So that the question of household members: "What are we going to have breakfast / lunch / dinner?" did not confuse you every time, it is enough to pre-schedule for yourself a menu for a week for a family with recipes and a list of products. We advise you to read what it means and why they wear it?

A menu for a week for a family with recipes and a list of products for 2 people is not at all difficult to compose. Even a novice hostess can cope with this task. The main thing is to know culinary preferences and what supplies are in the kitchen.

Advice! Before you get down to business, do an inspection of the available products. To do this, you need to look not only into the refrigerator, but also on the shelves of kitchen cabinets and drawers.

Now you can start making a family menu for the week with recipes and a grocery list. It might look something like this.

• Day of week
• Breakfast

Monday

1. Goulash with pasta, tea / coffee
2. Meatball soup
   chicken salad with mushrooms, strawberry jelly
3. Sausages, sauerkraut, tea

Tuesday:

1. Hot sandwiches with sausage and cheese, green tea
2. Borsch, vegetable stew, compote
3. Cottage cheese with sour cream and fruit, milk jelly

Wednesday:

1. Stuffed pepper, tea
2. Chicken broth with egg and herbs, chicken stewed with vegetables, compote
3. Cottage cheese casserole with sour cream, tea with milk

Thursday:

1. Liver stewed in sour cream, wheat porridge, tea / coffee
2. Pea soup with smoked meat, rice with meatballs, cocoa
3. Lentils with chicken and mushrooms, vegetables, tea with honey

Friday:

1. Pancakes with sour cream, tea
2. Ukha, fish fried in batter, tea
3. Chicken liver with onions, baked beet salad, dried fruit compote

Saturday:

1. Dumplings with sour cream, coffee
2. White bean soup, chicken chops with mashed potatoes, tea
3. Omelet with mushrooms, hard cheese, hibiscus tea

Sunday:

• Dumplings with cherries and honey, tea / coffee
• Chicken broth, cabbage pie with minced meat, jelly
• Pot roast, vegetables, tea

You will undoubtedly make your own adjustments to this menu, remove something, add something, because it is not for nothing that they say that "there is no comrade for the taste and color!"

A weekly menu for a family with recipes and a list of products for 4 people can be compiled in a similar way, taking into account the most favorite or easiest to prepare dishes for children or elderly family members. We cook according to an excellent recipe.

What needs to be added to the product list

When you have a sample menu prepared, and you know exactly what products you are missing, write a list and go shopping.

Important! You should not make weekly purchases at the nearest store, which is located on the 1st floor of your house or in the next entrance. In such "home" stores the prices are probably more expensive than in the supermarket, which still needs to be reached. For bulk purchases, supermarkets with Sunday "cut" prices and wholesale warehouses will be the most suitable. By purchasing food there, you will significantly save your family budget.

A menu for a week for a family with recipes and a list of economy products does not mean at all that it will not be tasty. Indeed, even from the simplest products, you can cook delicious, hearty and very beautiful dishes. How to do it.

So, we make a list of products:

1. Vegetables and fruits: potatoes, cabbage, onions, carrots, beets, garlic, pumpkin (you can buy in bulk, since these vegetables are always needed and can be stored for a long time), apples, lemons, oranges.
2. Meat products, fish: various meats (look through the menu again!), Semi-finished products, sausages, sausages, fresh bacon. Fish of your choice - “frozen” or fresh carcasses, which you will clean yourself and freeze some of it, having previously disassembled it into portions.
3. Cereals, pasta, legumes, sugar, soda, vinegar, yeast, eggs.
4. Tea, coffee, cocoa powder, starch for jelly and gravy.
5. Spices, seasonings, vegetable and butter, mustard, ketchup-mayonnaise and your other favorite sauces.
6. Dairy products.

Making a family menu for a week is a very useful activity that will help you spend your time as efficiently as possible on preparing hearty and healthy meals, as well as significantly reduce financial expenses for groceries.

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

In addition, they often make dishes that do not carry any value or benefit to the body. If you want to avoid all of this, and also start practicing healthy eating for the whole family, you need to create a menu for each day.

It will not take long to work on drawing up a nutrition plan - on average, it takes an hour. 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 beneficial to your spouse and children.

To keep your diet balanced and in line with the basic principles of a healthy diet, you should vary it with specific recipes. They, in turn, can be found on the Internet or in the relevant literature. So how do you put together a menu with good recipes for the week for the family?

