How relevant is the issue of saving in the modern world? How much does a typical family spend on daily meals? The issue of an economical menu for a week in many families is becoming a global issue, which not everyone can solve. After all, it's not just about buying inexpensive products.

At the same time, it is important to provide the family with all the 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 it is quite difficult to compose an economical menu for a week.

But it is important to tune in correctly and understand that an economical menu is not a rejection of all goodies, but an opportunity to save money for other family purposes. Just think: often a trip to the store can be tantamount to a trip!

An abundance of food, a large number of catering places are a big threat to the family budget. But you can cope with this if you create an economical menu for every day.

Savings rules

It is relevant to talk about what an economical menu for a week for a family of 3 can be. The average family spends a lot on food, which often becomes a larger part of the family budget. At the same time, you need to plan the menu, while it is important to take into account all the taste preferences of each family member. If the hostess does not know how to make a menu, while saving money, then you should adhere to some rules:

1. Allow enough time to compose the menu, this will allow you to clearly balance the diet, determine the dishes, and make a list of the necessary products.
2. When going shopping in a store, you need to buy only those products that are written in the list. In addition, there is a little advice for those who do not want to succumb to temptation in the store: go shopping full. In this case, the temptation to buy something superfluous and past the list will disappear by itself, and you will buy only the necessary goods.
3. You need to buy it for the whole week. In this way, the subconscious mind will say that the refrigerator has all the necessary products for the family, and there will be no temptation to run into the store for something else.
4. When composing a menu, you need to take into account the fact that it should not contain harmful products or semi-finished products. But if you decide to create a menu for a month, then be sure to freeze food, you cannot do without it.
5. The menu can be composed in any form. It can be printed, written with your own hand. It is important to do this so that you can swap dishes as needed.
6. The menu should contain recipes in order to correctly identify the list of products that need to be purchased in the store. If there is no recipe, then you can forget to buy something.
7. When composing a menu, remember that hot dishes are cooked for several days. Soup or borscht can stand in the refrigerator for two to three days. The same applies to fish and meat dishes, they can also be consumed for two to three days, while they will not change their taste.
8. The same cannot be said for salads and side dishes. They need to be cooked just before serving. It doesn't take much time.
9. You cannot completely abandon baking. Pampering your loved ones with delicious pastries once a week is a sacred thing. It tastes much better than store-bought confectionery.
10. Remember not only about taste preferences, you need to take into account the age of all family members, chronic diseases (if any), physical activity.
11. The children's menu may differ significantly from an adult.

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

Features of the compilation of the menu

Of course, when making a menu every day, you need to remember about saving, but nevertheless, do not forget about high-quality, varied and tasty food. You need to eat only high-quality products with a normal shelf life, they should be free of GMOs and various kinds of additives. It shouldn't even be discussed, because you can't buy health.

Particular attention should be paid to the temperature outside the window. For example, in winter, few people want to eat cold salads; it is better to give preference to cereals, mashed potatoes and hot soups in winter. Still, the deficiency of vitamins, even in winter, cannot be replenished. 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 a joy to someone, being unwanted.

Various recipes can be found on the Internet. And there are, in fact, a large number of them. The Internet, 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 how to cook a meat dish, but also about how you can make a delicious soup from the bones.

Considering all these nuances, it is possible to rationally and correctly compose a menu for three, four family members and more.

Shopping

Particular attention should be paid to the trip to the store for groceries, because it is from here that all the troubles associated with the irrational waste of money come from. To the tips that have already been listed before, you can add:

1. The need for a slow selection of goods, comparison of prices and the assortment presented.
2. There is no need to "be led" on different shares 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, baked goods and dairy products.
4. Buy semi-finished products only in extreme cases.

Prepare in advance, if possible freeze the workpieces yourself and divide them into portions. Thus, the process of saving will be easier.

How much to spend on food?

There are actual requests on the Internet: a menu for 200 rubles, a menu for 150 rubles, etc. Each individual family can determine the exact amount of money that will be spent on food.

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

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

Menu for the week

Compilation of the menu "from and to" falls on the shoulders of the hostess. Indeed, every family has its own favorite dishes and recipes. Therefore, it is impossible to take any menu as a basis. The weekly menu for a family of 4 is prepared in advance and carefully thought out.

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

Breakfast. According to the rules, it should be the most nutritious meal, and you cannot skip it. It is optimal and inexpensive to eat porridge cooked in milk or water for breakfast (it depends entirely on the choice of the hostess and the financial capabilities of the family).

