Healthy eating: menu for the week , compiled taking into account daily requirement in biologically active substances, helps ensure all vital systems human body, brings gastronomic pleasure, helps prolong youth and health.

Important! Main difference healthy eating from various diets is the need to change the eating lifestyle, and not just limit the consumption of certain food groups for a relatively short period of time.

Such nutrition implies a conscious refusal of foods that are harmful to health. The same thing is offered, which shows the permitted products in great detail.

• sweet carbonated water, energy drinks;
• smoked meats, marinades and pickles;
• chips and fast food;
• mayonnaise and canned food.

Basic concepts of healthy eating

Following simple rules A healthy, nutritious diet can achieve lasting positive results: ideal weight, a slim body, good health.

Set of rules for healthy eating:

1. Breakfast is a must! Nutritionists recommend the most nutritious foods eat before 15:00, since metabolic processes are more active before lunch.
2. Eating 5 meals a day ensures gentle functioning of the digestive system.
3. Drink a glass of warm water before each main meal.
4. Drink water according to daily needs and at least 1.5 liters.
5. Daily adherence to food intake facilitates the work of the stomach, allowing it to produce required amount juice necessary for digestion.
6. Balanced ratio of proteins, fats and carbohydrates in daily menu provide nutritional value food.
7. It is recommended to plan your evening meal at least 3 hours before bedtime.
8. The caloric content of food is of great importance, since eating high-calorie foods in large quantities leads to excessive obesity, while eating low-calorie foods provokes weight loss and exhaustion.
9. When compiling an optimal diet, it is necessary to take into account lifestyle, climate, type nervous system, age - all these concepts affect the speed of metabolic processes.
10. You can diversify the dishes you eat with the help of spices, herbs and seasonings.
11. High-quality products that have undergone minimal heat treatment are most useful in creating a healthy diet.
12. Eating raw, boiled, stewed, baked and steamed foods.
13. Refusal of smoked, fried, pickled and salted foods.
14. Increased use plant food, rich in fiber: vegetables, herbs and fruits.These products help to naturally cleanse the intestines of toxic substances, toxins and carcinogens.

Did you know? Planning and carrying out the 1st fasting per week promotes weight loss.

Diet healthy eating: menu for a week that promotes weight loss

A weekly menu that promotes weight loss should be optimally balanced and varied, which is why it can be called healthy.

Interesting! IN weekly menu You can include your favorite dishes, but they should be repeated no more than once a week.

An important point in maintaining a healthy diet is constant monitoring of weight and well-being.

Compose optimal menu The following example will help you eat healthy for a week:

Monday

• Breakfast: porridge seasoned with a handful of nuts and steamed dried fruits, boiled egg, cup of cocoa.
• Lunch: 2 baked apples stuffed with cottage cheese and raisins.
• Dinner: chicken soup, whole grain bread, a portion of low-fat steamed or boiled fish.
• Afternoon snack: 1 glass of kefir, fermented baked milk or acidophilus.
• Dinner: salad from fresh vegetables seasoned with kefir, balsamic vinegar or vegetable oil, stewed or boiled chicken breast.

Tuesday

• Breakfast: porridge, a glass of yogurt, unsweetened tea with lemon.
• Lunch: 100-150 g of a mixture of dried fruits and nuts.
• Dinner: vegetable cream soup, chicken meat with stewed vegetables, fresh.
• Afternoon snack: cottage cheese with the addition of chopped herbs.
• Dinner: rice with seafood, a handful of olives.

Wednesday

• Breakfast: porridge, hard cheese, coffee or chicory.
• Lunch: 1-2 citrus fruits
• Dinner: mushroom soup, veal with vegetable side dish, berry jelly.
• Afternoon snack: skim cheese.
• Dinner: vegetable stew.

Thursday

• Breakfast: steam omelette, vegetable salad, ginger tea.
• Lunch: cottage cheese.
• Dinner: meat soup with crackers, lazy cabbage rolls or vegetable stew, cocoa.
• Afternoon snack: 1 glass unsweetened yogurt with a handful of dried fruits or nuts.
• Dinner: fish casserole, the vinaigrette.

