Proper, healthy and economical nutrition is the main task for every person who is interested in the appropriate use of available finances and the opportunity to receive all nutritional components. The regular rise in price of various food products leads to the fact that developing a weekly menu for a family of 3 people with recipes and a list of products becomes a truly responsible task that must be dealt with without fail.

The experience of many families allows us to focus on standard products that are used in most cases:

• chicken meat and fillet;
• potato;
• a variety of grains for making porridge;
• vegetables and fruits;
• pasta;
• eggs;
• butter;
• vegetable oil;
• various types of flour;
• dairy and fermented milk products.

You need to understand that a standard list of products cannot be adjusted to suit every person and family. Despite this factor, you need to understand how best to organize meals taking into account your taste preferences. Moreover, if the family practices vegetarianism or is a raw foodist, additional nuances arise when developing the menu and preparing dishes.

In order to successfully create a menu for an ordinary family, it is advisable to follow the most popular and affordable dishes. Taking into account taste preferences and the desire to save money is often the best option for those who truly understand the importance of proper nutrition.

A mandatory task is to take into account not only the eating habits, but also the lifestyle of each family member. For example, many people forget to take into account family dinners in a restaurant or cafe on Fridays, late work and training in sections or courses, fasting days. In addition, doctors note that fasting days are required not only by the fair sex who care about their figure, but also by other family members. Successfully creating a weekly menu for a family of 3 with recipes and grocery lists is often not as easy as it might initially seem, but in fact, such a task can be accomplished.

Brief overview of the daily menu
Breakfast is a mandatory meal. It is advisable to eat classic dishes without unnecessary frills in the morning.

Low-fat cottage cheese with sour cream and fruits or berries is one of the most best options for people of any age. To add fruits, grind them in a blender, pre-mixing them with sugar. Berries can be added whole, as they are usually small in size.

Pancakes with cottage cheese

Pancakes can be ideal option for breakfast. If you want to maintain good physical shape, it is advisable to use only healthy flour to prepare such a delicacy.

Oatmeal is best porridge for breakfast. You can add a boiled or fried egg or sausage to oatmeal.

On weekdays, it is imperative to take care not only of preparing nutritious and tasty breakfast, but also take some food with you to work. To do this, each family member should have small plastic containers. For a snack, you can choose fruit, whole grain sandwiches with cheese or sausage, or a jar of yogurt. Often, without such a snack during the day it turns out to be extremely difficult, since the feeling of hunger leads to further violations of proper nutrition.

Lunch is the main meal. Soups and borscht, stews and side dishes are prepared for him. Can be served for dessert biscuits, diet cake or fruit.

Often people return home quite late. Despite this, you should not give hearty and heavy meals, which will lead to disruption of the gastrointestinal tract and the appearance of extra pounds.

Taking into account the eating habits and life characteristics of each family member will help to properly develop a menu and guarantee the opportunity to taste healthy dishes.

Recipes for the family menu

The ideal option is useful and delicious dishes, close to the classics. The variety of recipes makes it clear that it is actually possible to correctly and successfully create a weekly menu for a family of 3 people with recipes and a grocery list.

Omelet with cheese

Ingredients:

• 3 eggs;
• 50 grams of hard cheese;
• a piece of butter;
• dill;
• salt;
• black ground pepper.

Cooking method:

1. Egg yolks and whites are separated from each other. Then beat the whites until stiff. After the whites have darkened a little, add a pinch of salt and increase the speed to beat. Proteins should approximately double their volume.
2. Carefully place the protein mixture into the baking dish, which should retain its volume.
3. At the next stage, grate the cheese and chop the herbs.
4. Using a tablespoon, make three indentations in the whites into which the egg yolks are poured.
5. The omelette base is sprinkled with chopped herbs and grated cheese. Pieces of butter are spread over the entire surface.
6. The omelette is baked in the oven for 20 minutes at 150 degrees. Bon appetit!

This omelet will be an ideal option for a weekend breakfast, when you have more time to prepare a healthy dish.