Dinner. There are first and second courses here. Saving savings, but liquid dishes normalize the digestive tract, and the latter saturate and provide the body with useful substances.

Afternoon snack. Skipping it or putting it on the menu is everyone's choice. For an afternoon snack, they usually eat fruits or salads. For children and their growing body, it is undesirable to skip this meal.

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

Below is an example of a balanced yet inexpensive menu for a week.

Monday

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

Dinner. Chicken soup with noodles. Mashed potatoes, baked fish.

Afternoon snack. Carrot and dried apricot salad. Vegetable oil can be used as a dressing.

Dinner. Chicken stew in sour cream, garnish such as noodles and any vegetable salad.

Tuesday

Breakfast. Omelet with salami or sausages.

Dinner. Puree 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 and healthy recipe is muffins with liquid filling.

Dinner. Vegetable soup, cabbage pie with garnish.

Afternoon snack. Fruit salad. You can eat the same muffins (they will definitely appeal to all family members).

Dinner. Oven baked mackerel. For garnish - potatoes, vegetables will be a great addition to dinner.

Friday

Breakfast. Dumplings, which, of course, need to be prepared in advance and frozen. They can be 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 preferences of the family.

Dinner. Pork or beef chops. 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. Add tomatoes for flavor.

Afternoon snack. Pancakes with a wide 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 croutons, oatmeal.

Dinner. Solyanka, borscht or soup. Porridge and salad of 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 meals can change. At the same time, it is convenient to compose a menu for the week in order to better navigate prices and savings.

There are a lot of advantages of such a menu. First, it is cost savings that will improve the well-being of the entire family. Secondly, it is an improvement in well-being. The fact that a person stops eating harmful foods, a large amount of sweets, as well as eating in public places, has a positive effect on the work of the digestive tract, cleansing 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 harm, but, on the contrary, will bring a lot of new and useful things to the family's lifestyle. It is worth forgetting about all the purchased dishes, in particular, about pizzas, burgers, etc. This is bad for the economy.

As we know, you can't easily catch a fish from a pond. The same rule applies when compiling a menu. We'll have to spend an hour on this simple, in general, task.

There is some good news too:

• The time spent on drawing up the menu will return to you with interest within a week.
• It will save you a lot of nerves. After all, there will be no need to rush into the store on the way home, you will not have to strain the already tired brain with the question "What to cook today?"
• At the end of the month, you will probably be surprised to find that you are spending less money on food.
• Your homemade food will become more varied and most likely tastier.
• It will be easier to eat really balanced, and not torment the body with endless food from cans or eat borscht cooked on Monday all week.

I admit that there will be even more pluses. It all depends on the current state of affairs.

I'll make a reservation right away: This article will focus on compiling a dinner menu when (I hope) your whole family gathers around the table. , as a rule, are different for everyone. Some do not even have time to have breakfast at home, and the vast majority dine outside.

To create a complete menu for a week, choose 1 hour of free time. For example, on Sunday, and even better on Saturday (to have time to buy all the groceries on Sunday). In the future, you will spend much less time on this lesson.

Do not throw away the menus you have prepared, but carefully put them in a folder. Then they can be alternated again.

After a couple of months, you can safely return to the previous menu options.

To create a menu you will need:

• A4 sheet of paper.
• A pen or, better yet, a pencil.
• Your favorite cookbooks (I love, for example) or culinary magazines, recipe clippings, and the like.
• Your family's plan for the coming week (if you don't remember it).

Use a tablet or computer to search for recipes. You will only waste time.

Firstly, even very interesting articles are difficult to read online without being distracted by reminders, pop-ups, and so on. And as for the search for recipes, I generally keep quiet ...

Secondly, recipes from the Internet are difficult to find later in your already impressive list of bookmarks.

Thirdly, from the variety of recipes you will be confused and in the end, as we often do, when the choice is too large, you will not choose anything at all.

If you have a favorite blogger whose recipes you like, and you have long wanted to try them, then I advise you to save them in the old-fashioned way - to print them on paper. You will not be distracted by the Internet once again, and if the recipes are successful, you can put them in your favorite dishes folder. For example, I also have one. There I collect copies of the recipes that I tested at a party, and there, on the spot, I received a photocopy.

If you liked a recipe from a culinary magazine, then carefully cut it out and file it in a folder, and throw it away or give it away. This way, you avoid piles of unnecessary paper around the house and can easily find a recipe when you need it.