Pros of making a menu for the week

There are many benefits to making a complete, healthy family meal plan for the week. You will spend no more than one hour for the entire development process, and this time will pay off within a week with interest. You will stop asking yourself a stupid question. "What to cook quickly?", you will begin to eat more correctly and balanced, you will begin to spend a minimum amount of time on kitchen work.

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

• You will save yourself from unnecessary "hassle", since the meals will be planned in advance;
• You will stop asking questions about what to buy 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, delicious;
• From an early age, your children will learn to eat well and properly, do not snack on harmful substances, do not overeat, do not eat dry food;
• You will be surprised to find that you have begun to spend less money on the purchase of food, and you are spending only on what you really need, and not on expensive enough "garbage" that can be saved for lack of a full lunch or dinner at home;
• You will stop eating fast food, canned food and convenience foods, and you will no longer have to eat borscht that was cooked on Monday all week.

So, if all of the listed advantages of pre-planning meals for a certain period of time win over and attract you, it's time to take decisive action and start making a list of foods that you should buy. This is just as important a step as compiling the menu itself. Because if you only paint the dishes, some component may not be enough during the preparation process, and you will have to spend time on additional "runs" towards the market or supermarket.

A meal plan for you and your family: where to start?

Breakfast is usually not included in weekly and monthly meal plans because breakfast is prepared quickly and is very different for every family.

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

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

Therefore, you should use the old-fashioned methods - if you have a favorite blogger whose recipes you have long wanted to try, just copy them onto paper, or, in extreme cases, print them. This will make it easier for you to look for clues directly during the preparation of the dish. Even better, if you start using a cookbook, where all proportions, quantities and methods of mixing are clearly described.

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, making carrot patties for dinner might be a good solution for everyone else, but certainly not for him. Therefore, you will either have to substitute this ingredient for everyone, or cook something special for one.

If you are going to compose an economical menu for a week for a family that is currently going through hard times financially, we recommend that you go to the store, market or supermarket in advance, where you most often buy groceries. Write down the prices for the "basic" food. If you prefer certain companies, write down only the cost of their products. Fix prices for vegetables on an average basis.

What does “basic” food mean?

These are the products that are used almost everywhere, in any full-fledged dish or snack, and which can "help out" you at any time, being quite satisfying, appetizing and everyone's favorite.

Among the "basic" products are usually:

• Chicken meat (especially fillet);
• Potato;
• Rice or buckwheat;
• Non-seasonal vegetables (onions, carrots, cabbage, etc.);
• Non-seasonal fruits (apples, bananas, kiwi, oranges, etc.);
• Pasta;
• Chicken eggs;
• Butter and vegetable oil;
• Dairy and fermented milk products;
• Flour.

Of course, lists of traditional “basic” foods cannot be tailored to fit every person, much less a particular family. But still, you must admit that it is the listed food sources that are most in demand at any time of the year. If you have a special family (for example, you practice a raw food diet or a vegetarian diet), write down what you buy most for preparing family meals and dinners.

Some food planners overlook many important things.

For example:

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

Yes, fasting days are needed not only by the ardent guardians of the female figure, but also by all other family members! We strongly recommend that you do at least one vegetarian day per week. During the vegetarian day, your household should eat only meals from cereals, vegetables, dairy and sour milk products and eggs. Completely exclude both meat and fish from them.

An example of a vegetarian day:

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

Please note that if you come home late (or your children come in the evening after sports activities), dinner on these days should be as light as possible. In no case should you serve fried potatoes with meat or something like that on it.

If you have a family tradition of dining out on certain days of the week, do not include those days in the plan (unless you are at home).

Approximate plan

How to make a family menu for the week?

First, write down all the recipes you would like to try during this week. Then clarify the products that will be required to implement them. Visit a store or market to get an estimate of your household budget. Make a list of all the food you need, rounding up slightly. Make notes to yourself about “forbidden” foods and foods from your spouse or children. Cut out days when you probably won't be eating at home.

How to create a menu for a family for a week so that it is both tasty and cheap? And also very, very useful. After all, a person should receive with food all the substances he needs in a certain ratio, and not chaotically. You can find out how others cope with this difficult task by reading the literature on this topic, or you can try to compose a menu for a family for a week yourself.