Ingredients:

• 6 apples;
• 150 grams of cottage cheese;
• one egg yolk;
• 2 tablespoons of powdered sugar;
• a teaspoon of vanilla sugar;
• teaspoon starch.

Cooking method:

1. The apples are washed, the “caps” are cut off, the core with seeds is removed, leaving thick walls.
2. Cottage cheese is placed in a blender, powdered sugar And vanilla sugar, starch and egg yolk. Beat everything into a homogeneous mass. If desired, add washed raisins.
3. The apples are placed in a baking dish that has been previously greased. butter. Placed in apples curd filling. The fruits are baked in the oven at 190 degrees for about half an hour. Check readiness with a knife.

Baked apples, stuffed with cottage cheese, is one of the most delicious and healthy delicacies.

Ingredients:

• 300 grams of pasta;
• 2 zucchini;
• 6 tomatoes;
• 150 grams of salami;
• 2 cloves of garlic;
• basil leaf;
• 3 tablespoons olive oil;
• salt, ground black pepper, oregano to taste.

Cooking method:

1. Garlic cloves are peeled and finely chopped, fried in olive oil. Cook the garlic until a pleasant aroma appears.
2. Wash the zucchini, cut into thick slices and add to the garlic. Sprinkle with oregano. Fry the zucchini with garlic, stirring constantly, until lightly browned.
3. The tomatoes are washed and doused with boiling water, peeled and cut into thick slices. Tomatoes are added to zucchini. Vegetables are salted and peppered. Cook for about a minute.
4. Pasta is cooked following the packaging instructions.
5. The sausage is cut thinly.
6. Pasta and sausage are added to vegetables. Remove the pasta with vegetables and salami from the heat, salt and pepper. If desired, sprinkle with basil. Bon appetit!

This variation in cooking pasta guarantees a tasty and nutritious meal which will be greatly appreciated.

A properly compiled menu for a week for a family of 3 people with recipes and a grocery list will allow you to eat tasty, nutritious and satisfying with guaranteed financial savings.

How relevant is it in modern world question of saving? How much does the average family spend on daily food? The question of an economical menu for the week in many families is becoming a global issue that not everyone can solve. After all we're talking about It's not just about buying inexpensive products.

It is important to provide the family with everything necessary nutrients. We must not forget about the variety of food, because if you eat the same thing for many days in a row, then sooner or later the savings will become unbearable. That is why creating an economical menu for the week is quite difficult.

But it is important to get the right mindset and understand that an economical menu is not a refusal of all the goodies, but an opportunity to save money for other family goals. Just think: often a trip to the store can be equivalent to some kind of trip!

Abundance of products a large number of places Catering- a big threat to the family budget. But you can cope with this if you create an economical menu for every day.

Saving rules

It’s important to talk about what an economical menu for a week could be for a family of 3 people. The average family spends a lot on food, often becoming the largest part of the family budget. At the same time, you need to plan the menu, and it is important to take into account all the taste preferences of each family member. If the housewife does not know how to create a menu while saving money, then she should adhere to some rules:

1. Set aside a sufficient amount of time for creating a menu; this will allow you to clearly balance your diet, identify dishes, and make a list. necessary products.
2. When going shopping in a store, you need to buy only those items that are written on the list. In addition, there is a little advice for those who do not want to give in to temptation in the store: go shopping well-fed. In this case, the temptation to buy something unnecessary and past the list will disappear by itself, and you will buy only the goods you need.
3. You need to shop for the entire week. This is how the subconscious will say that the refrigerator has all the necessary products for the family, and there will be no temptation to run to the store for something else.
4. When creating a menu, you need to take into account that it should not contain harmful products or semi-finished products. But if you decide to create a menu for the month, then be sure to freeze the food, you cannot do without it.
5. The menu can be compiled in any form. You can print it out and write it yourself. It is important to do this in such a way that you can swap dishes if necessary.
6. The menu should include recipes in order to correctly determine the list of products that need to be purchased in the store. If you don’t have a recipe, you might forget to buy something.
7. When creating a menu, remember that hot dishes are prepared for several days. Soup or borscht can last two or three days in the refrigerator. The same applies to fish and meat dishes; they can also be consumed for two or three days, and they will not change their taste qualities.
8. The same cannot be said about salads and side dishes. They need to be cooked just before serving. It doesn't take much time.
9. You can't give up baking completely. Pamper your loved ones once a week delicious pastries- a sacred matter. It tastes much better than store-bought ones confectionery.
10. Remember not only taste preferences, you need to take into account the age of all family members, chronic diseases (if any), and physical activity.
11. The children's menu may differ significantly from the adult menu.

