Template ==
|- |Thursday || x||x || x|| x||x ||Below is an example of how you might manage planning.
<div id="template"><i>Download template:</i> [[Media:MealPlanTemplate.docx|- |Friday || x||x || x|| x||x Microsoft Office docx]] |[[Media:MealPlanTemplate.odt|Libre/Open Office odt]]</div>
|- <table border="1" width="80%>|<tr> <th>Meal </th> <th>Monday </th> <th>Tuesday </th> <th>Wednesday </th> <th>Thursday </th> <th>Friday </th> <th>Saturday || </th> <th>Sunday</th></tr><tr><th colspan="8" align="left">Breakfast</th></tr> <tr><td><i>Fluid</i></td> <td>fresh squeezed orange</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Fruit</i></td> <td>blueberries</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Vegetable</i></td> <td align="center">x</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Grain</i></td> <td>[[Porridge-1Recipe||porridge]]</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Protein</i></td> <td>almonds, walnuts, chia</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><th colspan="8" align="left">Morning Coffee</th></tr> <tr><td><i>Fluid</i></td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> </tr> <tr><td><i>Fruit</i></td> <td>banana</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Vegetable</i></td> <td align="center">x || </td> <td align="center">x|| </td> <td align="center">x||</td> <td align="center">x </td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td></tr><tr><td><i>Grain</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Protein</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><th colspan="8" align="left">Lunch</th></tr> <tr><td><i>Fluid</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Fruit</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Vegetable</i></td> <td>raw baby carrots</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Grain</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><td><i>Protein</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <th colspan="8" align="left">Afternoon Tea</th></tr> <tr> <td><i>Fluid</i></td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td> <td>Coffee, tea, juice</td></tr><tr> <td><i>Fruit</i></td> <td>apple</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Vegetable</i></td> <td align="center">x</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Grain</i></td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td></tr><tr> <td><i>Protein</i></td> <td>peanuts</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td></tr><tr> <th colspan="8" align="left">Dinner</th></tr> <tr> <td><i>Fluid</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Fruit</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Vegetable</i></td> <td>broccoli, mushrooms</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Grain</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Protein</i></td> <td>fish</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <th colspan="8" align="left">Bedtime</th></tr> <tr> <td><i>Fluid</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Fruit</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Vegetable</i></td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td> <td align="center">x</td></tr><tr> <td><i>Grain</i></td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td> <td>Biscuits</td></tr><tr> <td><i>Protein</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <th colspan="8" align="left">Snacks</th></tr> <tr> <td><i>Fluid</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Fruit</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Vegetable</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Grain</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <td><i>Protein</i></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <th>Recipes</th> <td>[[Porridge-1Recipe|| Perfect Porridge]]</td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr> <th>Ingredients</th> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr><tr><th>Shopping</th> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td> <td></td></tr></table>
|-
|Sunday || x||x || x|| x||x ||
|-
|Recipes || x||x || x|| x||x ||
 
|-
|Supplies || x||x || x|| x||x ||
 
|}
[[#top|Top]]
[https://itunes.apple.com/us/app/menu-planner/id304945491?mt=8 iOs Meal Planner]
 
[http://fitnessgoals.com/guide/ultimate-guide-fitness/ Ultimate Guide to Fitness]
[[#top|Top]]
[[Category:OperationsChecklists]]
 
[[Category:CookingRecipes]]
[[Category:CookingOperations]]