30,000-39,999 SparkPoints 37,976

My Weekly Menu Planning with Pictures

Tuesday, September 03, 2013

I have a routine in place to handle my meals. It's like having Jenny Craigs' meals delivered to your house, but in my case, is a lot of elbow grease to get the meals ready.

On Fridays, I plan my weekly menu in advance.
On Sundays, I do my weekly shopping.
On Mondays, and Tuesdays, I do the cooking for the week.
On Tuesdays, I transfer the menu that I loaded in the previous month, to check that the menu is in my range of calories, to the right dates.
On Wednesdays, I start eating the meals planned, tracked, and cooked.

My weekly plan starts with filling out a template.
I have some leftovers that I want to use:
Quinoa meatloaf muffins - 3 servings
Miso soup - 1 serving
Cottage cheese
Raw flounder - 3 servings
1 can of green beans
1 can pinneapple

I always have a green smoothie for breakfast.

This is the first step to fill out the template with the leftovers and green smoothie.

Then, I browse my SP recipe collection to finish filling out the menu.

Once I have the menu, I load the meals in the nutrition tracker, in the previous month, after removing the information that was there.

In this case, the menu for the day is in the range of calories, so I don't have to make adjustments. If the menu for the day was under or over, I could add, subtract, duplicate the servings, cut in half, etc.

Whatever change that I make in the tracker, I also reflect it in the menu, because is the latter that I will be using during cooking or when eating my meals. Otherwise, I won't know if I altered the calorie consumption.

I do the same for each day of the menu.


One of the great advantages of planning and cooking in advance is that I can scrambled the pieces around, as I want to. Because each day is around the 1,200 calories, whatever combination I want to have will be fine. At the end of the week, I will be averaging the 1.200 calories.

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