How to take into account the circumstances of your life in your menu

I recommend doing at least one day a week, two chicken, two fish, one meat and one day free (why free - more on that below). Better yet, increase the number of vegetarian and fish days by reducing chicken and meat days.

If you know in advance that you have a restaurant on Fridays, then remember this and make a menu for only six days.

If your children go to clubs on Tuesdays and Thursdays, then I recommend taking this into account. On such days, it is better to leave time for the children, saving it on cooking. Therefore, feel free to plan your Monday and Wednesday meals in large portions that will last you two days.

On days when you arrive late (for example, you have a course or workout), plan the lightest meals: salads, vegetarian hot meals, fish.

One of the important conditions for success: do not choose complex dishes that take a lot of time and effort for weekdays and Sundays. If you wish, include something more sophisticated on the menu for Friday or Saturday (or when you have free days on schedule).

Even if you really love to cook, like me, you will still get tired of hanging around in the kitchen endlessly, especially after a long day at work. And why? There are a huge number of very tasty and healthy recipes in the world that are easy to perform.

Personally, I have a rule: a maximum of 30–45 minutes to cook a full dinner. Exceptions are dishes that are cooked in the oven. There you cleaned everything, chopped it, put it in the oven and went about your business. I select recipes (if they are not my invention) according to these criteria - tasty, simple and fast. That is why give preference to dishes that are cooked in the oven.

Leave one day of the week ... blank. Even if you don't have to go to a restaurant or visit, and you will definitely be at home. My experience confirms that no matter how you plan, there will always be food left. Therefore, in my family we have introduced a “day of leftovers”, which we spend on Sunday (or on the last day before the next purchase of products for the new menu). On a day like this, I strain my imagination or flip through cookbooks, replacing missing ingredients with similar ones. Sometimes it turns out just masterpieces, the recipes of which I post on my blog along with a menu for a week for the whole family.

Before you sit down at the table and start making your list, I advise you to look into the refrigerator. What is lying around you and needs urgent food? It is these products that should form the basis of your menu.

For example, if you have a head of cabbage there, then include Cole Slow salad or cabbage soup (or both, if there is a lot of cabbage) in the menu. If there is chicken, then come up with dishes with it.

If the mouse hangs itself in the refrigerator, then congratulations! It will be much easier for you to create a menu, and you can enter whatever your heart desires (from food) there.

Go to the menu itself

Write your plan on a piece of paper. For example:

• Monday: .
• Tuesday: vegetarian (two days).
• Wednesday: leftovers.
• Thursday: cabbage soup with meat.
• Friday: restaurant.
• Saturday: chicken.
• Sunday: "fantasy from the leftovers".

Scroll through your selection of recipes. For chicken dishes, use the pointer at the back of the cookbook. Very often you come across great options when you realize that in 1-2 recipes you can use all the products left over from this week, simply by purchasing, for example, rice and parsley with garlic. These recipes are ideal for thrifty housewives and owners.

Immediately start writing down the dishes you like opposite the days of the week on your sheet. Include the name of the dish, the title of the book, and the page number of the recipe. If in the process you come across a better option, then correct what you have written. Here I advise you not to get carried away. Once you have a plan for all the days on a piece of paper, round off. Bookmark your favorite recipes and apply them for next week when the time is right.

Usually you just need to start. Over time, you will get things done much faster.

Dishes from the menu of the week can be varied at your discretion and adjusted to your changing plans. So, if you don't want fish on Monday, then freeze it and cook chicken. And on Saturday then eat fish.

Better to remove food from the freezer the night before and put it in the refrigerator, well packed. So they can not lose their useful properties. At the same time, keep in mind that meat and chicken defrost much faster. They can also be obtained in the morning before going to work.

And one more thing: it is not at all necessary to make a list on a weekend and start planning on Monday.

For example, I shop on Tuesday, when there are not so many people in the stores. Therefore, my planning also starts on Tuesday - with fresh produce.

As you can see, there are many options for making a menu for the week. This activity gives you freedom of action, and the menu can and should be adjusted to suit your needs and the needs of your family.

Good health to you!

