On our second month, we have discussed meal planning. We have iterated the importance of planning the menu, how to make one and which to include within the menu. And on the succeeding months we have touched on the 3 main meals: breakfast, lunch and dinner. Now we are on snacks and we will go back to the basic, planning the menu is important because it is your well structured guide to partake only of healthy foods. And so you have to start doing your weekly menu with the 3 main meals and the 2 snacks in between (bedtime snack or the 3rd snack is applicable to diabetics whose blood sugar drops in the morning). We will use the menu we used on our second month and include the supposed snacks in between. Only, the amount from the meals and snacks will have to be adjusted for your total caloric intake for the day be met (e.g. 1200 calories, 1500 calories).
Below is the sample menu that will best be done every week.