As prices rise, saving on food is becoming increasingly difficult. Especially if you have a large family. But there is a good option - this is a pre-compiled menu for a week for a family of 4 people with recipes and a grocery list. A pre-compiled list will protect you from purchasing unnecessary goods.
Monday
- Breakfast – toast, oatmeal with raisins, tea.
- Lunch – pickle soup, mashed potatoes with boiled beef.
- Dinner – potato zrazy with mushrooms, salad.
Ingredients:
- pork ribs – 300 g;
- potatoes – 4 pcs.;
- onions – 2 pcs.;
- carrots – 2 pcs.;
- pearl barley – 4 tbsp. l.;
- pickled cucumbers – 4 pcs.;
- lean oil - for frying;
- tomato paste – 2 tbsp. l.;
- spices, salt - to taste.
Preparation:
- Boil broth on pork ribs.
- Peel, cut and fry all vegetables (except cucumbers). Send into broth. Cook over low heat.
- After 10 minutes, add tomato paste, seasonings and salt.
- Next add pearl barley. Cook for about 30 minutes
- Add pre-peeled and chopped potatoes. After 20 minutes, set aside the pan with the finished soup.
Ingredients:
- potatoes – 1 kg;
- mushrooms – 300 g;
- onions – 2 pcs.;
- egg – 2 pcs.;
- butter – 60 g;
- lean oil - for frying;
- flour – breading;
- salt, seasonings - at your discretion.
Preparation:
- Peel the potatoes, wash them, immerse them in water, boil, add salt and cook until tender.
- Cut the mushrooms into cubes.
- Peel the onions, chop finely and fry in a small piece of butter until golden.
- Add mushrooms, seasonings, salt. Stir and cover with a lid for a couple of minutes. Then remove the lid and simmer until the liquid has completely evaporated over medium heat.
- Cool the finished potatoes a little and pass through a meat grinder.
- Add the pre-beaten egg and the rest of the butter to the mashed potatoes. Mix well.
- Divide the mixture into 8 pieces and form into balls. Mash each one, turning it into a flat cake and place 1 tbsp in the center. l. mushroom filling.
- Raise the edges of the cakes and form oval pies.
- Roll all the zrazy in flour, fry on both sides in hot vegetable oil until golden brown.
Ingredients:
- Chinese cabbage – 25 l;
- green onions – 4-5 pcs.;
- mayonnaise – 2 tbsp. l.;
- vinegar - 1 tbsp. l.
Preparation:
- Rinse the cabbage, remove large leaves and cut them into 2-3 pieces.
- Wash the green onions and finely chop them.
- Combine mayonnaise with vinegar.
- Add the prepared dressing to the leaves and mix well.
- Transfer to a nice plate and garnish with onions.
Tuesday
- Breakfast – buckwheat porridge with milk, coffee/tea.
- Lunch – noodle soup, carrot salad.
- Dinner – chicken liver with sour cream and pasta.
Ingredients:
- chicken meat – 0.5 kg;
- onions – 2 pcs.;
- carrots – 2 pcs.;
- potatoes – 5-6 pcs.;
- pasta - at your discretion;
- greens - optional;
- salt – 1 tbsp. l.
Preparation:
- Wash the chicken and cut into medium pieces.
- Peel the onions and carrots, immerse them in a pan of water along with the meat, boil, remove the foam, reduce the boiling temperature. Add salt and cook for 30-40 minutes.
- When ready, remove all food. Vegetables are no longer needed. Separate the meat from the bones and put it back into the broth.
- Peel the potatoes, cut them, place them in boiling broth and cook for 20 minutes.
- In the meantime, take fresh carrots and onions, peel, chop finely and fry in vegetable oil. When ready, add to soup.
- Add pasta, cook for about 8-10 minutes. At the end you can add a little chopped herbs.
Ingredients:
- carrots – 400 g;
- cheese – 150 g;
- garlic – 3-4 cloves;
- greens – 30 g;
- sour cream – 80 g;
- salt - to taste.
Preparation:
- Grate the peeled carrots on a coarse grater.
- Grate the cheese on it and add to the carrots.
- Finely chop the garlic and add to the processed ingredients.
- Season with sour cream, salt and mix thoroughly.
Ingredients:
- liver – 300 g;
- pasta - at your discretion;
- onion (large) – 1 pc.;
- sour cream – 4 tbsp. l.;
- lean oil - for frying;
- salt, seasonings - to taste.