In a word, each family has an individual economical menu, taking into account the tastes of family members and other factors.

Features of menu design

Of course, when creating a daily menu, you need to remember about savings, but nevertheless, you should not forget about quality, varied and delicious food. You need to eat only high-quality products, with a normal shelf life, they must be without GMOs and various kinds of additives. This shouldn’t even be discussed, because health cannot be bought.

Particular attention should be paid to the temperature outside the window. For example, in winter, few people want to eat cold salads, better in winter give preference to cereals, purees and hot soups. But still, vitamin deficiency cannot be compensated even in winter. Therefore, it is ideal for the whole family to purchase vitamins.

Ask all family members what they would like to eat, because it is unlikely that an economical menu will be happy for anyone if it is unwanted.

You can look it up on the Internet various recipes. And, in fact, there are a large number of them. The Internet and magazines are excellent helpers in this matter.

Products must be used wisely. After all, we are talking about savings. For example, when buying meat, think not only about preparing a meat dish, but also about how you can cook a delicious soup from the bones.

Taking into account all these nuances, you can rationally and correctly create a menu for three, four family members or more.

Shopping

Special attention you need to devote time to going to the grocery store, because this is where all the troubles associated with irrational spending of money come from. To the tips that have already been listed earlier, you can add:

1. The need to slowly select products, compare prices and the range presented.
2. There is no need to fall for various promotions and enticements, in particular, “buy two for the price of three.” We strictly follow the compiled list.
3. Make purchases once a week, this does not apply to bread, bakery products and dairy products.
4. Buy semi-finished products only in extreme cases.

Prepare in advance, if possible, freeze the preparations yourself and divide them into portions. This way, the saving process will be easier.

How much to spend on food?

There are current queries on the Internet: menu for 200 rubles, menu for 150 rubles, etc. Each individual family can accurately determine the amount of money that will be spent on food.

The amount depends, of course, on the number of family members, on the family’s well-being and on how much you need to save.

This is all discussed separately and it is decided how much money a week a family can afford for food, so that the food is healthy, rational and varied.

Menu for the week

Drawing up the menu “from start to finish” falls on the shoulders of the hostess. After all, every family has its own favorite dishes and recipe features. Therefore, it is impossible to take any menu as a basis. The weekly menu for a family of 4 members is prepared in advance and carefully thought out.

But there are still tips that will help you take the right direction. There are dishes and recipes that do not require large financial investments, but are nevertheless very nutritious and tasty, and, most importantly, inexpensive.

Breakfast. According to the rules, it should be the most nutritious meal of the day and should not be skipped. It is optimal and inexpensive to eat porridge cooked in milk or water for breakfast (depending entirely on the choice of the housewife and the financial capabilities of the family).

Dinner. There are definitely first and second courses here. Savings are savings, but liquid dishes normalize the functioning of the gastrointestinal tract, and the latter saturate and provide the body with useful substances.

Afternoon snack. Skip it or put it on the menu - it's everyone's choice. For an afternoon snack they usually eat fruits or salads. For children and their growing bodies, it is not advisable to skip this meal.

Dinner. Here you can pamper yourself meat dishes and salads.

Below is an example of a balanced, but at the same time inexpensive menu for the week.

Monday

Breakfast. Oatmeal with milk or water. You can complement your breakfast with boiled eggs.

