进餐计划是您为健康饮食成功做好准备的最简单的事情之一。无论您一次计划几天，一周或更长时间取决于您。一个巨大的好处：您以平静，集中的方式立即做出所有饮食决策。当您知道土耳其炸玉米饼的食材在家等您时，避免停止披萨会更容易。
进餐计划基础知识：初学者的清洁进餐计划
六个简单的进餐计划技巧
1.您需要多少顿饭？
花一些片刻思考您未来一周的情况。快速清点每个人的计划，以大概了解您需要多少餐。样本清单可能是：每个人提供六种早餐，五顿家庭晚餐，一份儿童和特点晚餐，四个独奏午餐和一份早午餐。
2.您必须煮多少时间？
This is an important but often skipped element of effective meal planning. You can plan all you want, but if you don’t have time to execute it, you won’t benefit from it. With this in mind, expand that list with qualifiers such as three make-ahead family dinners, two family dinners in 45 minutes, etc. In short, you want to give yourself more information about what you’ll need to make — the more specific you get here, the easier it is to find dishes that fit the bill.
如果您的一周繁忙，请记下一张注意，以便快速，慢煮或制作饭菜可以急忙送达。We’re big fans of the cook once, eat twice approach (i.e. a big batch of chili over the weekend that can get served as-is, piled onto baked potatoes or other veggies or used as lunch later in the week; or roast a couple of chickens on Sunday to have for dinner along with plenty of lean protein for salads and sandwiches as the week progresses).
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3.选择和安排菜肴
Using the list you have, choose meals that fit the bill. Look to family favorites or peruse recipe sites for ideas. Consider the time of year, what’s in season and what everyone will feel like eating. When scheduling, take shelf-life into account (i.e. make any fish dish within a day or two of shopping, plan meals with shelf-stable and frozen ingredients for later in the week).
Pay attention to how many servings a recipe makes and the nutritional profiles of the dishes you schedule to make sure you meet your healthy eating goals.
考虑重叠成分浪费降到最低and cooking with a plan for leftovers to make the most of your food budget and time. If you want to eat better for less, shop seasonal produce and sales.
考虑创建主食谱列表。您知道为您和您的家人工作的餐点清单是加快进餐计划过程的最简单方法之一。每当您找到自己喜欢的新餐时，都会将其添加到主列表中。您可以将食谱存储在MyFit狗万买球网址nessPal食谱盒中，以将食物直接将其直接日历到食物日记中。这不仅可以帮助您实现自己的目标，而且还将使您无法在用餐时登录工作。
4. PUT IT ALL ON A CALENDAR
Whether you use a notecard, a printable template or go digital, it’s a good idea to keep a paper copy of your calendar in plain view. Hanging a copy on the fridge is a popular choice. Making your meal plan visible may hold you more accountable for executing the cooking. Plus, your family isn’t constantly asking, “What’s for dinner?” They can just refer to the board.
如果您更喜欢数字化，请在日历应用程序中为您的用餐计划创建一个子标准，并与家人或室友分享，以便每个人都知道该计划。
5.写杂货清单和商店
You might as well do this along with filling out the calendar. Don’t forget to jot down quantities for each ingredient and take a quick inventory of what you already have to avoid overbuying. Save time at the store by grouping your list as they appear in the store. For most grocery stores, that would mean:
- 生产
- 面包和谷物
- 香料和烘焙食品
- 油与调味品
- 饼干等
- Beverages
- 乳制品
- 肉和鸡蛋
6.开始准备和烹饪
切碎蔬菜，炉排奶酪，制作调味料或以其他方式准备您的计划。您甚至可以在塑料袋，parboil土豆和烤前蔬菜中测量香料。
进餐计划不仅使您处于忠于健康饮食目标的好处，还可以节省大量的时间，因为您可以在有时间的情况下准备批量和预制元素的类似成分。
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