diff --git a/food_related/My_Simple_Cooking_Style.md b/food_related/My_Simple_Cooking_Style.md
index a463c4e..dd5eb78 100644
--- a/food_related/My_Simple_Cooking_Style.md
+++ b/food_related/My_Simple_Cooking_Style.md
@@ -604,4 +604,106 @@ Dinner:
 - Cheese and whole grain bread
 - Greek yogurt with banana
 
-These meal ideas use the staple ingredients efficiently and can be easily modified based on preferences or dietary restrictions. Remember to store perishable items properly in the refrigerator to maintain freshness.
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+These meal ideas use the staple ingredients efficiently and can be easily modified based on preferences or dietary restrictions. Remember to store perishable items properly in the refrigerator to maintain freshness.
+
+---
+
+# Comprehensive Framework for Menu Planning, Shopping, and Meal Prep
+
+## I. Weekly Planning Cycle
+
+1. **Choose a Planning Day**: Set aside time each week (e.g., Sunday afternoon) for menu planning.
+
+2. **Inventory Check**: 
+   - Check your pantry, refrigerator, and freezer.
+   - Note items that need to be used soon.
+   - Identify staples that need replenishing.
+
+3. **Menu Planning**:
+   - Plan meals for the upcoming week.
+   - Consider your schedule, incorporating quicker meals on busy days.
+   - Include a mix of proteins, grains, and vegetables in your plan.
+   - Plan for leftovers and ways to repurpose them.
+
+4. **Create a Shopping List**:
+   - List all ingredients needed for planned meals.
+   - Add staples and household items that need replenishing.
+   - Organize list by store sections (produce, dairy, meats, etc.) for efficient shopping.
+
+## II. Menu Planning Template
+
+Day | Breakfast | Lunch | Dinner | Snacks
+--- | --------- | ----- | ------ | ------
+Monday | | | | 
+Tuesday | | | | 
+Wednesday | | | | 
+Thursday | | | | 
+Friday | | | | 
+Saturday | | | | 
+Sunday | | | | 
+
+## III. Shopping Strategy
+
+1. **Shop Once a Week**: Aim to do one main shopping trip per week.
+
+2. **Shop with a List**: Stick to your prepared list to avoid impulse buys.
+
+3. **Shop the Perimeter**: Start with fresh produce, then meats, dairy, before hitting center aisles for pantry items.
+
+4. **Buy in Bulk**: Purchase frequently used non-perishables in larger quantities when on sale.
+
+5. **Seasonal Shopping**: Prioritize seasonal produce for better prices and quality.
+
+## IV. Meal Prep Strategies
+
+1. **Batch Cooking**:
+   - Cook larger portions of proteins (chicken, ground beef) to use in multiple meals.
+   - Prepare grains (rice, quinoa) in bulk for the week.
+   - Roast a variety of vegetables to use in different dishes.
+
+2. **Prep Ingredients**:
+   - Wash and chop vegetables for the week.
+   - Portion out snacks into individual containers.
+   - Marinate meats for upcoming meals.
+
+3. **Assemble Ahead**:
+   - Prepare overnight oats or breakfast burritos for quick morning meals.
+   - Assemble lunches in containers for grab-and-go ease.
+   - Prepare slow cooker meals the night before for easy morning starts.
+
+4. **Strategic Leftover Planning**:
+   - Plan to repurpose leftover proteins in new dishes (e.g., roast chicken becomes chicken salad).
+   - Use leftover vegetables in soups, stir-fries, or frittatas.
+
+## V. Storage and Organization
+
+1. **Use Clear Containers**: Store prepped ingredients and meals in clear, labeled containers.
+
+2. **First In, First Out (FIFO)**: Organize your fridge and pantry to use older items first.
+
+3. **Freezer Inventory**: Maintain a list of frozen meals and ingredients with dates.
+
+## VI. Weekly Schedule Example
+
+- **Sunday**: 
+  - Plan menu
+  - Shop for groceries
+  - Batch cook proteins and grains
+  - Prep vegetables
+
+- **Wednesday**: 
+  - Quick mid-week inventory check
+  - Small supplementary shop if needed (fresh produce, milk)
+
+- **Daily**:
+  - 15-minute evening prep for the next day's meals
+
+## VII. Adjusting the Plan
+
+1. **Flexibility**: Be prepared to adjust your plan for unexpected events or leftover accumulation.
+
+2. **Regular Evaluation**: At the end of each week, evaluate what worked well and what didn't. Adjust your approach accordingly.
+
+3. **Seasonal Adjustments**: Modify your meal plans and prep strategies with changing seasons and schedules.
+
+By following this framework, you can create a more organized and efficient approach to your meal planning, shopping, and preparation. Remember, it may take a few weeks to find the rhythm that works best for you. Don't hesitate to adjust the framework to better suit your lifestyle and preferences.
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