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on the correct distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

The goal of proper nutrition is to:

• supply the human body with a sufficient amount of nutrients so that all vital systems work normally, the person remains vigorous and active;

Attention! Any strict restrictions (including fasting) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

• the daily menu brought gastronomic joy and a sense of satiety;
• the energy balance was maintained (the correct ratio of the amount of consumed and consumed calories is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
• slow down the aging process at the cellular level (healthy nutrition differs from the "usual" one in that high-quality and natural products become priority - with a complete rejection of various synthetic substitutes);
• correct some diseases (as an example - excluding sugar against diabetes, avoiding marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a week in such a way that the body receives food in fractional parts every day, at least 3 times a day. The 5-day option is considered optimal;

Attention! With the frequent intake of food into the stomach, digestion is tuned to a sparing mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be implemented by the hour - at about the same time every day. And so the whole week. This approach tunes the stomach to release the right amount of digestive enzymes in a timely manner.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for "great goals." Think about your diet so that you never feel hungry. It is a well-known fact that people who are hungry often start gaining weight quickly after their diet is over;

Attention! An organism that is starving for food is in a state of stress, therefore it automatically adjusts itself to create energy (and therefore fat) reserves.

Balance

There should be harmony in everything. Schedule your intake of fat, protein, carbohydrates, water, and salt in advance. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable protein / fat / carbohydrate ratios (PFC).

Also, always remember about calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. An excess of them will lead to an increase in fat reserves. The disadvantage is the depletion of the body.

Attention! People who are actively involved in sports or get a lot of physical activity should not underestimate the amount of daily calorie intake.

According to scientists, the daily calorie requirement is:

Only the most useful

The diet of proper nutrition should include only good-quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write yourself in a prominent place a set of basic rules:

• reduce the amount of fried, smoked, pickled food;
• preference - stewed and boiled food, as well as steamed;
• consume as many fruits and vegetables as possible every week, and if possible raw. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unparalleled as a natural colon cleanser. The body gets rid of toxins and carcinogens that cannot be avoided in today's ecology.

How to create a healthy menu for the week

Start preparing the menu for the week in advance. You probably have your favorite dishes, but try not to repeat the same dish more than once every 3 days. Invent new recipes to achieve variety.

First, choose any example from the list of recommended meals for one day, calculate the calories. After that, go ahead, write down the diet for the whole week (then for a month). Here are some indicative meals to start your planning with.

Breakfast

Take any example from the list or modify it:

• buckwheat, millet, rice, oatmeal, wheat, barley porridge - cook the dish in low-fat milk or in water, fill with vegetable oils;
• a handful of nuts (various varieties, both individually and in the form of mixtures);
• steamed dried fruits (no more than ½ of a standard bowl for 1 reception);
• yogurt, kefir, whey with berry juice - 1 glass;
• whole grain bread (110-135 g per meal);
• low-fat cheese 3-4 slices;
• a slice of salted fish;
• vegetable salad with fresh herbs;
• fruit salad;
• cottage cheese with low-fat sour cream;
• yogurt;
• omelet from 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BZHU.

Healthy food for lunches

• fresh fruit - apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
• dark chocolate - no more than 25 g;
• kefir or yogurt - 1 glass;

Attention! Add a spoonful of mashed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the assortment of dishes.

Lunches on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

• durum wheat pasta;
• low-fat cheese for pasta dressing;
• vegetarian pizza;
• vegetable cream soups (tomato, onion, vegetable) seasoned with rye bread croutons;
• lean meats (chicken breast, turkey fillet, veal, lean beef);
• stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
• soy meat goulash with low-fat sour cream and flour for gravy;
• boiled or baked fish in the oven;
• low-fat lasagna (for example, mushroom, vegetable, or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed in water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

Snacks

Try to plan 5 meals a day throughout the week. An afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

• natural juice from vegetables, fruits or berries - 1 glass;
• a handful of steamed dried fruits;
• curd with jam;
• sweet yogurt;
• buckwheat, rye or rice cakes 2-3 pcs.;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• uncooked nuts.

Dinner

It is desirable that the evening menu contains as little animal proteins as possible. Preference for dishes such as:

• cottage cheese casseroles, cheese cakes;
• vegetable casseroles with low-fat cheese in the oven;
• vegetable salads, it is possible with the addition of seafood;
• some boiled chicken white meat or a slice of steamed fish;
• light omelet of 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• boiled or steamed brown rice;
• pancakes made of vegetables, sometimes with mushrooms;
• kefir, yogurt - 1 glass;
  a couple of slices of black bread.

Menu for one week for a girl

And here is a good example of a balanced diet for the week for girls and young women. This category is most concerned about their diet, as it most directly affects the state of appearance.

It is girls who are worried about cellulite (girls are not yet threatened by it, older women are no longer worried about, and men are not at all concerned). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs as a result of lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of clean water per day.

Monday

• cocoa with sugar and milk - 1 glass;
• unsweetened cheesecakes or cottage cheese casserole;
• dried fruits - 1 handful.

