Appendix F — Worksheets and Templates
Every reusable tool from the Project Checkpoints, in blank form.
⚠️ Copy what you need. ⚠️ The chapter reference on each one is where the reasoning is — a worksheet filled in without it is a form (Ch 38 §38.2).
⚠️ ⚠️ Several of these ask you to record things about your own eating. If that is difficult for you, the analytical worksheets (1, 3, 8, 11) do not, and Chapter 34 §34.14 is the section that matters.
⚠️ 1. The claim check
Chapter 37 §37.7 · Appendix D. ⚠️ The one to keep.**
THE CLAIM, in my own words: ________
Where I met it: _ Who benefits if I believe it: _
| Question | Answer | Pass? | |
|---|---|---|---|
| 1 | What rung? | ||
| 2 | Compared to what? | ||
| 3 | What denominator? | ||
| 4 | Replaces or adjusts? | ||
| 5 | Anything sold? Generates a rule? | ||
| 6 | What would disprove it? | ||
| +1 | Tested, or only proposed? | ||
| +2 | New, or back? (Appendix E) | ||
| +3 | Has anything converged? |
My verdict: ✅ · 🟢 · 🟡 · 🟠 · ❌ · ⚗️ What I'll do: __
⚠️ "Nothing yet, I'll see if it replicates" is a complete answer.
2. The week map
Chapter 31 §31.3.
| Night | Who's in | Home by | ⚠️ Capacity | Meal type | What |
|---|---|---|---|---|---|
| Mon | |||||
| Tue | |||||
| Wed | |||||
| Thu | |||||
| Fri | |||||
| Sat | |||||
| Sun |
⚠️ Capacity: HIGH (45+ min) · MEDIUM (25–35) · LOW (<15, assembly) · ZERO · OUT.
⚠️ Fill the ZERO night first, the HIGH night second, and the night after it third (§31.15).
3. The repertoire, written down
Chapter 31 §31.5b. ⚠️ Sort by capacity, not cuisine.**
| ⚠️ Capacity | Meal | ⚠️ Honest time | Usually in? |
|---|---|---|---|
| LOW | |||
| LOW | |||
| LOW | |||
| LOW | |||
| MEDIUM | |||
| MEDIUM | |||
| MEDIUM | |||
| MEDIUM | |||
| MEDIUM | |||
| HIGH | |||
| HIGH | |||
| ⚠️ BAD NIGHT |
⚠️ Most people stall at six or seven, remember four more, and find they were at eleven all along. ⚠️ If you stall in the LOW row, that is the gap and it is the cheapest one to fill.
4. The component session
Chapter 31 §31.8.
| Component | What | Keeps |
|---|---|---|
| A grain | ||
| A protein | ||
| A roasted tray | ||
| A quick vegetable | ||
| A sauce | ||
| A flavour hit |
⚠️ Unseasoned. Stored separately. Seasoned at assembly.
⚠️ Then list five dinners from them — and check that no two are the same dinner.
5. The standing list
Chapter 31 §31.6.
Standing items (12–20, ordered by shop layout): ______
This week's variable items: ______
⚠️ Checked against the fridge first? _ ⚠️ Anything here "just in case"? _
6. The cash-flow map
Chapter 32 §32.1. ⚠️ Four minutes, and the highest-value worksheet on this page for a squeezed household.**
| Week | What arrives | ⚠️ Left for food after fixed costs |
|---|---|---|
| 1 | ||
| 2 | ||
| 3 | ||
| 4 |
⚠️ Is one week systematically worse? __
⚠️ In my good week I will buy, FOR the bad week: __
⚠️ Shelf-stable and frozen only. Store the buffer as FOOD, not money.
7. The receipt audit
Chapter 32 CS2. ⚠️ Four weeks. Guess before you add.**
| Category | ⚠️ My guess | ⚠️ Actual | ⚠️ Gap |
|---|---|---|---|
| Meat and fish | |||
| Dairy and eggs | |||
| Fresh produce | |||
| Grains and bread | |||
| ⚠️ Snacks and drinks | |||
| Tinned/frozen/cupboard | |||
| ⚠️ Bought lunches and coffee | |||
| Takeaways | |||
| ⚠️ Estimated value thrown away |
⚠️ The GAP column is the finding.
