① This Week's Rules (start here)
② Daily Schedule (write the day you g...
③ Family Dislikes
④ Food at Home
⑤ What We Want This Week
⑦ Sorting Ideas (effort x food at home)
Low effort x to buy
Low effort x at home
High effort x to buy
High effort x at home
⑧ Low-Effort Limit (write before sort...
⑨ Day x Meal (put mains from the top ...
⑩ Dishes That Share Ingredients (link...
⑪ Shopping List (write from the ingre...
⑫ What to Batch Cook
⑬ When and Who
⑭ Storage and Finish-By Day
⑮ For Next Week (dishes to keep, chan...
Weekly Meal Plan ...
How to use (4 pag...
Planned meals & w...
Rules & owners
Busy days & dislikes
Food at home & reuse
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Note this week's ...
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Days to plan e.g. Mon-Sun dinners, 7 days (eating out on Friday) This week's aim e.g. Mains ready in 20 minutes on weekdays Shopping day e.g. Big shop Saturday morning, top up Wednesday Mon
Tue
Wed
Thu
Fri
Sat
Sun
Home at
e.g. 8:30 p.m. e.g. 7 p.m. e.g. 9 p.m. e.g. 7 p.m. e.g. 8 p.m. e.g. At home e.g. At home Cooking?
e.g. Cook e.g. Cook e.g. Cook e.g. Cook e.g. Eat out e.g. Cook e.g. Cook Who cooks
e.g. Me e.g. Partner e.g. Me e.g. Partner e.g. No one e.g. Both e.g. Both e.g. Our child dislikes fish bones e.g. My partner loves spicy food e.g. I dislike eggplant Always write what no one can eat e.g. Frozen chicken thighs, 300 g e.g. 6 eggs and 1 can of mackerel e.g. 3 potatoes Check the fridge, freezer and shelves e.g. Grilled salmon e.g. Hamburger steaks e.g. Chicken and egg bowl One dish per person ⑥ Main Dish Ideas...
Meat e.g. Fried chicken thighs (food in ④) e.g. Ginger pork e.g. Hamburger steaks (from ⑤) Fish e.g. Grilled salmon (from ⑤) e.g. Canned mackerel stew (uses the can) e.g. Cod in foil Eggs & Tofu e.g. Chicken and egg bowl (uses eggs in ④) e.g. Mapo tofu e.g. Chive omelet 縦軸: Effort (top =...
Fits weekdays. Add the ingredients to the page 4 shopping list. e.g. Ginger pork, grilled salm on, cod in foil Place these on busy days first. No shopping needed. e.g. Chicken and egg bowl, canned mackerel stew Cook on the weekend or skip this week. e.g. Hamburger steaks Cook on the weekend, or batch cook for weekdays. e.g. Fried chicken thighs What counts as low effort e.g. Ready in 15 minutes, one pan only Ideas to skip this week e.g. Mapo tofu (only my partner likes spicy food) Ideas to place on weekdays e.g. Pick 3 from the top 2 zones of ⑦ (Wed batch cooking, Fri ea ting out) 3/4
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Main
Side or soup
Ingredients
Mon
e.g. Ginger pork e.g. Quick-pickled cabbage e.g. Pork, cabbage Tue
e.g. Grilled salmon e.g. Tofu miso soup e.g. Salmon, tofu Wed (latest)
e.g. Batch-cooked meat and potato stew e.g. Boiled eggs e.g. Batch cooking, eggs Thu
e.g. Chicken and egg bowl e.g. Cabbage miso soup e.g. Chicken, eggs, cabbage Fri
e.g. Eat out (no cooking) e.g. None e.g. None Sat
e.g. Hamburger steaks e.g. Carrot salad e.g. Ground meat, carrots Sun
e.g. Canned mackerel stew e.g. Potato and carrot miso soup e.g. Canned mackerel, potatoes, carrots How to link Connect cells with the same ingredient in ⑨ using connector line s e.g. Cabbage: Mon → Thu Ingredients to reuse e.g. 1 head of cabbage: Mon pickles, Thu miso soup e.g. 6 eggs (already in ④): Wed, Thu Likely leftovers e.g. Half a carrot left over, add it to Sunday's miso soup Item and amount
Day used
Store
Who buys
Meat & fish
e.g. Pork 300 g, 2 salmon fillets, ground meat 200 g e.g. Mon, Tue, Sat e.g. Supermarket by the station e.g. Me Vegetables
e.g. 1 head of cabbage, 3 carrots e.g. Mon, Thu, Sat, Sun e.g. Supermarket by the station e.g. Partner Eggs & tofu
e.g. 1 block of tofu (eggs are in ④) e.g. Tue e.g. Nearby convenience store e.g. Me Seasonings etc.
e.g. Mirin (running low) e.g. Sun e.g. Online grocery e.g. Partner e.g. Meat and potato stew (Wed main) e.g. 4 boiled eggs e.g. Quick-pickled cabbage e.g. Sunday before, 4 p.m. for 1 hour e.g. Meat and potato stew: partner Owner: ____ / When: __/__ e.g. Stew keeps up to 3 days in the fridge e.g. Keep boiled eggs unpeeled in the fridge and eat by Wednes day Write the cooking date on the container Dishes to keep e.g. Grilled salmon (ready in 10 minutes) Dishes to change e.g. Hamburger steaks took too much effort, so batch cook them n ext week Next shopping day e.g. Saturday morning / Owner: ____ Next week, select this area and copy and paste it all at once → 2/4
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