A big THANKYOU to Trudy, Cat & Michelle for leaving their feedback in the comments.
My original explanation of the ‘formula’ wasn’t exactly living up to it’s name as ‘simple’. My deepest apologies to anyone who read the initial version and got a little freaked out with the high school algebra or chemistry references. Although if algebra works for you, check out the original formula over here.
The Algebra-free FORMULA
Step 1. Count the number of dinners you need to shop for.
Step 2. Work out the number of types of protein (or ‘main events’) and veg you’ll need.
Protein is the same as the number of dinners counted in step 1.
Veg is TWICE the number of dinners counted in step 2.
Or in Trudy’s (much more eloquent) words,
“At dinner, each person will have one protein and two types of vegetables”
What is a serve of protein or ‘main event’?
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 …
I usually work on the following for 1 serve:
:: 200-250g (7-9oz) meat, fish, poultry etc
:: 200-250g (7-9oz) tofu, setian etc
:: 1 medium eggplant
:: 2 field or portabello mushrooms
:: 125g (4oz) halloumi
:: 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.
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 = 6
Our shopping list becomes…
Protein = 6 types (2 serves each)
Veg = 12 types (2 serves each)
then..
Follow the ‘Quick & Easy Planning Process‘ and look at the food you have in the fridge / freezer and adjust your shopping list accordingly.
Back to: Master Your Meal Plan Overview.
Add to my Old Favourite Recipes
Would you half the amount for young children?
I guess so Shellie
I’m afraid I don’t have any experience feeding young children.. but if they normally eat about half of what an adult eats that would be best.
Great question!
Jules you should so do an App for this 🙂
great idea hannah!
Much easier now! 🙂 Works great – thanks Jules! The videos are especially helpful!
Thanks for the feedback Geralyn!
Videos are a lot more work.. so very happy they’re making life easier for you.
Wow, it is easier to understand now. I got it before (with some rereading and writing it out), but the clarification was greatly appreciated.
The amounts for protein are very helpful. Usually, I would think of a chicken breast as a serving and then be amazed a the amount of leftovers. I don’t know why I didn’t think of this before. Thanks!
Glad you’re finding the amounts of protein helpful Elizabeth.
The trick is everyone is different though, so some people will need much more or much less..
Thanks for the simplifying it – it makes more sense to me now x
Great Michelle!
And thanks for the initial feedback
Hi Jules,
Thanks so much for the updated, algebra-free planning formula. This “formula” feels much more intuitive to me, and I think it will work really well in my kitchen.
Thanks for the feedback Maeghan!
Algebra and If–>Then Statements!
I’m having flashbacks to high school algebra and, believe it or not, chemistry.
I sat with the formula much longer than I feel I needed to — it was not apparently clear to me. I was really confused!
The 1st flag for me was why does the “number of different proteins = ‘z'”? I didn’t understand that if:then relationship right away.
Then the calculations for the amount of each protein and the amount of each veg — I kept losing sight if amt was per weekly or per dinner. I’d get it then not get it.
I had an Ah Ha! moment by saying aloud: “At dinner, each person will have one protein and two types of vegetables.” Then I could calculate how much I needed.
Trudy!
Go to the top of the class. You’ve got it!
I don’t know why I had to make it so complicated. Normally simplicity is my default position 🙂
Will update this page to make it much easier to follow. And algrbra-free… I feel terrible that I’ve induced flash backs to chemistry (although it was my favourite subject… so there could be a link there)
Top of class!
Woo Hoo!
Finally!
Actually, I’m not afraid of formulas and numbers. I enjoyed manipulating the equations in algebra and in calculus. Even when I didn’t understand the theory, I enjoyed the multiplication, addition and subtraction!
Jules, thanx for reworking the formula.
(not surprised chemistry was your fave)
Cat!
Sorry I haven’t explained this very well.. I’m planning to put together a video to go through it and hopefully make it clearer.. so thanks for the inspiration to get it up asap.
In the mean time, please don’t feel overwhelmed..
It’s 28 serves of protein and veg.. but only 7 different types of protein (or main events) and 14 types of vegetables.
Interested to know.. as a vegan what are your main protein sources?
Thanks for the clarification. As for protein, I get it from legumes, nuts, and seeds. I really like roasted soy nuts (12 g of protein in 1/3 cup). I mostly get get my leafy greens in a green smoothie. I like this class because I need to get other veggies into my diet more consistently and to feed my carnivorous family.
Oh my gosh! For my family of 4 for 7 meals a week that’s 28 proteins and 28 vegetables! Just for dinners. I still have to think about lunches and breakfasts. Plus I’m vegan. I’m so overwhelmed and over budget just for the dinners.
Ditto Cat – I haven’t got my head around this yet – will need to ponder on it x
Wonderful, thank you… so simple… things we know we just don’t do them like that. I love it!
This ties is so neatly to my diet plan (food doctor principle) of dividing the plate into percentages for carbs (grains/potatoes), complex carbs (fuit/veg), and protein. I’ve just had a lightbulb moment 🙂 thanks Jules.
great hannah!
not familiar with the food doctor principle… interested to learn more
ian Marber has a series of books and consultancy here in the uk called the food doctor http://www.thefooddoctor.com/