Dinner. Chicken soup with vermicelli added. Mashed potatoes, baked fish.

Afternoon snack. Carrot and dried apricot salad. You can use vegetable oil as a dressing.

Dinner. Chicken meat stewed in sour cream, a side dish such as vermicelli and any vegetable salad.

Tuesday

Breakfast. Omelet with the addition of salami or sausages.

Dinner. Creamy soup made from zucchini. Wheat porridge, vegetable salad.

Afternoon snack. Fruit salad dressed with yogurt.

Dinner. Vegetable salad, chicken liver.

Wednesday

Breakfast. Buckwheat porridge with milk or water.

Dinner. Chicken soup, meat and egg roll.

Afternoon snack. Rice with vegetables, cooked in the oven.

Dinner. Pork cutlets and mashed potatoes or zrazy stuffed with potatoes, for example.

Thursday

Breakfast. Casserole made from cottage cheese. Another delicious one healthy recipe- These are muffins with liquid filling.

Dinner. Vegetable soup, cabbage pie with a side dish.

Afternoon snack. Fruit salad. You can eat the same muffins (all family members will definitely like them).

Dinner. Mackerel baked in the oven. Garnish with potatoes and vegetables will be a great addition to dinner.

Friday

Breakfast. Dumplings, which, of course, need to be prepared in advance and frozen. They may be with with different fillings, be it potatoes, cottage cheese or fruits.

Dinner. Borscht with sour cream, porridge and vegetable salad.

Afternoon snack. Any salad to choose from depending on the family’s preferences.

Dinner. Chops from pork meat or beef. You can choose a side dish, such as beans.

Saturday

Breakfast. Fried eggs with boiled sausage.

Dinner. Pea soup. Caesar salad with chicken and croutons. You can add tomatoes for taste.

Afternoon snack. Pancakes with a variety of fillings. They can also be prepared in advance and frozen. If you have time, you can bake fresh pancakes, they are much healthier.

Dinner. Stew with minced meat and cabbage.

Sunday

Breakfast. Egg toast, oatmeal.

Dinner. Solyanka, borscht or soup. Porridge and salad from meat and vegetables.

Afternoon snack. Pie with any filling, it can be meat, potato, vegetable or fruit.

Dinner. Potato casserole with minced meat.

Of course, the list of products and dishes may change. At the same time, it is convenient to create a menu for the week in order to better understand prices and savings.

There are many advantages of such a menu. Firstly, it saves money, which will improve the well-being of the whole family. Secondly, it improves your well-being. What a person stops eating harmful products, a large amount of sweets, as well as eating in public places, has a positive effect on work digestive tract, cleaning it.

The third advantage concerns the figure and changes in its proportions. Such nutrition will help you lose a couple of kilograms, if they are extra.

In any case, such an economical menu will certainly not cause harm, but on the contrary, it will bring a lot of new and useful things to the family’s lifestyle. You should forget about all store-bought dishes, in particular pizzas, burgers, etc. This is bad for saving.

Every family should think about saving money and how much money is spent on food. The reason for this is not only high prices, but also the desire to live better. But remember that the economical menu is not for life. Let the goal be a long-desired trip or the purchase of a car or apartment.

Such goals will provide more motivation and allow you to approach the issue of saving more optimistically. Moreover, this is not monotonous and tasteless food, but healthy food, rational and diverse.

How often, having come home from work, have you stood in front of you in confusion? open refrigerator, frantically wondering what to cook for dinner? Personally, I do it almost every day. This became especially noticeable after the birth of a child. How many times, having run to the shops with a screaming son under my arm and heavy bags in both hands, I discovered at home that I had forgotten to buy some important ingredient for the dish I had planned, and everything started all over again.

And, in addition to cooking, there is also cleaning, washing, ironing, and activities with the child. Over time, work was added to all the household chores. An excellent solution for me in this situation was a kitchen time management system, which includes creating a home menu for the week.

for the family with recipes, step by step photos and shopping list

Choose where to send you the menu for the week:

If you plan in advance the dishes that you will prepare during the week, make a list of necessary products, calculate the financial costs accordingly, and go to the store with this list, you will significantly save both time and money.