Preparation:
- Rinse the liver several times, chop coarsely, roll in flour.
- Peel the onion, finely chop and throw into a hot frying pan with vegetable oil.
- After 2 minutes, add the liver, fry until golden brown, then lower the heat, add salt and simmer covered for 5-7 minutes.
- Separately cook the pasta. Drain the water.
- When ready, combine the liver with pasta and serve.
Wednesday
- Breakfast - hot sandwiches with cheese and sausage.
- Lunch – noodle soup, bean puree, cabbage salad.
- Dinner – potato casserole with minced meat.
Ingredients:
- white cabbage – 400 g;
- carrots – 2 pcs.;
- onion (large) – 1 pc.;
- greens - a bunch;
- vegetable oil - dressing;
- salt - to taste.
Preparation:
- Wash all vegetables thoroughly, peel and cut into strips.
- Combine in one plate, add salt, add butter and serve.
This is the simplest salad recipe, which is on the menu for the week, and fits perfectly for a large family of 4 people. The food list, which includes the ingredients for this dish, is at the end of the article.
Potato casserole with minced meat
Ingredients:
- minced meat – 0.5 kg;
- potatoes – 1 kg;
- eggs – 3 pcs.;
- onion (medium) – 1 pc.;
- flour – 3-4 tbsp. l.;
- hard cheese – 120 g;
- lean oil - for frying;
- pepper, salt - at your discretion.
Preparation:
- Wash the potatoes, peel them, cut them in half, pour boiling water over them and cook until done.
- Peel the onion, chop finely and fry in oil until golden brown.
- Add minced meat, stir and fry for about 15 minutes. Stir occasionally.
- Mash the finished hot potatoes well.
- Wait until it cools down, add eggs and flour. Mix.
- Place the finished products on a baking sheet in layers, adding cheese between them. The sequence is as follows: potatoes, minced meat, potatoes, sour cream.
- Place the baking tray with the contents in the oven at 180 degrees until done. As soon as a crust forms on the surface, you can remove it.
Thursday
- Breakfast - cheesecakes with sour cream, yoghurt.
- Lunch – pea soup,
- Dinner – chicken fillet baked with potatoes.
Ingredients:
- cottage cheese – 450 g;
- eggs – 2 pcs.;
- flour – 7 tbsp. l.;
- sugar – 5 tbsp. l.;
- vegetable oil - for frying.
Preparation:
- Place the cottage cheese in a deep bowl, mash, add eggs and sugar. Mix everything until smooth.
- Add 4 tbsp. l. pre-sifted flour and continue stirring.
- Place the mixture on a board sprinkled with flour and form a “sausage”. Cut into equal pieces, dip each in flour, press down a little. To make flat cakes.
- Place in a heated frying pan with oil, fry on both sides until golden brown.
Ingredients:
- beef – 0.5 kg;
- peas - 1 tbsp.;
- potatoes – 5-6 pcs.;
- onion – 1 pc.;
- carrots – 1 pc.;
- garlic – 2-3 cloves;
- greens - a bunch;
- vegetable oil - for frying;
- salt – 1 tbsp. l.
Preparation:
- Pour the peas into a deep bowl, pour boiling water over them and leave for an hour.
- Pour water into a saucepan and boil. Add washed meat, salt, cook for about an hour.
- Wash the potatoes, peel and cut into cubes.
- Finely chop the peeled onion. Pass the carrots through a medium grater, and turn the garlic into crumbs.
- Add carrots, onions and garlic to a heated frying pan with oil. Fry at low temperature, stir occasionally.
- Remove the meat and cool. Instead, put the peas in the pan and cook for about half an hour. After the appointed time, throw in the potatoes and cook for 20 minutes.
- Finely chop the beef and add it to the soup with fried vegetables. At the end, add chopped herbs and set aside after 5 minutes.
Ingredients:
- chicken fillet – 1 kg;
- onions – 3 pcs.;
- potatoes – 1 kg;
- cheese – 150 g;
- tomatoes (fresh) – 3-4 pcs.;
- mayonnaise - dressing;
- seasonings, salt - to taste.
Preparation:
- Prepare everything except cheese and tomatoes separately.
- Cut the fillet into thin slices, beat, rub with salt and pepper and fry in oil.
- Boil the peeled potatoes whole, being careful not to overcook them. Cut it into rings.
- Turn the onions into rings, soak them in vinegar for a while, then fry them.
- Use a sharp knife to turn the tomatoes into circles, being careful not to crush them.