Friday

• Breakfast: 100 - 135 g whole grain bread, slice of cheese and red fish.
• Lunch: 1 glass of acidophilus, yogurt or fermented baked milk, a handful of dried fruits.
• Dinner: chicken bouillon, stewed or sauerkraut, baked chicken meat, cocoa.
• Afternoon snack: fruit dessert: jelly or pudding.
• Dinner: cheese casserole.

Saturday

• Breakfast: porridge, portion of lean pork, coffee.
• Lunch: salad of fruits, berries, nuts.
• Dinner: vegetarian pilaf, cheese, compote.
• Afternoon snack: 1 glass of unsweetened yogurt, biscuit.
• Dinner: steam fish cutlets with grilled vegetables, unsweetened tea.

Sunday

• Breakfast: porridge, poached egg, cheese, coffee.
• Lunch: a glass of juice and biscuits
• Dinner: meatball soup, vegetable casserole, compote
• Afternoon snack: cottage cheese with a spoon of honey or jam.
• Dinner: rice babka with raisins or apples.

Important! The serving size should satisfy hunger without causing a feeling of heaviness in the stomach. Optimally sized portions will fill you up without allowing you to overeat. You should not take very small portions, as regular malnutrition puts the body into a stressful state, thereby contributing to eating disorders, overeating, and, accordingly, the accumulation of fat reserves. Too large portions provoke a feeling of fullness in the stomach and deposits extra pounds on the hips and waist.

Sunday can also serve as a fasting day, during which you should consume seasonal vegetables, fruits, water, tea.

According to fan reviews healthy eating: weekly menu with recipes can be compiled in the form of a table or list and hung in the kitchen. This technique will make it easier to solve the question: “What to cook today?” and will allow you to take into account the gastronomic wishes of all family members.

Conscious choice and adherence to the rules of healthy eating does not mean that now you can’t treat yourself to a piece of cake, chocolate, delicious pastries. On the contrary, you can allow yourself goodies, but 1-2 times a week and, of course, within reasonable limits.

Eating a healthy diet is more beneficial than any diet good health, good figure and excellent mood.

Creating a weekly menu for your family is a very useful activity that will help you make the most of your time preparing hearty and healthy dishes, and will also significantly reduce financial costs for products.

Surely we all know the situation when the refrigerator is empty and you urgently need to prepare something for your household. Very often at this moment we go to the store and buy quite a lot of products that we, in fact, do not really need.

On top of everything else, they often make dishes that do not bring any value or benefit to the body. If you want to avoid all this and also start practicing healthy eating for the whole family, you need to create a menu for every day.

It won’t take long to work on drawing up a nutrition plan - on average, it takes an hour of time. At the same time, you will receive clear “instructions” for the next seven days, which will help you finally free yourself from the endless "kitchen slavery", and will prove useful to your spouse and children.

To ensure a balanced and appropriate diet basic principles healthy diet, you should diversify it with certain recipes. They, in turn, can be found on the Internet or relevant literature. So, how to create a menu with good recipes for a week for the family?

The benefits of planning a menu for the week

In compiling a complete healthy menu There are many benefits to feeding your family for a week. You will spend no more than one hour on the entire development process, and this time will more than pay off within a week. You will stop asking yourself a stupid question “What can I cook quickly?”, you will begin to eat more correctly and balanced, you will begin to spend on kitchen work minimal amount time.

Compilation simple menu for a week for the family will give you the following benefits:

• You will save yourself from unnecessary hassle, since the meals will be planned in advance;
• You will stop wondering what to buy for home to eat after work, and how to quickly cope with preparing a family dinner;
• You will be able to eat more varied, and, importantly, tasty;
• From an early age, your children will learn to eat nutritiously and correctly, not to snack on unhealthy foods, not to overeat, and not to eat “dry” food;
• You will be surprised to find that you begin to spend less money on purchasing food, and spend only on really necessary products, and not on quite expensive “garbage”, which can be used to save yourself in the absence of a full lunch or dinner in the house;
• You will stop eating fast food, canned food and processed foods, and you will no longer have to eat borscht that was prepared on Monday all week.

So, if all the listed advantages of pre-meal planning for a certain period captivate and attract you, it’s time to take decisive action and start making a list of products that you should purchase. This is no less important step than creating the menu itself. Because if you write down only the dishes, during the process of preparing them some component may be missing, and you will have to spend time on additional “runs” towards the market or supermarket.

Meal plan for you and your family: where to start?

Weekly and monthly meal plans usually do not include breakfasts, since they are prepared quickly and are very varied for each family.