When drawing up a weekly menu, you should take into account the wishes and needs of all family members. It is necessary that the food be nutritious, varied, and most importantly, tasty. And, at the same time, it should not take up the lion’s share of the cooking time.

I suggest you home menu for a week for a family of 3 people (two parents and a teenager or three adults) and a list of necessary products.

If the child is still small, then you can use the selection. In case there is a vegetarian in the family, or you adhere to healthy image life, then pay attention to the articles and.

Monday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Tuesday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Wednesday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Thursday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Friday

Breakfast.
Dinner.
Afternoon snack.
Dinner. +

Saturday

Breakfast.
Dinner.
Afternoon snack.
Dinner. +

Sunday

Breakfast.
Dinner.
Afternoon snack.
Dinner. +

List of necessary products for the home menu for the week

Meat, fish, eggs

Beef ─ 600 g
Smoked turkey ─ 300 g
Chicken thigh ─ 600 g
Fish fillet ─ 400 g
Minced fish ─ 700 g
Salted herring ─ 240 g
Bacon ─ 50 g
Eggs ─ 25 pcs.
Sausages ─ 4-5 pcs.
Salami ─ 250 g
Broth (meat or chicken) ─ approximately 2 l

Dairy

Milk ─ 1.2 l
Butter ─ 300 g
Cottage cheese ─ 600 g
Sour cream ─ approximately 1 kg
Hard cheese ─ 160 g
Processed cheese ─ 1 pc. (100 g)
Yogurt ─ 75 ml
Kefir ─ 200 g

Cereals, pasta

Pasta ─ 450 g
Pearl barley ─ 45 g (1/4 cup)
Barley groats ─ 200 g
Semolina ─ 50 g (2 tbsp. spoons)
Rice ─ 500 g
Oat flakes ─ 200 g

Vegetables, fruits, mushrooms, greens

Zucchini ─ 3 pcs.
Pumpkin ─ 230 g
Zucchini ─ 230 g
Fresh cucumber ─ 3 pcs.
Eggplant ─ 2 pcs.
Radishes ─ 10 pcs.
Tomato ─ 2 kg.
Cherry tomatoes ─ 1 cup
Sweet pepper ─ 1 pc. (100-150 g)
Potatoes ─ 2.5 kg
Carrots ─ 7 medium carrots (about 700 g)
Beetroot ─ 500 g
White cabbage ─ approximately 1.5 kg
Onion ─ 700 g
Green onions ─ 1 large bunch
Basil ─ 1 bunch
Lettuce ─ 600 g
Arugula ─ 1 large bunch
Cilantro ─ 2 small bunches (or 1 large)
Parsley ─ 3 bunches
Dill ─ 3 bunches
Garlic ─ 3 heads
Apples ─ 7 pcs.
Orange ─ 3 pcs.
Pear ─ 500 g
Lemon ─ 3 pcs.
Frozen honey mushrooms ─ 450 g

Nuts, dried fruits

Walnuts ─ 120 g
Pine nuts ─ 1-2 tbsp. spoons
Raisins ─ 150 g

Canned food and other products

Pickled cucumber ─ 4 pcs.
Canned corn ─ 1 can
Olives ─ 50 g
Capers ─ 1 tbsp. spoon
Tomato paste ─ 2 tbsp. spoons
Tomato juice ─ 300 g
Sugar ─ approximately 650 g
Brown sugar ─ 160 g
Powdered sugar ─ 220 g
Potato starch ─ 3 teaspoons
Corn starch (or powdered pudding mixture) ─ 20 g
Vegetable oil ─ 500 g
Chicken fat ─ 100 g
Flour ─ 600 g
Puff pastry (yeast-free) ─ 250 g
Bread ─ 3 small slices
Honey ─ 40 ml
Yeast ─ 7 g
Soda ─ 0.5 teaspoon
Baking powder ─ 3.5 teaspoons
Dry white wine ─ 70 g
Rum flavoring ─ 2 drops

