You can search for "nutrition cheat sheet" in Google images and see if anything else looks helpful. Click button to create weekly grocery shopping list, and print the weekly calendar to put over your fridge door, for Sunday to Saturday. Enter your favourite provisions and its main ingredients, or featured for latest recipes. In terms of what you're asking for, I found this: Get this free Excel weekly meal planner, based turn the Excel workbook that I use for my menu plans either week. If you're looking to gain or lose weight it's a wonderful way to go back historically and see exactly how many calories you were eating and how you have progressed. You also can just manually add calories in MFP as well without selecting a specific food: "Quick Tools" > "Quick Add Calories" > Enter an exact number. Don't feel like you have to do it every meal, I usually wait until the end of the day to enter mine. It also saves about four pages of "recent" foods you've had, so that you don't have to keep searching over and over - you just select it and click add. After that though, you can save entire meals (200g White Rice + 150g Chicken Thighs + 100g Roasted Broccoli = "My Favorite Chicken Dinner") and it will do all of the work for you.
The first few weeks are probably the most work, as you're having to do a lot of searching and entering of weights manually. I'd encourage you to give MFP another shot. However, you'll quickly (and I mean within a couple of weeks) memorize exactly how many calories are in 200g of rice and those other foods you frequently eat. I think the Excel cheat sheet is a great idea to have on your fridge or pantry to get a quick idea of how many calories are in your typical portions of popular foods you eat. We do not frown on weights or barbells as another tool for training.
Use the search, and read the FAQ and the /r/fitness FAQ before posting.Read the Frequently Asked Questions page! Posting Rules See the BWF Wiki for more programs Welcome to /r/bodyweightfitness! â–¡ Click on the template thumbnail to preview or open directly in Excel.New to BWF but not new to fitness? Try the Recommended Routine (RR).Look for a calendar in the featured set of templates or enter "calendar" in the search field.To use one of the calendar templates from the Microsoft template gallery, follow these steps after opening Excel: How to Make a Calendar in Excel using Built-In Templates Templates by Microsoft - The Microsoft template gallery also includes a variety of calendar templates, including a few templates created by Vertex42.Yearly Calendar Template - Download, customize, and print a free yearly calendar using Excel.so if you are looking for something more perpetual, you can try our new Calendar with Holidays, or the Perpetual Calendar.
We've created many different calendar templates since this original one. Now, you can download the theme-enabled versions listed above if you want a way to easily pick different colors for your calendar. Before Excel 2007 came out with a good color palette, we used macros within the template to generate good color schemes for our calendars. The screenshot on the left shows what our original free calendar template looked like.