Lunch:

• fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
• whipped cream 100 g;
• black tea with honey - 1 glass.

• seafood soup with vegetables;
• boiled brown rice;
• a piece of fish, steamed or in the oven in foil;
• sweet corn 2-4 tbsp. l .;
• you can drink ½ glass of dry wine.

• oatmeal cookies or light biscuit with the addition of bran;
• fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

• vegetable salad;
• a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
• tea from currant leaves with honey.

Tuesday

• milk porridge - millet or rice;
• Cup of coffee;
• bran crispbread;
• 2-4 slices of low-fat cheese.

Lunch:

• citrus juice;
• crackers or whole grain biscuits;
• sweet curd or yogurt.

• thick borscht in meat broth;
• sour cream for dressing 1 tsp. or st. spoon;
• stewed potatoes with meat;
• vegetable mixture (green peas with onions or olives with bell peppers);
• Rye bread;
• a glass of any tea.

• dried fruits with nuts;
• cocoa with low-fat milk (you can do it without sugar, since dried fruits will give you enough sweetness).

• light meat salad (vegetables, a little boiled white chicken meat, chopped greens);
• green tea with honey.

Wednesday

• coffee or tea - 1 glass;
• fruit and curd casserole;
• buckwheat bread with jam.

Lunch:

• dried fruits;
• sweet curd.

• stew;
• a side dish of vegetables or legumes;
• green salad;
• Rye bread;
• tea or fruit juice.

• tomato juice;
• 1-2 crispy slices;
• 3-4 slices of cheese.

• a piece of steamed fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• lemon balm tea with oregano.

Thursday

• boiled buckwheat with mushrooms;
• 3-4 slices cheese;
• tea with milk;
• crackers.

Lunch:

• yogurt with a fat content not higher than 6-11%;
• fresh fruits (banana, pear or apple, kiwi or grapes);
• green tea.

• Rye bread;
• vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
• a piece of turkey baked in foil;
• cocoa with low-fat milk and honey.

• berry compote;
• light biscuit or oatmeal cookies.

• low-fat cottage cheese with herbs;
• a glass of cocoa or tea;
• a handful of dried fruits.

Friday

• oatmeal in milk;
• fruit salad (banana, apple, nuts, tangerine, kiwi);
• Cup of coffee;
• a handful of nuts.

Lunch:

• 20 g of dark chocolate;
• green tea;
• yogurt.

• pea soup with chicken giblets;
• mashed potatoes;
• chicken or rabbit cutlet;
• greens, any vegetable salad;
• tomato juice.

• cheese 2-3 slices;
• dried fruits compote;
• crispy crackers 2-3 pcs.

• Steamed fish;
• vegetable stew;
• kefir or yogurt;
• black bread.

Saturday

• omelet with mushrooms;
• bran or black bread;
• fresh vegetables in slices (tomatoes, bell peppers);
• cocoa with milk or coffee with honey.

Lunch:

• sweet curd;
• fresh berries;
• kefir or yogurt.

• fish soup;
• brown or red boiled rice;
• fresh vegetable salad;

• biscuit or marshmallow (1 pc.);
• fresh fruit juice;
• oatmeal cookies 2-3 pcs.

• steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made of durum flour;
• a slice of steamed lean meat or light fish;
• green tea.

Sunday

• oat, millet or barley groats, boiled in low-fat milk;
• fresh berries;
• kefir or yogurt;
• Cup of coffee.

Lunch:

• dark chocolate 20-25 g;
• crispy slices 2 pcs .;
• raw coarse bun;
• fruit juice.

• chicken soup;
• stewed vegetables with garlic;
• hard cheese 2-3 slices;
• tomato juice.

• a handful of nuts;
• fruit salad;
• Whipped cream with jam or berry syrup

• stewed fish;
• fresh vegetables in the form of salad or sliced;
• brown rice or pasta made from coarse flour;
• herbal tea (mint, oregano, thyme).

No matter how carefully your menu is, remember about additional measures to promote health: adequate sleep, physical activity, positive thinking. As for the nutritional system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.

You may also be interested in

Even those who live together have a problem - what to cook today. In order not to waste time thinking every day, it is better to make a list of dishes in advance for 7 days in advance for 2 people. Check out the original menu for a week for a family of 2 with a list of groceries.

Monday menu

1. Make the zucchini omelette in the morning.
2. For the second meal - buckwheat porridge with beef. Additional dishes include a vegetable snack and cheese.
3. Make pancakes for a snack.
4. The last meal is vegetable fritters, mashed potatoes, and a vegetable snack.

