Why Meal Planning Matters

提前規劃餐食是減少食物浪費、吃得更健康、節省時間的最簡單方法之一。只購買你真正需要的食材，並充分利用家中已有的食物，你同時也在為保護地球盡一份心力。

Planning meals ahead is one of the simplest ways to waste less food, eat better, and save time. By buying only what you need and using everything you have, you also help protect the planet.

餐食規劃入門指南｜

6個簡單步驟

MEAL PLANNING for Beginners | 6 Easy Steps

“Meal planning is a fantastic way to save you time, money, encourage healthy eating, reduce stress around cooking, and find more ease in the kitchen.

— Meghan Livingstone, “ Meal Planning for Beginners: 6 Easy Steps ”

「餐食規劃是一種極佳的方式，能幫助你節省時間與金錢，培養健康飲食習慣，減輕烹飪壓力，並讓廚房生活更輕鬆自在。」——梅根·李文斯頓，《餐食規劃入門：6個簡單步驟》

6個簡單步驟 6 Easy Steps

© Meghan Livingstone

  • 1. Make a Recipe Master List 建立食譜總清單

    This "master list" is a list of recipes that you know how to make easily and that you love and your family love. You can do this on paper, in a notebook, on your computer, or on your phone. Brainstorm and write down any and all recipes that you love cooking.

    這份「主清單（master list）」是你熟悉、容易烹調、而且你和家人都喜歡的食譜清單。你可以把它寫在紙上、筆記本裡、電腦上，或是手機裡。
    動腦想一想，然後把所有你喜歡烹飪的料理都記錄下來。

  • 2. Choose Grocery Shopping Day 選定採買日

    Take a moment to think about the best day and time for you to do your grocery shopping. For most people this is Saturday or Sunday. We do our shop on Saturday mornings. Regardless, this should be a day where you're not rushed and you can take your time. Having this day in mind will give you a sense of routine and consistency.

    花點時間想一想，哪一天、哪個時段最適合你去採買食材。
    對大多數人來說，是星期六或星期天。
    不論是哪一天，重點是要讓自己不慌不忙，能夠從容地採買。
    設定一個固定的購物日，能幫助你建立日常的節奏與穩定感。

  • 3. Look At Your Calendar 檢視你的行程表

    While cooking at home is one of the best ways to support our health, you don't have to cook homemade meals every day of the week. You might not even need to depending on what's in your calendar. Adjust your meal plan as per your lifestyle and schedule.

    在家做飯是維持健康最好的方式之一，但你並不需要每天都親自下廚。
    根據你的行程，有時甚至不需要天天準備家常菜。
    請依照自己的生活方式與時間安排，靈活調整餐食計畫。

  • 4. Write Out Your Meals 寫下你的餐食計畫

    This is the fun part! It's time to actually meal plan. This is when you want to grab that recipe master list!

    這是最有趣的部分！現在正式開始規劃餐食吧。這時候，就是拿出你的「食譜總清單（recipe master list）」的時候了！

  • 5. Make Your Grocery List 列出你的採買清單

    Step 5 is to write out your grocery list based on what you need for your chosen recipes. Make sure that you check to see what you have on hand already in your fridge, freezer, and pantry.

    第5步是根據你選定的食譜，寫出你的採買清單。
    在此之前，記得先檢查一下冰箱、冷凍庫和儲藏櫃裡已有的食材，避免重複購買。

  • 6. Get Cooking! 開始下廚吧！

    Now that you're all stocked up, you're ready to get started with cooking! Make sure you keep your meal plan handy by posting it on your fridge or keeping it on a convenient and visible spot in your kitchen. This way you can refer to it when you're choosing what to make though the week, since you likely won't be memorizing those meals for each day (and because you may want to move things around).

    現在你的食材都準備好了，可以開始下廚了！
    記得把餐食計畫放在看得見、拿得到的地方——例如貼在冰箱上，或放在廚房顯眼的位置。這樣一來，一週內在決定要煮什麼時，就能隨時查看。畢竟你不太可能記得每天的餐單，而且有時候你也會想靈活調整。