Changes

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.

<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 itemto restore the stocking level. Use up the items based on the <i>First In First Out</i> (FIFO) principleto avoid stale-dating them.

<b>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>

<b>3</b>. 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</i>.

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 serve<ref>http://www.cspinet.org/new/cafchart.htm</ref>.

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 salad or simple starches like low-fat corn bread, brown rice, homemade fries or even baked chipsdish.

<td>fresh squeezed orange</td>

<td>blueberries</td>

<tdalign="center">x</td>

<td>[[Porridge-1Recipe|porridge]]</td>

<td>almonds, walnuts, chia</td>

<td>banana</td>

<td>raw baby carrots</td>

<td>apple</td>

<tdalign="center">x</td>

<td align="center">xpeanuts</td>

<td>broccoli, mushrooms</td>

<td>fish</td>

<td>[[Porridge-1Recipe|Perfect Porridge]]</td>