The total cost is approximately 600 rubles.

List of products for the week

Tuesday

1. Start the morning with pancakes. Serve cut vegetables to them.
2. In the middle of the day, finish the porridge with the beef gravy that should have been left over from Monday. Prepare an eggless vegetable snack with bell peppers.
3. For a snack - vegetable pancakes.
4. The last meal is a 4-ingredient salad (cheese, eggs, cucumber, mayonnaise).
5. At night - kefir.

The total cost is about 500 rubles.

What to cook on Wednesday

Take care of making a weekly menu for a family of 2 on Wednesday. The list of products is attached.

1. Start Wednesday morning with sandwiches and tea.
2. For a snack - yogurt.
3. In the middle of the day - a snack in the form of stuffed eggs (fill the inside of 4 eggs with pate) and broth with noodles.
4. Snack - fruit.
5. The last meal is a potato and mushroom casserole.

The total cost is 550 rubles.

On Thursday

1. Eat yesterday's potato and mushroom casserole in the morning.
2. Eat apples or bananas for lunch.
3. In the middle of the day, cook a bean first.
4. The last meal is baked chicken with rice and a light vegetable salad.

The total cost:

1. Breakfast (yesterday's).
2. Second breakfast - apples 80 rubles. per kg.
3. The third meal - (fillet - 250 rubles per kg, tomato paste - 30 rubles, pepper - 70 rubles, carrots - 30 rubles, beans - 60 rubles bank),
4. Dinner - ready-made chicken - 200 rubles. per piece, rice - 30 rubles. per kg, salad (vegetables bought yesterday).

Friday

Get busy making a family menu for a week of 2 on Friday. The list of products is attached.

1. Start your morning with oatmeal and dried fruit.
2. Second breakfast - cupcakes.
3. Eat yesterday's soup and chicken and rice in the middle of the day.
4. Afternoon snack - apples.
5. The last meal is a vegetable casserole.

The total cost is 350 rubles.

Sample menu for Saturday

1. Sausage sandwiches - in the morning.
2. Second breakfast is yogurt.
3. Bean soup in the middle of the day. Brisket salad and sandwiches.
4. Lunch - an omelet and a piece of boiled meat.
5. Dinner - bean and chicken soup

The total cost:

1. Breakfast - sausage - 100 rubles. for 100 g, bread - 60 rubles, butter - eat.
2. Second breakfast - 2 yoghurts - 60 rubles.
3. Lunch - soup (fillet - 250 rubles per kilogram, tomato paste - 30 rubles, pepper - 70 rubles, carrots - 30 rubles, beans - 60 rubles can), salad (tomatoes - 60 rubles, sour cream - eat , cucumbers - yes, greens - 30 rubles), brisket - 100 rubles. for 100 g.
4. Dinner - eggs - 40-80 rubles. for a dozen, tomatoes - there, greens - there, cheese - 150 rubles. per 250 g, chicken (fillet) - 200 rubles. per kg.

Sunday

Take care of making a menu for a week for a family of 2 on Sunday (we provide a list of products).

1. Spoil yourself with morning cheesecakes. Use honey, honey soufflé or jam as a topping. For those who stick to the basics of proper nutrition, it is wiser to use fruit jam for fruit.
2. Then serve fruits or vegetables.
3. Dinner is yesterday's. Light salad.
4. You can have a snack before dinner with cheesecakes and banana leftover in the morning.
5. For dinner, stew the meat with vegetables. You can also serve a light salad of fresh or canned fruits (tomatoes + cucumbers + sour cream).

The total cost:

1. Morning - cheese cakes (cottage cheese - about 60-100 rubles per 300 g, banana - 40 rubles per kg, flour - eat at home, sugar - 40-100 rubles per kg).
2. Second breakfast - apples - 80 r.
3. Lunch - salad (eggs - already there, fillet - already there, cucumber - 60 rubles, parsley, dill - 29 rubles per bunch, sour cream - 60 rubles per can).
4. Dinner (beef - 350 per kg, broccoli - 120 rubles per package, vegetable oil - there, cucumbers - there, sour cream - there, tomatoes - 55 rubles, parsley, dill - there).

Helpful advice. Buy a kilogram of bananas - it's enough for the whole day. As a rule, these are 4-6 small fruits. One will go to cheesecakes, the rest will be needed for a snack.

A kilogram of chicken fillet is enough for the whole day. Cook soup from it and use it to make salad.

