The Original Not-So-Simple Planning Formula

** WARNING: This formula contains algebra references. If you’re not into math, best to stick to the Simple Algebra-Free Planning Formula and skip this page!**

Before we get into the ‘numbers’.. here are my definitions of a ‘serve’ of veg or protein. This will vary for person to person so be prepared to adjust according to what works for you and your family. Take these as a starting point to guide you, although if you’re feeding a lumberjack or my not-so-little brother, I’d double my quantities …

What is a serve of protein or ‘main event’?

I usually work on the following for 1 serve:
:: 200-250g (7-9oz) meat, fish, poultry etc
:: 200-250g (7-9oz) tofu, setian etc
:: 2-3 eggs
:: 125-150g (4-5oz) cooked lentils, beans, chickpeas, quinoa etc (about 1/2-3/4 can)
:: 75-100g (3-4oz) dry pasta / noodles

What is a serve of veg?

I like to think of this in terms of ‘handfuls’ or ‘bunches’.
Some examples of 1 serve veg:
:: 1 large handful washed salad leaves
:: 1 handful shelled peas
:: 1 handful snow peas or sugar snaps
:: 1/2 head broccoli
:: 1/2 bunch asparagus
:: 1/4 head of cauliflower
:: 1/2 bunch beetroot
:: 1 medium potato
:: 1 medium zucchini (courgette)
:: 1 medium carrot or 1/2 bunch baby carrots
:: 1 medium eggplant (aubergine)
:: 1/8 whole cabbage
:: 1 baby fennel or 1/2 large fennel
:: 1/2 bunch leafy herbs such as parsley, basil or mint.

The Algebra-free FORMULA

if…
Number of dinners = ‘z’
Number of people = ‘y’

then..
Number of different proteins (or ‘main events’) = ‘z’
Amount of each protein (or ‘main events’) = ‘y’ x ‘serves’ [200-250g or 7-9oz]
Number of different veg = 2 x ‘z’
Amount of each veg = ‘y’ ‘serves’

AN EXAMPLE

A normal week in our house would look like this..
dinner Saturday – 2 people
dinner Sunday – 2 people
dinner Monday – 2 people
dinner Tuesday – 2 people
dinner Wednesday – 2 people
dinner thursday – 2 people
dinner friday – out = 0 people

so…
Number dinners = ‘z’ = 6
Number people = ‘y’ = 2

Our shopping list becomes…
Number of different proteins (or ‘main events’) = 6
Amount of each protein (or ‘main events’) = 2 serves
Number of different veg = 2 x 6 = 12
Amount of each veg = 2 serves

then..
Follow the ‘Quick & Easy Planning System‘ and look at the food you have in the fridge / freezer and adjust your shopping list accordingly.

A MORE COMPLICATED EXAMPLE

This week, here’s what we have planned..
dinner Saturday – 4 people
dinner Sunday – 2 people
dinner Monday – 2 people
dinner Tuesday – 2 people
dinner Wednesday – 2 people
dinner thursday – out = 0 people
dinner friday – out = 0 people

so…
Number dinners = ‘z’ = 5
Number people = ‘y’ = 4 (1 night) and 2 (4 nights)

Our shopping list becomes…
protein OR mains = 5 types [1type (800g – 1kg) + 4 types (400-500g)]
number of veg = 10 types

Number of different proteins (or ‘main events’) = 5
Amount of each protein (or ‘main events’) = 1 x 4 serves + 4 x 2 serves
Number of different veg = 2 x 5 = 10
Amount of each veg = 2 x 4 serves + 8 x 2 serves

then..
Follow the ‘Quick & Easy Planning Process‘ and look at the food you have in the fridge / freezer and adjust your shopping list accordingly.