Condiments, spices

Oregano ─ to taste
Coriander ─ 0.5 teaspoon
Turmeric ─ 0.5 tsp
Vanillin ─ to taste
Vanilla sugar ─ 5 teaspoons
Nutmeg ─ 1/3 teaspoon
Cardamom ─ ¼ teaspoon
Cinnamon ─ 2 teaspoons
Sesame ─ 1 tbsp. spoon
Cumin ─ to taste
Allspice ─ to taste
Marjoram ─ 1 teaspoon
Red hot pepper ─ to taste
Bay leaf ─ 8 pcs.
Ground black pepper ─ to taste
Salt ─ to taste
Table vinegar ─ 60 g
Wine vinegar ─ 1 tbsp. spoon

Thus, you can independently create a home menu for the week, taking into account the taste preferences of your family.

Might you like these recipes?

Many women have long been familiar with planning the diet of their household. This event is not easy, because it is necessary to take into account many nuances: the tastes of each family member, income and range of products. However, drawing up a menu for a week for the family helps in solving many problems: the diet loses monotony, the housewife gets rid of daily stress, and the whole family is happy!

Why do we need a menu for the week?

With the right approach, planning your family’s diet for a week is not difficult. It is necessary to write down the composition of daily meals on a piece of paper. After this, the necessary products that should be included in the purchase list are assessed. This approach is considered the main one for rational management household. It provides a lot of advantages, including saving time, money, and the ability to change your diet healthy eating.

Save time

• eggs;
• bird;
• meat;
• dairy, dairy products;
• seafood, fish;
• cereals;
• greens, vegetables;
• spices;
• berries and fruits;
• vegetable oils;
• apple marmalade, marshmallows or dried fruits, if you want something sweet;
• whole grain or yeast-free Rye bread.

Selecting a convenient menu form

The weekly family menu form can be printed, electronic, or hand-written. Through trial and error, you will independently understand what is more convenient for you. Make it easy to create a menu for your family using special programs, which save effort and time. You can create a universal template on your computer, filling it out every week at your discretion. The most convenient form is the one that combines the menu with the ingredients for each recipe.

Sample menu and recipes for the week for the whole family

Below we provide an approximate menu for the week for the whole family, as well as. This may go against your culinary preferences and habits. But having a template in front of you, it’s easy to make changes to it in your own way.

Monday:

• Breakfast – buckwheat porridge.
• Lunch – chicken soup with noodles.
• Afternoon snack – salad of dried apricots and carrots.
• Dinner – vegetable salad, chicken liver stewed in sour cream, noodles.

• Breakfast – scrambled eggs with sausages.
• Dinner - beet salad, vermicelli soup.
• Afternoon snack – fruit salad or whole fruits.
• Dinner – vegetable salad, pilaf.

• Breakfast – semolina porridge with raisins.
• Lunch – goulash.
• Afternoon snack – ratatouille with rice.
• Dinner – salad of radishes and herbs, potato zrazy stuffed with mushrooms.

• Breakfast - cottage cheese casserole.
• Dinner - pea soup.
• Afternoon snack – potato flatbread.
• Dinner - fish stew in sour cream, stewed vegetables.

• Breakfast – berry dumplings with sour cream.
• Lunch – salad with mushrooms and chicken, mashed potatoes.
• Afternoon snack – yogurt.
• Dinner – boiled rice, shrimp, green salad.

• Breakfast - omelet.
• Lunch – pea soup with croutons and smoked meats.
• Afternoon snack – apple pancakes.
• Dinner - braised cabbage with minced meat and rice, carrot and garlic salad.

Sunday:

• Breakfast - egg toast.
• Dinner - fish solyanka.
• Afternoon snack - pie.
• Dinner - potato casserole with minced meat, mint-cucumber salad.

