The following template and the guidelines that form the basis of it have helped me a great deal. I hope you find the resources similarly worthwhile:
A Day In The Life
- Jeff Novick, MS, RD
(https://www.drmcdougall.com/forums/viewtopic.php?f=22&t=43281#p445707 )
"Some comments.
1) This is a lot of food so you do not have to worry about being hungry or a restrictive eating plan.
2) If you prefer, you could eat this in more or less meals per day.
3) While the nutrition is over 100%, remember, we really only have to average about 70% or more of the RDA/DRI's and not beat 100% every day as the RDA/DRI's have built in buffers.
4) In addition, while the above meals plan exceeds all the RDA/DRI's, remember, as we have discussed here in several threads, some of the RDA/DRI's are high (calcium) and we really can get by safely on less.
5) As there are no RDA/DRI's for phyto-chemicals, I can not rate them.
6) In regard to SOS [added sodium, oil, and sugar], the above diet is SOS free. However, if someone wanted, they could add about 1/3 tsp salt, which would still keep total sodium under 1500 mg, up to 2 Tbsp of sugar, which would keep sugar under 5% but add 100 calories (50 cal/tbsp).
7) If one wanted, they could also add in another tbsp of flax or chia seeds (37 calories) or 1/2 ounce of walnuts (93 calories) or 1/4 avocado (80 calories), but not all of them, and still have an excellent diet. However, as you can see, it is not necessary.
8 ) As explained in the discussion on my SNAP meals, the above recipes take no more than 10 minutes, have 5 or less ingredients, are based on foods one can get anywhere, involve virtually no prep, clean up or waste and can be done for under $5/day per person.
9) This is only an example and as you can see by how nutrient rich it is, one could easily eat much less food and still have a superior diet. Also, on most diets, one of the major complaints is that there is not enough food to eat and people feel hungry and do not feel satiated. They are also often told to limit the amount of food in regard to the number of meals and/or snacks. Just think, now the problem is, there is so much food to eat. That is a problem we can all live with, and live very well with. "