My Balanced Diet - Week 34 -
This is an example mind map of a weekly diet planner. It includes a grocery list as well as a detailed meal plan for the entire week. A map like this can help you plan your diet in advance, lose weight and save money.
1. Description
1.1. I use this map to plan in advance what I will eat the following week
1.2. This way I know exactly what to buy at the grocery store at the beginning of the week
1.3. It helps me keep a balanced diet and I'm less likely to throw away surplus goods, because I know the quantities I need up front
2. Grocery list
2.1. Market
2.1.1. Fruits
2.1.1.1. Cantaloupe melon
2.1.1.2. Pineapple
2.1.1.3. Oranges
2.1.1.4. Carrots
2.1.1.5. Grupefruit
2.1.1.6. Apples
2.1.1.7. Apricots
2.1.1.8. Plums
2.1.1.9. Leak
2.1.1.10. Strawberries
2.1.1.11. Bananas
2.1.1.12. Mango
2.1.1.13. Avocado
2.1.1.14. Tomatos
2.1.1.15. Strawberries
2.1.1.16. Figs
2.1.1.17. Cherries
2.1.2. Vegetables
2.1.2.1. Green Salad
2.1.2.2. Cucumber
2.1.2.3. Kale
2.1.2.4. Squash
2.1.2.5. Winter greens
2.1.2.6. Black beans
2.1.2.7. Rhubarb
2.1.3. Meat and fish
2.1.3.1. Shrimp
2.1.3.2. Sirloin steak
2.1.3.3. Scallops
2.2. Grocery store
2.2.1. Oatmeal
2.2.2. Chedar
2.2.3. Rice
2.2.4. Chocolate
2.2.5. Tofu
2.2.6. Penne
2.2.7. Eggs
2.2.8. Cereal
2.2.9. Skim milk
2.2.10. Goat cheese
2.2.11. Tempeh
2.2.12. Peppercorn
2.2.13. Toast
2.2.14. Crisp bread
2.2.15. Brown bread
2.2.16. Yogurt
3. Meal plan
3.1. Monday
3.1.1. Breakfast
3.1.1.1. Cheerios cereal with skim milk
3.1.1.2. 1 Orange
3.1.2. Snack
3.1.2.1. Cantaloupe Melon
3.1.3. Lunch
3.1.3.1. Fresh Pineapple
3.1.3.2. Turkey & Lettuce Wraps
3.1.4. Snack
3.1.4.1. Carrot sticks with cottage cheese
3.1.5. Dinner
3.1.5.1. London broil with cherry-balsamic sauce
3.1.5.2. Brown rice
3.1.5.3. Mixed salad
3.2. Tuesday
3.2.1. Breakfast
3.2.1.1. Scrambled eggs
3.2.1.2. 1/2 Grapefruit
3.2.1.3. Toasted brown bread
3.2.2. Snack
3.2.2.1. 1 Apple
3.2.3. Lunch
3.2.3.1. Shrimp cobb salad
3.2.3.2. Apricot
3.2.4. Snack
3.2.4.1. Vanilla yogurt
3.2.5. Dinner
3.2.5.1. Steamed potatoes
3.2.5.2. Steamed leak
3.2.5.3. Pork Loin
3.2.5.4. Strawberries
3.3. Wednesday
3.3.1. Breakfast
3.3.1.1. Slices of cucumber and tomatoes
3.3.1.2. Crisp bread with fresh cheese
3.3.2. Snack
3.3.2.1. Grapes
3.3.3. Lunch
3.3.3.1. Black Bean Croquettes with Fresh Salsa
3.3.4. Snack
3.3.4.1. Lemon yogurt
3.3.5. Dinner
3.3.5.1. Grilled Sirloin with a Coffee Bean-Peppercorn Crust
3.3.5.2. Green salad
3.4. Thursday
3.4.1. Breakfast
3.4.1.1. Cereal with skim milk
3.4.1.2. Strawberries
3.4.2. Snack
3.4.2.1. 1 Pear
3.4.3. Lunch
3.4.3.1. Sesame-Honey Tempeh & Quinoa Bowl
3.4.3.2. Mixed salad
3.4.4. Snack
3.4.4.1. Watermelon
3.4.5. Dinner
3.4.5.1. Curry Scallops & Cilantro Rice
3.4.5.2. Avocado salad
3.5. Friday
3.5.1. Breakfast
3.5.1.1. Honey- and goat cheese-filled fig muffins
3.5.1.2. Fresh orange juice
3.5.2. Snack
3.5.2.1. Citrus berry smoothie
3.5.3. Lunch
3.5.3.1. Rice, Cheddar & Spinach Pie
3.5.3.2. Carrot juice
3.5.3.3. Mixed salad
3.5.4. Snack
3.5.4.1. Double chocolate brownies
3.5.5. Dinner
3.5.5.1. Bean Burgers with Spicy Guacamole
3.6. Saturday
3.6.1. Breakfast
3.6.1.1. Oatmeal-Rhubarb Porridge
3.6.2. Snack
3.6.2.1. 1 Banana
3.6.3. Lunch
3.6.3.1. Delicata squash & tofu curry
3.6.3.2. Strawberries
3.6.4. Snack
3.6.4.1. Plum
3.6.5. Dinner
3.6.5.1. Penne with braised squash and greens
3.7. Sunday
3.7.1. Breakfast
3.7.1.1. Scrambled eggs
3.7.1.2. 1 Tomato
3.7.1.3. Toast
3.7.2. Snack
3.7.2.1. 1 Apple
3.7.3. Lunch
3.7.3.1. Indian-spiced kale & chickpeas
3.7.3.2. Half a mango
3.7.4. Snack
3.7.4.1. Cherry tart
3.7.5. Dinner
3.7.5.1. Bold winter greens salad