First of all, it is worth discussing mistakes that absolutely should not be made.

For example, many women like to search for recipes using a tablet or computer. In fact, instead of the apparent convenience, you will also have to spend time constantly “looking” at the Internet.

Therefore you should use old-fashioned methods– if you have a favorite blogger whose recipes you have been wanting to try for a long time, just write them down on paper, or, as a last resort, print them out. This will make it more convenient for you to look for clues directly while preparing a dish. It’s even better if you use a cookbook, where all the proportions, quantities and mixing methods are clearly written out.

If you have a large enough family, do not forget to take into account and write down on a piece of paper what is temporarily or permanently prohibited for individual members. For example, if your child is allergic to carrots, cooking carrot cutlets for dinner might be a good decision for everyone else, but certainly not for him. Therefore, you will have to either replace this ingredient for everyone, or prepare something special for one.

If you are planning to create an economical menu for the week for a family who is... this moment not worried better times financially, we recommend that you go in advance to the store, market or supermarket where you most often buy food. Write down the prices for “basic” food. If you prefer certain companies, write down only the cost of their products. Fix prices for vegetables in an average order.

What does “basic” food mean?

These are the products that are used almost everywhere, in any a full meal or a snack, and which can “help you out” at any moment, being quite filling, appetizing and loved by everyone.

Among the “basic” products are usually listed:

• Chicken meat (especially fillet);
• Potato;
• Rice or buckwheat;
• Out of season vegetables ( onion, carrots, cabbage, etc.);
• Out-of-season fruits (apples, bananas, kiwis, oranges, etc.);
• Pasta;
• Chicken eggs;
• Butter and vegetable oil;
• Dairy and fermented milk products;
• Flour.

Of course, lists of traditional “basic” products cannot be tailored to each person, much less to a specific family. But still, you must agree that the listed food sources are the most in demand at any time of the year. If you have a special family (for example, you practice a raw food or vegetarian diet), write down what you buy most often for preparing family lunches and dinners.

Some meal planners forget to consider many important things.

For example:

1. Family dinner in a restaurant or cafe on Fridays;
2. Training in sections for children on Thursdays and Tuesdays;
3. Fasting days.

Yes Yes, fasting days not only ardent guardians need female figures, but also all other family members! We strongly recommend that you make at least one vegetarian day a week. During the vegetarian day, your household should only eat dishes made from cereals, vegetables, dairy and fermented milk products and eggs. Completely exclude both meat and fish.

Example of a vegetarian day:

• Breakfast: oatmeal with milk and nuts, cheesecake with raspberries, green tea;
• Snack (most likely outside the home): banana and whole grain muffin;
• Dinner: vegetable puree soup from broccoli (prepared very simply and quickly), vegetable stew (potatoes, tomatoes, eggplant), cheese, diet cake (raw food);
• Dinner: cottage cheese, several fruits and cookies.

Please note that if you return home late (or your children come in the evening after sports clubs), dinner these days should be as light as possible. Under no circumstances should you apply for it. fried potatoes with meat or something similar.

In the presence of family tradition If you dine out on certain days of the week, do not include these days in your plan (if you don’t dine at home).

Rough plan

How to create a weekly menu for a family?

First, write down all the recipes you would like to try during that week. Then specify the products that will be needed to sell them. Visit a store or market to calculate approximate costs from your family budget. Make a list of all the food you need, slightly rounding up the amount. Make notes to yourself regarding “forbidden” dishes and products from your spouse or children. Eliminate days when you are not likely to eat at home.

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. Allow sufficient time to create 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. Once a week, pampering your loved ones with delicious pastries is a sacred thing. It is much tastier than store-bought 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 treat yourself to meat dishes and salads.

Below is an example of a balanced, but at the same time inexpensive menu for a 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, seasoned 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 tasty and healthy recipe is 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.

The Motherhood portal offers one of possible options economical menu for 10 days. This topic is not for those who eat lobster, but for those who want to save a lot while using in their diet foods that contain the vitamins and minerals necessary for the body.

The menu is designed for a family of two adults and two children. It assumes that children and parents eat milk porridge in the morning and are not big “meat eaters.”

