Protein - When are and what are you going to have for protein? Use your palm to guide how much.
Carbs - What, what type and how much carbs are you going to be having? Take into consideration your workouts and your goals.
Fats - When and how much are you having? Why?
Grocery List - What is your grocery list going to look like?
Super Foods - Use the 21 super foods on the side to help you. These foods have great nutrients and are alway good to have on hand. These recommendation are from Precision Nutrition.