Why do we need this?

Every woman can be calm only when her family is healthy, happy and ... well fed. After all, the way to a man's heart lies, as you know, through the stomach, and the growing body of a child needs high-quality “fuel”. But not everyone knows how to correctly compose a budget menu for a family. After all, I want it to be tasty, affordable for the wallet, and useful. Therefore, the easiest way to save time, budget and nerve cells is to create a menu for the week. Why is it convenient? Firstly, you don't have to puzzle over the question of what products to buy every day, getting home from work. Making a menu also involves purchasing food for a week. Secondly, you already know what you will be cooking, and this will save you a lot of time, saving you from unnecessary torment for a week. And most importantly, when making a menu for a family for a week, you get the opportunity to turn on your imagination, learn new recipes and thereby improve your skills and abilities in the field of cooking.

Menu design principles

When composing a menu, there are several factors to consider.

1. The compatibility of products and dishes. It is not necessary to bore the day with any one type of food, serving them, for example, for breakfast in several dishes.

2. The menu should be varied and satisfying, but not very heavy on the stomach.

3. The planning variant should be determined.

Rigorous planning involves specifically scheduled meals for breakfast, lunch, and dinner.

With free planning, a list of breakfast, lunch, and dinner dishes that you want and can cook is compiled. Then, for each day, a menu is selected from the proposed list. Or the proposed dishes are signed by category: side dishes, main course, first, dessert. Then you make up the family's daily menu.

4. Nobody knows the peculiarities and nuances of family nutrition like mom does. Therefore, you should take into account the existing problems and recommendations, if any.

5. When composing the menu, do not forget the old truth: "eat breakfast yourself, share lunch with a friend, give dinner to the enemy"

6. Be sure to include cereals and legumes in your diet. Do not overuse sweet, baked goods.

Snacks

The purpose of these dishes is to prepare the digestive system for the main meal. It is more appropriate to serve them at lunch and dinner. For breakfast, sandwiches are more suitable. The complete list might look something like this:

This includes meat and fish dishes (beef, veal, pork, offal, poultry, fish). Each housewife should understand that, despite the size of your budget, you need to try to diversify the menu with meat dishes as much as possible. Stews come in very handy here. This dish has been with us since the era of Peter I. In French, this word means both a special dish and a spicy seasoning. It comes from the verb "excite", which means it includes the meaning of "tasty", "appetizing". For a family menu, you can give up the spiciness, the stew will not get any worse from this. The dish can be prepared for several meals. Its taste will not be lost, and you will save time. And we must not forget about the fish. Fish days should definitely be included in the weekly family menu.

Side dishes can be diversified by the unusual preparation by constructing:

Vegetable cutlets;

Casseroles;

Baked vegetables;

Pasta;

Porridge.

Vegetable dishes (potatoes, cabbage, cabbage rolls, casseroles) can be cooked in several steps.

desserts

What kind of menu for a week for a family can we talk about if they forget to include sweets in it? Cookies, jellies, mousses, soufflés - all this can be prepared quickly and in several steps. True, there is a risk that your children will unauthorizedly consume the weekly supplies. After all, they are so delicious. Also, do not forget about carefully prepared jars of jam, jam, which are not only tasty, but also healthy, especially if these are natural grated fruits. You don't need to prepare expensive food to make a cake or cookie. Flour, kefir or sour cream, a few eggs - and a fragrant dessert is ready. And if you spend a little more time on the weekend and bake pastries, then the dessert issue will be closed for a few days. Cakes and pastries are also great on weekends. Their preparation takes a little longer. If the budget is modest, then you can limit their preparation to the holidays. The stores have a great selection of instant jellies. The finished jelly can be sprinkled with chocolate, coconut flakes, grated cookies. This delicacy is prepared quickly and does not require large material costs, but it takes up a lot of space in the refrigerator. It is advisable to pour it into flat dishes and cover with lids. Then more will fit, and other dishes can be placed on top.

Little tricks

To save time, effort and products, you can cheat a little. For example, treats such as dumplings, dumplings, spring rolls, and spring rolls can be molded, rolled and frozen. Then these home-made semi-finished products will be able to cook your household completely independently. The option is good when you need to stay somewhere on business or have a cup of coffee with a friend. If you are planning a stewed cabbage dish, do not be lazy to stew more. The rest can be added at any time to a pie, zrazy and simply served as a separate dish. This advice works for all products. Just get creative. Make a menu for your family and review it carefully. Check the box next to the dishes that are repeated. These repetitions should not be more than three. Don't buy groceries if you don't know what to cook with them. A spontaneous purchase will lead to the fact that you just throw them away. And don't forget that your menu is not a dogma. You can always make changes in accordance with new desires.