Day 1. Monday

Breakfast: millet milk porridge, black tea (loose leaf), homemade cakes left over from Sunday. Result – 85 rub.
Dinner: fresh cabbage soup (prepared for 2 days), mashed potatoes, black bread, homemade cutlets - 4 pcs., homemade canned cucumbers and tomatoes, mustard from mustard powder, berry juice. Result – 225 rub.
Dinner: salad of boiled grated beets with garlic and sour cream, black bread, apple tea with mint. The result is 75 rubles.
Total per day: 385 rubles.

Day 2. Tuesday

Breakfast: dairy-free oatmeal with grated apple, sandwich with butter, black tea, jam. 65 rub.
Dinner: cabbage soup (second day), navy-style pasta with a piece of minced meat (the size of a cutlet), black bread, apple tea. 100 rub.
Dinner: cottage cheese with milk or sour cream, jam or frozen berries with sugar. 165 rub.
Total: 330 rubles.

Day 3. Wednesday

Breakfast: omelette, black tea, sandwich with butter. 43 rub.
Dinner: noodle soup, cabbage solyanka, black bread. 127 rub.
Dinner: pollock in milk sauce with onions and carrots, grated carrots with sour cream, black bread, rosehip vitamin drink. 250 rub.
Total: 420 rubles.

Day 4. Thursday

Breakfast: buckwheat with milk, sugar, cookies, tea with lemon. 100 rub.
Dinner: pickle with pearl barley(see chicken soup sets), boiled rice with fried onions, fried chicken(4 pieces), black bread, 4 bananas, compote. 260 rub.
Dinner: potato and zucchini pancakes with sour cream or vegetable lecho, tomato juice, kefir for the night. 140 rub.
Total: 500 rubles.

Day 5. Friday

Breakfast: dairy semolina, tea with lemon and sugar. 50 rub.
Dinner: rassolnik (second day), buckwheat with cutlet, canned vegetables, black bread, apple tea, tangerines (4 pcs). 250 rub.
Dinner: fried zucchini with onions and herbs, black bread, kefir for the night. 130 rub.
Total: 430 rubles.

Day 6. Saturday

Breakfast: cottage cheese with milk, tea with lemon. 165 rub.
Dinner: pea soup with water, pilaf (for 3 times), black bread, homemade cakes (for 3 times), apples, berry juice. 420 rub.
Dinner: vegetable gratin (casserole), apple tea with homemade cakes. 95 rub.
Total: 680 rubles (including preparing portions for several days).

Day 7. Sunday

Breakfast: dairy-free oatmeal with grated apple or jam, tea, pastries (from Saturday). 30 rub.
Dinner: pea soup(second day), pilaf (second day), black bread, rosehip drink. 35 rub.
Dinner: omelette with cauliflower, rosehip drink. 125 rub.
Total: 190 rubles.

Day 8. Monday

Breakfast: rice milk porridge, tea, sandwich with butter. 80 rub.
Dinner: pea soup (third day), pasta with eggs (2 pcs.), 2 sliced ​​fried sausages, bananas (4 pcs.), apple tea. 120 rub.
Dinner: pancakes with cabbage (plus cooking cabbage for the next day), apple tea. 160 rub.
Total: 440 rubles.

Day 9. Tuesday

Breakfast: millet porridge (for 2 times), tea with cookies. 180 rub.
Dinner: rice soup, solyanka with minced meat, black bread, berry juice. 130 rub.
Dinner: jacket potatoes with homemade pickles, rosehip drink, jam. 55 rub.
Total: 365 rubles.

Day 10. Wednesday

Breakfast: millet milk porridge (second day), tea with a sandwich. 30 rub.
Dinner: rice soup, mashed potatoes, herring, black bread, compote. 150 rub.
Dinner: radish salad with carrots and sour cream, stewed chicken(4 pieces, use the broth for further preparation of soup). 170 rub.
Total: 350 rubles.

Costs for 10 days according to the proposed menu are about 4,000 rubles, that is, about 12 thousand rubles per month.

note that complex and time-consuming dishes to prepare prepared in our menu on weekends or the night before: soups, broth, long-cooking porridges, homemade cookies and other baked goods. Mid-week and weekend mornings - quick-to-prepare meals. By the end of the work week, we be sure to include fruits, proteins, and higher-calorie foods in our diet, since the body is already starting to get tired and needs “recharge.”