To implement the proposed menu for the family for the week, we provide some recipes.

Dried apricot and carrot salad:

• Ingredients: 4 carrots, 2 handfuls of dried apricots, 1 tbsp. l. honey, 2 tbsp. l. lemon juice, 2 tsp. olive oil.
• Preparation: peel the carrots and chop them on a grater, pour them into a salad bowl. Add dried apricots cut into strips. Whisk lemon juice, honey, olive oil. Dressing the salad.
• Pilaf:

• Ingredients: 1 carrot, 1 onion, 1 tbsp. l. spices for pilaf, 1 cup rice, 300 g pork, 3 tbsp. l. vegetable oil, herbs.
• Preparation: wash the rice several times, first in warm water, then in cold water. Pour into a saucepan, add water and cook until tender. Meanwhile, heat the oil in a thick-bottomed saucepan. Peel the onions and carrots and chop them. Fry vegetables in oil until soft. Add diced pork. We continue to fry. When the meat is ready, add rice and spices. Stir, cover with a lid and simmer over low heat for about twenty minutes. Turn off the heat, sprinkle with chopped herbs, leave for a few minutes.

Salad with mushrooms and chicken:

• Ingredients: boiled chicken breast, a handful of croutons, lettuce, 10 champignons, 2 tbsp. l. vegetable oil, 5 tbsp. l. sour cream, salt.
• Preparation: boiled breast cut in small pieces, pour into a salad bowl. Cut the champignons into slices and fry in oil until golden. Tear lettuce leaves into small pieces. Add mushrooms and salad. Season with sour cream, salt to taste and sprinkle with croutons.

Is saving relevant today? How much money do you spend weekly on cooking meals for the whole family? Today, the question of how to create an economical menu is becoming a huge problem for most people, a dilemma that is often not so easy to resolve.

The thing is that it’s not enough to just buy budget products; it’s important that the products contain the whole complex useful components, minerals and vitamins. In addition, we must not forget about the banal diversity of the diet so that PP brings both benefit and pleasure. A huge selection of products poses significant risks for the family budget. With us, you will learn how to correctly create a menu and select dishes, the preparation of which will not greatly affect your finances.

Even the most ordinary family of three spends huge sums of money on groceries. Most often, a good half of the budget is spent on food. At the same time, the housewife is faced with the task of taking into account the wishes, preferences and tastes of each household member. If you don't know how to think through diversity, healthy menu, with good financial savings, follow the following rules:

• Give yourself enough time to create a diet of proper, but economical nutrition, which will allow you to clearly plan what dishes and when you will cook, balance them in terms of the amount of fats, proteins and carbohydrates, and make a list of necessary products, without forgetting a single item.
• Before you go shopping, we clearly make a list of products. We only buy what is planned. Another piece of advice from experienced nutritionists is to go to supermarkets well-fed. Then the desire to acquire something extra, unnecessary will not arise.
• We make purchases for a week at once. This is the only way you will always be sure that in the refrigerator and on the shelves there is everything for preparing what you planned. There are no temptations to run to the store after work for something tasty or missing.
• We design the menu in a convenient way. It can be printed on a printer or written/drawn by hand. It is important that the finished product is convenient to use.
• We always compile a menu with recipes. If you don’t have recipes at hand, you might forget something when making a shopping list.
• Including hot food, meat or fish dishes, you should remember that they are prepared for future use, for several days. There is no need to constantly prepare food. This saves not only money, but also time. Lean on soups and main courses.

The list of products for creating an economical menu for a certain number of days is huge. At the same time, getting the required items is not difficult; almost everything is available in any store in the neighborhood. The list looks like this:

• Vegetables. Among the most useful and affordable, relevant for a budget diet, it is worth noting carrots, radishes, onions, beets and cabbage.
• Fish and seafood. On the one hand, seafood is considered a kind of luxury, but among the huge variety you can choose inexpensive options, for example, pollock, cod, and herring.
• Fruits. This is an essential component of any diet, including a budget one. Among the most popular and inexpensive fruits that you should definitely eat are apples and bananas.
• Dairy and fermented milk products. Ideal for a healthy, economical diet natural yoghurts, low-fat kefir, cottage cheese.
• Bread, chocolate and other products. Others worth noting healthy foods, which are also the main tasty and healthy diet: whole grain, rye bread, dark dark chocolate, Brown rice, olive oil etc.