A little about breakfast

This meal is the most important. Many people forget about it and undeservedly skip it just by drinking a cup of coffee. Your health, mood and appearance depend on how correctly and balanced you prepare breakfast. Since the working day is ahead, you can afford more high-calorie and tasty food. This is very important for girls and women who always monitor their weight and deny themselves sweets. When composing a menu for a family, they must understand that breakfast is their salvation. Everything that will be eaten will never lie in fat deposits on the curves of the female figure. The most useful was and remains porridge. Only buckwheat can be better. It doesn't matter whether you cook porridge in water or milk. You can add raisins, nuts, dried apricots, bananas to it. Semolina has discredited itself. Doctors say that due to the presence of phytin and gliadin, semolina is unsafe for the children's gastrointestinal tract. Buckwheat with milk contains all essential amino acids. For breakfast porridge, you can make sandwiches, toasts, tea, cocoa.

Approximate menu for two days

Monday

And nuts, boiled in milk. Tea. Buttered toast with sausage and cheese.

Yogurt, banana.

Cabbage salad with carrots. Rice soup with chicken broth with herbs. Pasta. Veal meatballs with sauce. Compote.

Juice or kefir.

Veal meatballs baked with cheese. Buckwheat. Fresh vegetable salad (in summer) or vinaigrette (in winter).

Tuesday

Buckwheat porridge with milk. Cocoa. Sandwiches with cheese and egg mass (processed cheese, egg, mayonnaise).

Apple or pear.

With onions and vegetable oil. Pea soup. Chicken cutlets and potatoes baked in the oven. Juice. Pancakes with curd.

Banana. Jelly or soufflé.

French meat. Vegetable salad (cucumbers, tomatoes, hard cheese). Tea with cookies.

Today I will tell you how to create a menu for a week for a family, based on my experience. Earlier in the articles, I already mentioned that once a week I set aside time for drawing up / planning a menu for every day for the whole family, but I did not go into details. Today I want to talk about this in more detail.

Making a menu for a week for a family has many advantages - my mother (that is, me) does not stand in front of an open refrigerator every day and does not rack her brains on what to cook? The family's food becomes varied and useful, time, money and nerves are saved. The family eats healthy, homemade food every day, not convenience foods.

Why do you need to make a family menu for the week?

First of all, let's figure out why plan a menu for a week, a month, a day at all? Isn't it easier to cook spontaneously without planning anything? Why waste your time making menus, lists, and so on?

I confess that before, before the birth of children, I did not bother with making a menu, planning purchases, the decision about what we would eat for breakfast / lunch / dinner came spontaneously and was decided together with my husband. They could eat sausage horns, purchased dumplings, pizza. And what? I want to eat. Have a snack, and then start preparing the "right" meal.

But after the birth of children, life changed and the views on nutrition changed, because I wanted my family, children, and my husband to eat tasty, healthy and varied food. In addition, it was a pity to spend time every day on shopping trips, defending long lines, extra money (without a list, without any idea of ​​what we will eat in the coming week, there were many rash purchases), nerves (well ... with a small as a child or two, going to the store turns into a little adventure - after all, you need not only to stand in lines and select / buy food, but also drag them to the house + child + stroller and so on every day).

1. Saving time. Many people give up planning a menu because they think it will take a lot of time to create a menu, which can be spent on something else. But I assure you - this is far from the case. It doesn't take much time to compose the menu, especially when you get used to it and you have already worked out the compilation scheme (you can even leave the old menus and just alternate them weekly).
   In addition, this time will soon pay off, since I do not have to stand in front of the refrigerator every day thinking about what to cook for lunch or dinner, I do not rush headlong into the store, because at the most inopportune moment I discovered that I do not have refrigerator beets for borscht. I just start cooking right away.
2. We save finances. I will say from my own experience that after we started planning the menu for the week, our unplanned expenses decreased significantly. Because we now go to the store with a pre-compiled list of products that are needed to prepare meals for the coming week (thanks to it, we are saved from unplanned purchases in the supermarket, from filling the basket to the brim with unnecessary goods). Thanks to the compilation of the menu and the weekly revision of the refrigerator, I can include in the menu products that are unused until they become unusable. We always know that there is something to eat at home, so there is no need to buy dumplings for the third day in a row, since at home they roll with a ball, but we want to eat.
3. We eat right. On the day of making the menu, you can make sure that the next week there is the most useful and varied menu, including vegetables, fruits, meat, fish, dairy products and other usefulness. The family will eat healthy, varied and balanced.

