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I got idea from Sheldon Cooper and think it will be great to not waste my time on thinking about what I'll eat today. Apart from time it could save money, because I could buy right amounts of ingredients on weekend, and prepare meals during the week.

But there are to much things to consider. For example how much carbohydrates, fats and proteins do I need? And apart from that, I need vitamins, iodine, phosphorus and a lot of other stuff to stay health and productive.

Also, I want those meals to be simple to make, because I am not very skilled cook.

Nowadays I eating without any system, just trying to eat more healthy food (I was diagnosed with hepatitis), for example:

  • microwave backed potatoes (just wash potatoes and put them in oven till ready)
  • laminaria salad (They sell it already prepared)
  • pasta (most often with ketchup because I don't know how to make healthier sauces)
  • fermented milk
  • bread with honey and tea (I am trying to give up tea, as I did with coffee)
  • buckwheat with milk
  • bananas, apples, raw white cauliflower
  • tomato-cucumber salad

And something like that...

But I want to put all that in some weekly schedule and may be learn some new simple recipes. Are there any guides on how to do such thing? Do you know somebody who managed to implement this?

share|improve this question
Might be a better question for Nutrition SE, but the part about scheduling is on topic. The "how much do I need" part alone will solicit long debates. – Muz Feb 28 '14 at 17:43
I agree, better suited for Basic cooking classes at your local community college will help, too. – Dennis S. Mar 3 '14 at 19:38
Yes, may be, but nutrition SE not exists yet, and my problem is not about how to cook something tasty, but about how to save time and money on nutrition and not loose in energy and health in the same time. – Bunyk Mar 5 '14 at 9:49
There is one small thing, I guess I'll start from - "eat the same breakfast every day". It will be helpful to include that into morning routine I'm also trying to build and streamline. Just need some dish for begginning. May be an oatmeal for example. – Bunyk Mar 31 '14 at 9:39

I did a food schedule once but it wasn't practical. You end up buying exactly the right amount of food for a week. Then someone buys you lunches. Or you end up doing overtime and not cooking dinner. Or you end up not at home because of a family emergency or whatever and the food goes bad. Or maybe you end up eating too much chicken that week and don't feel like cooking chicken. Or someone in the household might eat up you were putting aside.

The human body has its own control system. If you're low on carbs, your body will crave carbs. If you need more vitamins and minerals, your body will crave it. Sometimes the craving might be off - like your body might be the type to crave more fats or carbs than needed. But most of the time it comes close, and you can live healthily just eating what you want. Just be careful of junk food (especially side dishes/combos) and forcing yourself to finish what's on your plate.

But if you want to schedule, what works for me is cooking similar things every day. Most of my diet is steak, grilled chicken, and eggs. I've learned to get those ingredients for cheap and cook them very well because I repeat the same thing every day. If you choose the right meal, it's likely you won't get sick of it.

You can probably do something like lasagna almost daily - just swap the insides with meat or spinach. Eggs make for a great breakfast, and if you practice it daily, you can make the equivalent of those used in fine dining. Porridge and stew are fast to cook, nearly foolproof, and easy and stable.

Find something you can swap in and out, preferably something that doesn't require ingredients that expire quickly. Go for rough estimates, e.g. plan to have "meat and veggies" for a specific day instead of "fried chicken with coleslaw". That way, you can easily swap your "meat and veggies" for different food based on what you have.

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+1 for those amazing delicious scrambled eggs. – NeuroFuzzy Apr 2 '14 at 4:22

According to the United States Department of Agriculture, a 23-year-old male should get:

  • 130g/day of carbohydrates
  • 38g/day of fiber
  • 20g - 35g per day of fat
  • 56g of protein

Source - look at the Macronutrients table. This same page has tables for vitamins and minerals as well.

As for cooking - just Google "cooking simple meals" and you'll get more results than you'll ever need.

share|improve this answer
It's much more complicated than that. A lot of people recommend minimal carbohydrates, and the type of carbs you get matter a lot. I do 20g protein/meal. – Muz Feb 28 '14 at 17:36

Soylent or, given low availability of the first mentioned, DIY Soylent.

This stuff you can eat every day and be very healthy with. If you feel the need for solid food, order pizza once a week. It saves a lot of time and may eventually save money as well.

Ready to get into shape as a side effect?

share|improve this answer
Now there is European analogue, may be I'll try those. – Bunyk Mar 27 '15 at 12:02

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