How to create a menu for 1000 rubles? When working on your diet, it is important to think not only about the financial component, but also take into account the following points:

• Selecting only healthy, approved PP products.
• We count in advance daily calorie content all meals.
• We strictly follow the rules of the PP.

In the tables you will find several approximate inexpensive menus for a week.

Inexpensive recipes for an economy menu: chicken cutlets with cottage cheese and zucchini

At first glance, it may seem that an economical menu means monotony and daily boredom, but this is far from the case. Here are a few inexpensive, but original and incredibly healthy dishes, which will take their rightful place on your table. Let's start with the most tender cutlets from chicken.

Ingredients:

• Minced chicken – 800 grams.
• Cottage cheese 0% - 200 grams.
• Zucchini – 500 grams.
• Egg – 1 piece.
• Garlic – 3 cloves.
• Spices - to taste.

Cooking steps:

• Remove the skin from the zucchini (if it is hard) and grate it. Squeeze out excess liquid.
• Finely chop the garlic cloves.
• Mix all the ingredients together. Add chopped herbs to taste.
• Forming cutlets small size and fry them in a non-stick frying pan until a nice, appetizing crust forms.
• Reduce the heat to low, cover with a lid and let bake until finished for five minutes.

Original and budget-friendly - this is how we can describe it this dish. For it you will need:

• Pasta – 160 grams.
• Pumpkin – 300 grams.
• Tomatoes – 500 grams
• Ginger root – 2 cm.
• Garlic – 1 clove.
• Greens, spices - to taste.

• Wash the pumpkin, dry it and cut it into small cubes.
• Chop the garlic and lightly fry in olive oil.
• Add pumpkin to the garlic and cook further.
• Scald the tomatoes and remove the skin, add them to other vegetables and stir well
• Simmer the vegetables over low heat until almost completely softened.
• Add chopped ginger root, spices, and herbs. Salt to taste.
• Cooking pasta durum varieties, mix with vegetable sauce and beautifully served to the table.
• If desired, you can sprinkle with grated cheese.

Do you love cheese? Prepare incredibly aromatic, delicious cheese soup with chicken. For it you need:

• Chicken fillet – 400 grams.
• Potatoes – 2 pieces.
• Carrot – 1 piece.
• Processed cheese – 180 grams.
• Herbs, spices, salt - to taste.

• Cut the chicken into medium-sized cubes.
• We clean the vegetables. We cut the potatoes into cubes, and the carrots into half rings.
• Lightly fry the white meat in a frying pan.
• Two liters of plain water or ready broth boil, add bay leaf, spices and half-cooked meat.
• Reduce heat and cook soup for 7-10 minutes.
• Add the prepared vegetables and cook for about 15 minutes.
• Next, add the cheese, stirring until it is completely dissolved.
• Salt and pepper to taste, add herbs if desired. Finally stir and serve.

Buckwheat - unique product, rich healthy carbohydrates. For breakfast this is perfect cereal. Tired of it fresh dishes with it, prepare porridge with mushrooms. For delicious recipe you will need:

• Buckwheat – 1 cup.
• Water – 2 cups.
• Champignons – 400 grams.
• Onion – 1 piece.
• Greens – 1 bunch.
• Olive oil - a couple of drops.
• Salt, spices - to taste.

• Boil buckwheat in the proportion: 2 cups of water to 1 cup of cereal.
• Chop the onion and mushrooms.
• Lightly fry the onion vegetable oil, add the champignons and fry for about 7 minutes.
• Chop the greens.
• Add mushrooms and herbs to the buckwheat and mix thoroughly.

Bon appetit.

Classmates