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Share your favourite cruising recipes here: [[:{{TALKPAGENAME}}|Discussion/Comments]]

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>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>.

<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>