Use food rationally and try to combine them with others so that you get delicious dishes.

Recipes for the week

We offer simple and tasty recipes for a sample menu for 2 people.

Light cottage cheese and banana pancakes

Starting the morning with cheesecakes is the best idea. They will not add extra pounds if they are prepared exclusively from natural low-calorie foods.

Grocery list:

• sweetener;
• cottage cheese (200 g);
• whole grain flour (2 tablespoons);
• egg (1 pc.);
• banana (1 pc.).

Recipe:

1. Puree the banana.
2. Combine curd, banana, and sugar.
3. Add flour.
4. Leave it on for 15 minutes.
5. Fry in oil until crusty.

Syrniki are used cold or hot. If the pancakes were prepared without sugar, add honey on top.

Aromatic soup with beans and chicken

Bean soup for lunch is good because it can be cooked not only with chicken, but also with other types of meat.

Grocery list:

• fillet (200 g);
• beans (can);
• pepper (2 pcs.);
• olive oil (tablespoon);
• carrot (1 pc.);
• tomato paste (4 tablespoons);
• salt.

Cooking technique:

1. Chop the chicken and sauté in olive oil.
2. Place a pot of water on the fire.
3. Cut the peppers into strips.
4. Chop the carrots into strips.
5. Add vegetables to the chicken.
6. Place the tomato paste and beans in the skillet. Simmer for 10 minutes.
7. Transfer the ingredients from the skillet to boiling water or broth.
8. Cook for 10 minutes.

The soup will take no more than 40 minutes to cook.

Light chicken fillet salad

Grocery list:

• Beijing cabbage (300 g);
• fillet (300 g);
• eggs (4 pcs.);
• greens;
• sour cream.

Cooking technique:

1. Boil the fillets.
2. Chop the cabbage.
3. Chop the herbs and cucumber.
4. Cut the fillets into cubes.
5. Mix.
6. Add sour cream and spices.

Use additional vegetable ingredients as desired.

This dish will perfectly diversify your correct and healthy menu for a week for a family of 2.

How to cook beef with broccoli

Grocery list:

• broccoli (250 g);
• beef (200 g);
• vegetable oil (tablespoon);
• spices.

Cooking technique:

1. Rub the spices over the meat.
2. Wrap in foil.
3. Bake for 40 minutes at 180 degrees.
4. Boil broccoli.
5. Fry in oil.

Serve the meat and broccoli on a plate.

The secret of cooking buckwheat first with beef

Ingredients:

• beef (600 g);
• buckwheat (1.5 cups);
• potatoes (1 pc.);
• celery (1/2 pc.);
• carrots (1 pc.);
• oil (tablespoon);
• garlic (3 cloves);
• spices;
• lavrushka.

Cooking technique:

1. Chop the meat, cook until tender.
2. Fry buckwheat in a pan.
3. Cut the vegetables into cubes.
4. Cut the finished meat into cubes.
5. Add all the ingredients you need to the broth.
6. Cook until tender.
7. Toss in the finely chopped garlic 15 minutes before cooking.

Sprinkle with herbs before serving.

How to make zucchini omelet

Such an omelet will be a hearty but dietary meal on the menu for a week for a family of 2.

Making a budget menu for a week is not as easy as it seems. To do this, you need to take into account all the nuances, including the tastes of each of the family members, compare the budget and food prices. As a result, such a menu saves the diet from monotony, saves a lot and deprives housewives of headaches about what to cook.

Planning your menu for the week can save you time. If you have thought about the diet, then some foods can be bought in advance. And you can cook it for future use. And you will not be in a hurry on the day of cooking in a hurry to shop in search of suitable ingredients. The more likely it is to buy them at a higher price, since there is no time to look for cheap analogs.

Saving time also lies in the fact that you do not need to look in a cookbook or on the Internet for an answer to the question: what to cook?

Minimum losses for the budget

Making a menu will help minimize waste for your pocket. After all, you buy only those products that are needed for cooking. This means there will be fewer spoiled ingredients that never made it to their time.

A well-thought-out diet negates rash purchases, which are purchased on the basis of the "may come in handy" principle. But often they lie on the shelves of the refrigerator until they deteriorate. And when, nevertheless, recipes with their use are found, it turns out that there are not enough additional components, which are often by no means cheap.

For this you need an economical menu in order to spend money on something other than food.

The leftovers are sweet

Try not to throw away what is left of the cooked dish. In this case, you can make the appropriate adjustments in the menu.