List of products for 10 days on our menu:

milk - 8-10 liters,
cottage cheese 1.5 kg,
sour cream - 800-1000 g,
kefir – 2 l,
lemon – 1 piece,
bananas - 1-3 kg,
apples – 3 kg,
tangerines, oranges - 1.5-2 kg,
flour – 2 kg,
sugar 1-1.5 kg,
vanilla sugar - 3 sachets,
yeast -100 gr.,
eggs – 30 pcs,
semolina – 1 package,
rice - 2 packs,
pasta – 2 packs,
vermicelli - 1 package,
millet porridge - 1 pack,
buckwheat - 1 package,
pearl barley - 0.5 packs,
peas - 0.5 packs,
chicken (cutlets, soup sets, for frying) - 3 pieces,
pork - 1.5 kg (cutlets, minced meat, pilaf),
pollock - 1.5 kg,
herring – 1 piece,
cookies (biscuits, “Maria”, crackers) - 1.5 kg,
radish (or daikon) – 2 pcs.
carrots – 2 kg,
onion – 3 kg,
rose hips (from the pharmacy) - 2 packs,
potatoes - 7-8 kg,
cabbage - 3 heads,
cauliflower - 1 head,
zucchini – 3 pieces (large)
little creamy - 1-2 packs,
vegetable oil – 1 l,
black bread - 5 pieces (? per day),
loaf – 7 pieces (sometimes tea with cookies and homemade cakes),
tea - 25-40 bags or 50-100g loose leaf.

Saving effort

In our menu, similar products are used repeatedly. At the same time, the family’s money and the housewife’s energy are saved. For example, by boiling a little more rice, we can make it into a filling for pancakes or pies, freeze them until next time, or take them with us to work and school.

Weekends are built on the principle of preparing homemade baked goods and partly food for the beginning of the working week. Each housewife can adjust this idea to suit her busy schedule; perhaps someone prefers to bake in the evening, and leaves the weekend for relaxation or other family concerns.

Saving on meat products

If children in your family do not eat sausages and chicken, then you should reduce their quantity in the menu by adding rabbit meat, children's canned meat, pork/beef tongue, heart. The broth from preparing these dishes can be used as a base for common soup(it is not recommended to use boiled tongue broth).

About cooking economical cutlets and getting "free" soup sets.

An economical “meat” dish would be meat sauce or gravy. It can be cooked thick with flour, sweet, spicy, etc., but the main point of saving is that we put a piece of minced meat the size of a cutlet or fried sausage/sausage in a decent amount of sauce. Serve it with cereals and pasta.

Mushrooms, dried, canned or frozen in season are an excellent alternative meat dishes. We prepare soups from them, season them with vegetable oil and garlic - they are very tasty. mashed potatoes, we use it as a filling for pizza, pies and pancakes, various rolls, soups and sauces.

Save on fish dishes You can buy inexpensive varieties and enhance the taste with various gravies and sauces. The simplest one is with onions, carrots, spicy seasoning and milk or sour cream. Salt frozen fish (herring, mackerel, red fish) yourself. Fish cutlets make more than just portioned pieces(we add a loaf of bread and other ingredients). In addition, the cutlets can be frozen for later use.

Mixing principle- the basis for saving on food. So, to prepare pilaf you can use a small piece of meat or chicken breast, cutting it finely. You need to put 2 large carrots and 2 onions in it, then the pilaf will be richer, with less meat used. If you boil 4 sausages for four people, you will get a small portion, but if you take even 2 pieces, cut them, fry them with onions and mix them with rice, buckwheat, pasta, pearl barley, cabbage, you will get quite rich dish. Remember about the property of mixing: you can always save on expensive products using more garnish.

Eating out

Eating out makes us spend significant amounts of money every day, so if you want to save money, it’s worth switching to “brakes” and “stuff”. Recently, in some schools it has even become fashionable to take food from home in a thermos. This practice is common in schools in many countries.

By the way, a thermos can be a gift for any holiday - it is a useful acquisition. It is wise to purchase a thermos with a wide universal neck, with a volume of 1-1.5 liters. Here you can pour not only liquid food, but also a side dish with a cutlet, milk porridge, or vegetable stew. The cost of such universal thermoses starts from 750 rubles.

Adults who have the ability to heat food in microwave oven at work, you can limit yourself to purchasing a special food container.