1. Select the day of the week on which you will conduct weekly menu scheduling for the week. I have this day - Thursday, because it is on this day that I work on the refrigerator according to FlyLady's weekly plan (I wrote more about this plan in the article), I revise it, throw out the excess, write down what needs to be purchased in the shopping list. So I can immediately add to the same list the products that need to be purchased for cooking next week.

For example:

Tips for making a daily menu for the whole family

1. Select the day of the week on which you will conduct weekly menu planning for the week. I have this day - Thursday, because it is on this day that I work (according to FlyLady's weekly affairs) with the refrigerator, conduct an audit in it, throw out the excess, write down what needs to be purchased in the shopping list. So I can immediately add to the same list the products that need to be purchased for cooking next week.

2. During the revision of the refrigerator, I write down everything that is in it on a piece of paper. For example, chicken fillet, frozen sliced ​​eggplant, half a pack of frozen raspberries, a couple of pears, half a pack of kefir, etc. Next, opposite each product found in the refrigerator / freezer, I write a dish that I can cook from this product and include it in the menu.

For example:

chicken fillet - potatoes with chicken and vegetables
frozen eggplant - vegetable stew
raspberries - raspberry pie, etc.

3. When planning the menu, ask your family's opinion that they would like to eat in the next 7 days and include their wishes in the menu for the next week.

Making a list of dishes

First of all, make a list of dishes that you know how and love to cook, dividing them into categories (breakfasts, first courses, main courses, side dishes, desserts, salads). In brackets, it is advisable to write the ingredients that are necessary for the preparation of each dish (this will help you in the future, when you compose a menu for the week, navigate the ingredients included in a particular dish and when compiling lists of missing products).

Yes, it will take time. You may not immediately remember all the dishes that you know how to cook. No problem. Gradually, as you remember new dishes, add to the lists. Take this point seriously, because in the future this list will make it easier for you to make a menu for your family for a week, saving you a lot of time. As a result, you should get something like this:

Breakfast
Cottage cheese casserole
Omelette
Rice milk porridge
Buckwheat milk porridge
Milk soup with noodles
Oat milk porridge
Semolina
Millet milk porridge
Wheat Milk Porridge
Barley milk porridge
Corn milk porridge
Scrambled eggs, etc.

First meal:
Chicken soup
Borsch
Beetroot
Rassolnik
Cabbage soup with sauerkraut
Pea soup
Mushroom soup
Fish soup
Buckwheat soup
Meatball soup
Vegetable soup
Kharcho soup, etc.

Second courses
Cabbage rolls are lazy
Meatballs
Fish in batter
Pilaf
Fish cutlets
Meat cutlets
Nuggets
French chicken
Stuffed peppers
Goulash
Bolognese
Solyanka
Chicken pancakes
Baked chicken
Chicken on a can, etc.

Side dishes
Rice
Buckwheat
Mashed potatoes
Pasta
Boiled potatoes
Pearl barley
Vegetable stew, etc.

desserts
Pancakes
Pancakes
Biscuits
Baked apples
Charlotte
Sponge cake
Pizza
Buns
Fruit pie
Pies with various fillings, etc.

Salads
The vinaigrette
Beet salad
Carrot salad
Fish salad with rice and eggs
Olivie
Sunflower salad
Mushroom glade salad, etc.

How to make a family menu for the week

So we got to the most important point - drawing up a menu for the week for the family. You can create a table consisting of 3 columns (breakfast, lunch, dinner) and 7 lines (respectively, list the days of the week) and write down the dishes that you will cook on a particular day in each cell.

I adhere to free planning when drawing up the menu. So in the menu I do not prescribe specific days of the week tied to a particular dish: on Monday my family will eat buckwheat with meat, and on Tuesday French fries and nothing else.