For example, if you haven't finished mashed potatoes, make zrazy the next day or use it as a filling for pies. Sour milk and curdled milk can be used to bake pancakes, pancakes or other pastries.

Planning rules

The first step is to learn the art of making a menu. Then, with this list, you can go grocery shopping a couple of times a week and start working on dishes that take a lot of time to prepare.

What do you need to know when drawing up a menu? Consider not only the family's taste preferences, but also the overall budget.

Conduct an audit of kitchen cabinets. There you can easily find products on the basis of which you can make up a diet.

Try not to offend any of the household members. If your husband can't imagine life without meat, then make chops on Monday. And if your son is a fan of fish, then please him with his favorite dish on Tuesday.

If guests are going to you, then add additional dishes to the menu. There must be a backup plan for unexpected guests.

In many supermarkets and chain stores, promotions are constantly held. This will help save money on the purchase of the necessary goods.

Making a list

As already mentioned, when drawing up the menu, you need to take into account the tastes of absolutely everyone who enters the family, the budget and the seasonality of the products.

Considering the principles of good nutrition, your list should include:

• meat. Choose lean ones, such as beef, rabbit, veal, or pork.
• eggs;
• bird;
• Fish and seafood;
• berries and fruits;
• dairy and fermented milk products;
• vegetables and herbs;
• proteins. There are a lot of them in legumes;
• cereals. Choose the ones you like;
• vegetable and butter;
• bread (preferably whole grain or yeast-free rye);
• spices;
• for sweet dried fruits, not too sweet marshmallows or natural apple marmalade.

Menu shape

Choose the form of the menu that will be practical for you. It can be in electronic form, printed on a printer, or even written by hand.

Over time, you will understand in what form the list will suit you in all respects. There are special programs designed to save time and effort.

You can create a simple template and supplement it with the necessary products.

For convenience, next to each dish, write the recipe and the products that you will need to prepare them.

The menu allows you to make the diet varied. Food acquires consistency and you do not need to come up with something to fill your stomach in a chaotic manner. Say no to monotonous eating.

Sample menu

We will give you an example of a weekly menu. Of course, it may not take into account all of your taste preferences. But with this template in front of you, you can make changes to it at your discretion.

Monday

1. For breakfast you can serve buckwheat porridge.
2. For lunch, cook a soup with chicken and noodles or rice. It's easy to prepare, yet nutritious and delicious. For complete happiness, you can bake potatoes.
3. An afternoon snack can consist of a salad of dried apricots and carrots, seasoned with honey.
4. For dinner, stew the liver in sour cream, serve noodles as a side dish. An addition will be a vegetable salad or salad left over from an afternoon snack.

Tuesday

1. Start your morning with scrambled eggs and sausages. Or make pancakes from curdled milk or sour milk.
2. Serve the noodle soup and beetroot salad prepared the day before in the afternoon.
3. For an afternoon snack, you can have a snack with a fruit salad or just fruit. You can bake a roll with lemon.
4. Dinner can consist of pilaf and vegetable salad (vinaigrette, vitamin mix or classic with tomatoes and cucumbers).

Wednesday

1. Serve semolina for breakfast with raisins. Oatmeal will do just fine too. It has a positive effect on digestion and gives vigor for the whole day.
2. A hearty meal can include goulash.
3. Afternoon snack - ratatouille with rice.
4. Dinner may include potato zrazy with meat or mushroom filling and salad, such as radishes and herbs.

Thursday

1. Think of breakfast in kindergarten and make a curd casserole.
2. For lunch, you can please your household with pea soup. Serve garlic croutons made from black bread with it.
3. Diversify your afternoon snack with potato cakes.
4. Paying tribute to the Soviet past, stew fish and vegetables in sour cream or make meatballs on Thursday.

Friday

1. Cheer up the whole day by preparing berry dumplings seasoned with sour cream for breakfast.
2. Serve the mashed potatoes and chicken and mushroom salad for lunch.
3. The afternoon snack should not be heavy on the stomach. Yogurt will cope with this task. Or you can make a ginger-cinnamon banana shake. It is not only tasty, but also good for the immune system.
4. In the evening, treat yourself to shrimp garnished with rice and green salad.

Saturday

1. The presence of eggs is mandatory in the diet. Therefore, serve the omelet for breakfast.
2. Fish hodgepodge is a dish for lunch.
3. Serve apple pancakes or cheese cakes for an afternoon snack.
4. For dinner, stew the cabbage with rice and minced meat. A salad can be made with carrots and garlic.