Embargo on products

As you can see, there are no chocolate candies, cheese, carbonated drinks, sausages, store-bought cutlets and much more. One meat portion is allocated per person: cutlet, sausage, sausage or a small piece of meat, chicken. It's economical, but probably won't be enough for every family.

However, in order to save money, it is worth reviewing your grocery basket and making a list of “prohibited” purchases for you.

Other economical dishes

Taste of childhood
Remember well forgotten dishes from childhood - buckwheat with sugar, pasta with sugar and grated cheese, other “kindergarten dishes”? For the most part, they are simple and economical, and are officially approved for baby food.

A piece of black bread sprinkled with vegetable oil and salt is very cheap. Or a piece white bread, sprinkled with sugar. Did you eat these “sandwiches” as a child?

Let's look at other cheap dishes that can be included in the family diet.

Soups:
oxalic,
pumpkin,
fish soup(from the remains of fish when cutting into cutlets),
you can cook soup using water from dumplings,
soup with fried sausage or sausages plus vegetables/cereals.

When preparing soup, you can freeze some of the resulting broth or leave it in the refrigerator for a couple of days. From the first part, cook the main soup for several days, from the frozen part - a quick soup with vegetables or noodles for one day. This way you can save your time in the middle of the week.

Economy salads:
Olivier “simple” (2 sausages or small sausage, 3 small potatoes, pickle, boiled carrots, green or onion, 3-4 eggs, salt, pepper, sour cream or mayonnaise dressing, optional - green pea),
vinaigrette with vegetable oil,
salad from canned fish(when there is boiled rice left, add a can of saury in oil, onions, pickled cucumber, eggs, seasoning and dressing-mayonnaise or sour cream),
vegetables, carrots, beets.

Snacks:
For light snacks we use budget fruits and vegetables: apples, bananas, a piece of pumpkin or turnip, carrots.

As various “spreads” on bread you can use: lard rolled with garlic and seasonings; appetizer of two processed cheese, eggs and garlic; forshmak, homemade pate from liver, etc.

Seasonal preparations
Even if you live in the city, don’t have your own garden, and have never been involved in “harvesting” - now is the time to think about an action plan for the upcoming summer season.

In preparation economical dishes We actively use autumn frost. During the season, you can buy village vegetables at very reasonable prices.

Freeze in portions:

• 10-12 bell peppers (wash, remove the core, cut into small strips or cubes) - they will be used for cooking fresh salads, vegetable soups and stew, as a seasoning for gravy and meat sauces;
• greens: onion, dill, parsley, sorrel, garlic arrows etc.
• mushrooms,
• berries.

In the fall, you can independently pick the fruits of hawthorn, rose hips, chokeberry, various berries and drink vitamin tea based on them in winter. Rose hips can be purchased at the pharmacy. It is brewed in a thermos and poured with boiling water several times (one serving for 2-3 times).

Country apples, carrots, zucchini, pumpkins in urban conditions can be stored on the balcony, covered with old warm things - a blanket, outerwear. During winter frosts, we bring them home (as a rule, this is only a couple of days), then we take them out onto the balcony again.

Homemade preserves are a great way to save housewives money and time: jam, canned cucumbers and tomatoes, sauerkraut, bell pepper, mushrooms, preparations for soups, squash caviar, eggplant, cherry and apple compote, jams, various salads in the form of snacks or a full dinner option, adjika, homemade horseradish and various lecho, ketchups, tomato pastes and juices.

Bread, milk
You can save on buying baked goods. To do this you need to know approximate consumption of bread. We put unused bread in an omelet with croutons, make croutons, and use it for cutlets and casseroles. We buy biscuits or cookies, alternating them with morning sandwiches - it’s more varied, and sometimes you just don’t have to buy bread. On weekends we do homemade cakes, it is much cheaper than purchased.

When preparing milk porridge, it can be slightly diluted with water: na? or 1/3. This also leads to saving resources.

Second life of products
Consider “zero waste” cooking. There are also significant savings in this. For example, you can make an omelet for the morning or evening with the remaining portion of pasta or vegetable stew, buckwheat. Leftover pasta, cottage cheese, and porridge can be used for casseroles. From the leftover kefir and sour cream you can make “thick” pancakes and other baked goods - loaves, buns, pizza dough, muffins, etc.

Saving means looking for previously unused reserves and opportunities!

Photo - photobank Lori

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.

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