I just list the meals that my family will eat next week by category (breakfast, lunch, dinner), but I do not assign them a specific day of the week.

Then, every day, I choose for each of the categories (breakfast-lunch-dinner) what I want to cook from the prepared menu and start cooking (the dish that I cooked I cross out from the menu and this week I no longer cook it). This approach has become more convenient for me than strict planning with reference to a specific day of the week.

I prepare breakfasts and dinners daily (dinners sometimes stay the next day, but this is very rare). We usually have enough soups for 2 days. From these features I make up the menu. There should be 7 breakfasts and dinners, and the first courses - 4. I also enter salads and desserts that I plan to cook in the menu. In parentheses, next to each dish, I write down the ingredients that are needed to prepare the dish, but they are not available).

Breakfast:
rice porrige
buckwheat
oatmeal
curd casserole (cottage cheese, semolina, milk)
omelet (eggs)
milk soup with noodles
corn porridge

Dinner:
Borscht (beets, cabbage)
Pickle (pickles)
chicken soup (chicken)
pea soup

Dinner:
pilaf with chicken
fish in batter and mashed potatoes (fish)
cutlets with buckwheat
pasta with bolognese sauce
vegetable stew
French meat (cheese)
rice and lazy cabbage rolls (cabbage)

Next, I rewrite the products that are in brackets on a separate sheet and on my husband's next weekend (I can't plan the exact day, since he has a floating schedule), we go to the store to shop.

How to arrange a menu for a week for a family

Design the menu depending on your preference: in electronic form (in Word, Excel, programs), write by hand or print and hang on the refrigerator. It already depends on how it will be convenient for you and your family.

These are all the secrets of how I create a menu for every day for the whole family. Try it and you are sure that you will definitely succeed! If you have any questions - ask in the comments, I will answer. If you have your own ideas for making a menu for a week, please write in the comments.

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Best regards, Olga

Quick breakfasts in the morning, lunches at work and homemade dinners in 20 minutes can be tasty, healthy, easy to prepare, and not expensive at all. To do this, you just need to purchase all the necessary ingredients once a week and correctly distribute them for 7 days.

I recommend porridge and toast for breakfast. Such food leaves a feeling of fullness for a long time and cooks very quickly. It will take no more than 5 minutes to make toasts, and porridge can literally be cooked on its own while you are getting ready for work. Just add the cereal to a saucepan, cover with water or milk in a 1: 3 ratio and go go about your business. After 15 minutes, you just have to put the resulting contents on a grater and add your favorite ingredients for flavor brightness, for example, nuts, dried fruits, any fruit and nut butters. I prefer frozen berries and honey with cereals. These are the ingredients that I always have on hand and the combination of which truly gives me pleasure, because breakfast is the most important meal of the day, the main task of which is to energize for several hours of productive work.

Breakfast must be delicious, because a good day begins with pleasant emotions.

As for lunch, I often don't have enough time in my office to go somewhere and have a high-quality lunch, or it's hard to find such lunches on a suitable budget. On such occasions, I prepare a nutritious salad at home the night before.

In addition to vegetables, I add a nourishing element to a nutritious salad for lunch.

Such a component can be, for example, chickpeas, beans, crackers, fried mushrooms, any cereal or Greek cheese. Leftover meat, chicken or fish can also be added to the salad. As a dressing, both olive oil and plain yogurt without additives are perfect. Or you can whip up honey, mustard and lemon juice to create a wonderful honey-mustard sauce that will give any salad a unique bright taste. Following this simple rule, you will end up with a nutritious salad with the maximum amount of vitamins and nutrients necessary for the body.

The main rule for dinner is speed of preparation.

Getting home in the evening after a crazy day at work, you want to eat something hot as quickly as possible. In this case, I prefer pastas and stews. The maximum cooking time is 30 minutes. Well, that's not all that much when it comes to a delicious flavored dinner.

Monday: Breakfast
RICE PUDDING WITH APPLE

Turn the oven to 200 degrees. Chop one apple at random, add cinnamon and stir. Place on a baking sheet in the oven.

Boil 1 glass of milk, add ⅓ glass of rice (Rice and other cereals are best soaked overnight so that the sutra cereals cook faster).

After cooking (after about 20 minutes), place the rice on a plate or jar, add some honey and baked apple pieces. When it comes to sustainable and healthy canned food, the Bankatering catering service is of particular interest. She delivers food in convenient cans directly to the office or to an event.

