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<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 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> Caffeine in general is beneficial but go easy if it's also in food you serve.<ref>http://www.cspinet.org/new/cafchart.htm</ref>
Your approach might differ, but it is probably easiest to plan all the breakfasts first, then all the lunches, and so forth.
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.
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.Caffeine in general is beneficial but go easy if it's also in food you serve.<ref>http://www.cspinet.org/new/cafchart.htm</ref>
<b>5</b>. Do whatever you can to prepare meals or servings ahead of time.