⚠️ Before you start: what am I NOT going to cut, for a reason that isn't nutritional? __ ⚠️ Naming it first stops an audit becoming an austerity exercise.
8. The cue log
Chapter 33 Project Checkpoint. ⚠️ No calories. No judgement.**
| Time | Where / doing what | ⚠️ What started it | ⚠️ Wanting 1–10 / Liking 1–10 |
|---|---|---|---|
⚠️ Then count: cue-initiated _ · interval-initiated _
⚠️ CUE → change the situation. INTERVAL → fix the earlier meal. ⚠️ Look for a repeated seven-minute window, and ask what happens just BEFORE it.
9. The bad-night plan
Chapter 31 §31.11 · Chapter 33 §33.4.
My bad-night meal: ______
⚠️ Every ingredient shelf-stable or frozen? _ ⚠️ Under 15 minutes? ⚠️ Would I genuinely be content eating it? _ (if not, pick again) ⚠️ On the standing list? ⚠️ And NOT eaten on good nights? ____
10. The n-of-1
Chapter 35 §35.9.
The one variable: _ The one outcome, defined NOW: _ Block length: _ Schedule: A B A B Washout: ⚠️ My prediction, written first: _ ⚠️ Can I blind myself? _ If not, what does that cost? _ ⚠️ THE RESULT THAT WOULD MAKE ME STOP: ______
⚠️ The last line is the one nobody writes, and it is what separates an experiment from a justification.
11. The two-column audit
Chapter 36 CS2.
| ⚠️ What I changed | Ch | ⚠️ Effect |
|---|---|---|
| ⚠️ What I could NOT change | ⚠️ Whose decision is it REALLY? |
|---|---|
⚠️ "The system" is not an answer. An employer, a landlord, a retail buyer, a council, a manufacturer, a regulator is.
⚠️ Then: pick one row from column 2 and find whether there is a consultation, a meeting, a representative or a policy review. ⚠️ Twenty minutes.
⚠️ 12. YOUR NUTRITION FRAMEWORK
Chapter 38 §38.6. ⚠️ The last checkpoint, and the only one that produces something you keep.**
⚠️ Two pages. Your own words — a copied framework is a list.
⚠️ SECTION 1 — WHAT I EAT (Ch 1–16)
⚠️ SECTION 2 — WHAT'S FIRM AND WHAT ISN'T (Ch 17–22)
Five I'm confident about, and why: _ Five I've decided not to worry about: _ One I believed before and no longer do: __
⚠️ SECTION 3 — WHAT'S TRUE OF ME SPECIFICALLY (Ch 23–29)
Allergies / coeliac / intolerance: _ Conditions and medications: _ Life stage / training: _ Documented deficiencies: _ Culture, budget, kitchen, schedule, household: __
⚠️ If this section contains a genotype, a microbiome report or a sensitivity panel, Chapter 35.
⚠️ SECTION 4 — HOW I ACTUALLY DO IT (Ch 30–36)
Shopping method: _ Defaults: _ Bad-night meal: _ Waste rule: _ ⚠️ My two current things (Ch 37 §37.12): __
⚠️ SECTION 5 — MY FILTER (Ch 37–38)
The six questions, in my own words: _ ⚠️ What would make me change my mind about Section 1: _
⚠️ SECTION 6 — WHAT I DO WHEN IT GOES WRONG
⚠️ "When I stop, what I will conclude is: __"
The ONE thing I resume first (the easiest, not the most important): __
⚠️ If the honest answer to the first line is "that I have no willpower," that sentence is the highest-leverage edit available in this book.
⚠️ Reread date: __ (three months is about right)
⚠️ Section 5 empty means you built a list. Section 6 empty is where most frameworks fail.