Monday. Dinner:
BAKED VEGETABLES SALAD WITH NUTS AND CORINSA

Preheat oven to 160 degrees. Cut and brush with olive oil 1 bell pepper, 0.5 zucchini, 1 tomato, 1 eggplant. Bake in the oven for 40 minutes.

Add walnuts and finely chopped cilantro and a few pieces of feta to the prepared vegetables.

Monday: Dinner
PASTA WITH SOFT CHEESE AND TOMATO SAUCE

Boil your favorite pasta until al dente.

While the pasta is cooking, make the sauce. Chop 2 tomatoes. Chop 1 clove of garlic and fry in olive oil. If you have something meaty in the fridge, it will also fit perfectly into the sauce, cut it up and fry it along with the garlic. Add the tomatoes and simmer until some of the liquid has evaporated. Add salt, pepper, oregano and the prepared paste. Let the pasta simmer in the sauce for 5 minutes to soak in the flavor and aroma. Toss and place on a plate, add a few wedges of Greek feta cheese.

Tuesday: Breakfast
OAT WITH RASPBERRY AND HONEY

Boil 2 cups of water, add just over half a cup of oatmeal. Add a handful of frozen raspberries and 2 tablespoons of honey to the finished oatmeal. By the way, this breakfast is also great cold, so if you don't have time to eat it at home, you can put it in a jar or container and take it with you.

Tuesday: Lunch:
GREEK SALAD WITH CHICKEN

Chop 1 cucumber, 1 tomato, 0.5 bell pepper. Add a few olives, chunks of Greek cheese, some boiled chicken, a little lemon juice, olive oil, salt, pepper and oregano.

Tuesday: Dinner
SPANISH RAGU WITH RICE

Boil ⅓ cup rice in 1 cup water.

Cut 0.5 bell pepper and 0.5 onions. Fry in olive oil until the onions are golden brown. Peel and chop 0.5 zucchini and 3 tomatoes. Add to the skillet with the peppers and onions. Also add 1 pinch of sugar, salt and black pepper. The stew is done when the vegetables are tender.

Wednesday: Breakfast
TOASTS WITH PEANUT PASTE

Toast the bread in a toaster or skillet without oil. Add peanut butter and any additional ingredients such as green apple slices, berries, or bananas. For a delicious Wednesday morning breakfast, one of the.

Wednesday: Lunch
TUSCAN PANZANELLA SALAD

Preheat oven to 180 degrees. Cut 3 slices of bread into cubes, pour over with olive oil, sprinkle with salt, pepper and oregano, bake in the oven for 10 minutes.

Chop 3 tomatoes, add croutons, some olives and olive oil.

By the way, this salad will taste better if it stands in the refrigerator overnight, so it is better to cook it the night before.

Wednesday: Dinner
GLASS NOODLES WITH MUSHROOMS

Pour boiling water over glass noodles for 10 minutes. Fry 100g of mushrooms with 1 clove of garlic, a few slices of fresh chili and grated ginger. The amount of ginger required for this dish looks like 2 cloves of garlic.

¼ cut the carrots into strips, add to the pan to the mushrooms. Cook for 5 minutes. Add glass noodles and stir. Add spices to taste.

Chop the cilantro finely and add to the noodles.

Thursday: Breakfast
BUCKWHEAT Porridge with Cinnamon

Boil ⅓ cup of buckwheat in 1 cup of milk. Add a pinch of cinnamon and 2 tablespoons of honey.

Thursday: Lunch:
SALAD WITH CHICKPEAS AND FRESH VEGETABLES

Chop 1 tomato, 1 cucumber, 3/4 carrots, 2 lettuce leaves, a few cauliflower inflorescences, 1 celery stalk, add ½ cup boiled chickpeas. Drizzle with a little lemon juice and yogurt or sour cream. Add salt, pepper, and other spices to taste.

Thursday: Dinner
PASTA WITH BAKED TOMATOES AND GREEK CHEESE

Preheat oven to 180 degrees. Cut 2 packs of cherry in half, stir with olive oil, salt, pepper, oregano and place on a baking sheet. Bake for 30 minutes.

Boil the pasta until al dente and mix thoroughly with a few slices of Greek cheese, olives and ⅓ of baked tomatoes (the rest of the tomatoes will be needed for Friday dinner and Sunday breakfast). Let it brew for 5 minutes, so that the pasta is saturated with taste and aroma. Sprinkle black pepper on top.

Friday: Breakfast
OAT NUT PUDDING

This breakfast is best prepared in the evening. To prepare it, you must mix all the ingredients and refrigerate overnight. During this time, the oatmeal will swell and taste.

Pour half a glass of oatmeal with a glass of milk, add 1 tablespoon of peanut butter, 50g of nuts, 2 tablespoons of honey and a handful of raspberries. Mix thoroughly and refrigerate overnight.

Friday: Lunch
SALAD WITH FRIED MUSHROOMS

Peel, cut and fry 150g mushrooms in olive oil.

Wash 50g lettuce leaves, chop. Also cut 2 tomatoes. Combine all ingredients with 50g nuts, salt, pepper, oregano and olive oil.

Friday: Dinner
MINT WITH VEGETABLES

Boil 2 pieces of potatoes.

Fry the pollock in olive oil, salt and pepper. Fry the boiled potatoes lightly in the same pan.

Make a salad with lettuce leaves, half of the remaining baked tomatoes, olives, and olive oil. Add salt and pepper to taste.

Saturday: Breakfast
TOASTS WITH EGGS AND FRUIT SALAD

Bake 2 slices of bread in a toaster or pan in a skillet without oil.

Fry 2 eggs in any way you like.

Place a few lettuce leaves and eggs on the bread. Sprinkle with black pepper.

Peel and chop 0.5 apple, 1 orange and 0.5 pear. Chop a small piece of ginger finely. Combine fruit, ginger and 2 tablespoons of honey.

Saturday: Lunch
PUMPKIN SOUP WITH COCONUT MILK

Preheat oven to 150 degrees. Cut the pumpkin into cubes and bake for about 1 hour until tender (you will need some of the pumpkin for Sunday breakfast and dinner).

Fry a few slices of fresh chili, chopped chive and 2x fresh grated ginger in olive oil. Add pumpkin (about 200g), black pepper, coconut milk (about 200g) and whisk in a blender. Heat the soup, stirring frequently.

Saturday: Dinner
CAULIFLOWER WITH CHEESE, SALAD FROM PEARS, APPLE AND CELERY

Preheat oven to 180 degrees.

Divide the cabbage into florets. Grease a baking sheet with olive oil, put in the desired amount of your serving. Season with salt and pepper, add a little oregano and grated cheese to the cabbage. Bake for about 15 minutes until golden brown.

By the way, cauliflower is also good raw, so you don't have to wait until it's completely baked.

Chop 0.5 apple, 0.5 pear and 1 celery stalk. Mix the ingredients together with a handful of walnuts and 1 tablespoon of honey.

Sunday: Breakfast
TOASTS WITH SOFT CHEESE, BAKED TOMATOES AND PUMPKIN

Bake a few slices of bread in a toaster or pan in a skillet without oil. Spread the Greek cheese on the bread and add the baked tomatoes and pumpkin.

Sunday: Lunch
SOUP DAL

Saute some grated ginger, a few slices of fresh chili, and dried mustard seeds. Add 0.5 coarsely chopped carrots and 1 chopped potato. Fry until half cooked. Add 0.5 cups dry lentils, lightly fry and cover with water. Season with salt and pepper. Cook until tender.

Sunday: Dinner
WARM SALAD WITH BAKED PUMPKIN AND CHICKPEAS

Heat the remaining baked pumpkin in the oven. Mix with lettuce and boiled chickpeas (chickpeas are also best used freshly boiled warm). Drizzle with Greek yogurt, season with salt and pepper and add a little cilantro.

List of groceries for the week for 1 person (for preparing 21 dishes)

The approximate cost of food for a week is 4900 rubles. These are 21 complete meals + bulk products that will remain for cooking for the next week (Rice, glass noodles, pasta, chickpeas, buckwheat, oatmeal). On average, it turns out about 233 rubles. for 1 dish. If desired, this figure can be less by at least 1000 rubles, if, for example, you do not use products such as pumpkin, cauliflower and frozen raspberries. They can be safely replaced with those products that you will have in stock. Thus, the price tag of products for the week will drop to 3925 rubles, which will amount to 187 rubles. for 1 dish.