- Place on a baking sheet in layers, first meat, then onions, potatoes, tomatoes and cheese. Cover all layers with mayonnaise.
- Place in an oven preheated to 200 degrees and cook for about 30 minutes.
Friday
- Breakfast – oatmeal with dried fruits and honey, tea/coffee.
- Lunch – pea soup.
- Dinner – baked fish with cheese and vegetables.
Ingredients:
- cod fillet – 1 kg;
- onions – 2 pcs.;
- carrots – 2 pcs.;
- bell pepper – 1 pc.;
- tomato – 2 pcs.;
- greens, cheese - decoration;
- cheese (for filling) – 120 g;
- sour cream – 2 tbsp. l.;
- soy sauce – 1 tbsp. l.;
- egg – 1 pc.;
- coriander, cumin - at your discretion;
- ground black pepper – 2 pinches.
Preparation:
- Cut the frozen fillet into 8 equal parts. Treat each one with spices and salt.
- Place on a greased baking sheet.
- Cut the onion into rings and put 2 pieces each. for every steak.
- Place carrots on top, passed through a coarse grater.
- Rinse the pepper, peel the inside and cut into strips. Place on carrots.
- Next, add tomatoes in circles.
- Add soy sauce, sour cream, ground pepper and grated cheese to the beaten eggs. Mix everything thoroughly.
- Pour the prepared sauce over each steak.
- Place in preheated oven. Bake until a delicious crust forms.
Saturday
- Breakfast – pancakes with apples, black tea.
- Lunch – vegetarian pilaf.
- Dinner – stewed chicken, bean salad.
Ingredients:
- ready-made pancakes – 8 pcs.;
- apples – 4 pcs.;
- sugar – 200 g.
Preparation
- Pancakes should be cooked with milk.
- Peel the washed apples and grate them on a coarse grater.
- Place in a saucepan, add sugar, a little water and simmer until the fruit is soft.
- Unfold the pancakes, put 1 tbsp in each. l. fillings, wrap in tubes.
Ingredients:
- round rice – 500 g;
- onions – 2-3 pcs.;
- carrots – 2 pcs.;
- butter (melted) – 3-4 tbsp. l.;
- mustard seeds – 2 tsp;
- salt – 2 tsp.
Preparation:
- Grate the carrots and onions on a coarse grater or cut into strips.
- Heat oil on the stove in a thick-bottomed pan and fry the mustard seeds. As soon as they start to crackle, add vegetables and fry for 10 minutes.
- Stir gently and pour in 800 ml of water. As soon as it boils, cover with a lid and let it simmer for 20 minutes.
When serving, you can decorate with fresh herbs.
Ingredients:
- red beans (canned) – 1 can;
- Korean carrots – 200 g;
- sausage (boiled) – 150 g;
- white crackers - 2 handfuls;
- mayonnaise - dressing;
- greens - a bunch.
Preparation:
- Cut the sausage into strips and combine with carrots.
- Place the beans in a colander to drain excess liquid and add to the food.
- Add mayonnaise and finely chopped greens.
- Cut the loaf into cubes, fry without oil, cool and add to the salad before serving.
Sunday
- Breakfast – oatmeal with walnuts, yogurt.
- Lunch – vegetarian pilaf.
- Dinner – vinaigrette, fish cutlets.
Ingredients:
- beets – 2 pcs.;
- carrots – 2 pcs.;
- potatoes – 5-6 pcs.;
- pickled cucumbers – 3 pcs.;
- onion (large) – 1 pc.;
- greens - a bunch;
- unrefined oil - dressing.
- salt – 1-2 pinches.
Preparation:
- Boil all vegetables except onions and cucumbers in their skins, remove the peel.
- Cut each ingredient into small cubes. Combine everything in one container.
- Add herbs and oil, mix well. Place on a beautiful dish.
Fish cutlets
Ingredients:
- fish fillet – 1 kg;
- onions – 2 pcs.;
- egg – 1 pc.;
- bun – 100 g;
- semolina – 3 tbsp. l.;
- butter – 30 g;
- ground pepper – 2 pinches;
- salt – 2 tsp.
Preparation:
- Soak the bread in water.
- Pass the fillet, onion and soaked bread through a meat grinder.
- Add melted butter, egg, pepper and salt to the minced fish. Mix and beat well.
- Divide the mixture into pieces and form into cutlets. Roll each one in semolina.
- Place the cutlets in a heated frying pan with oil, fry on both sides, pour in 2 tbsp. l. water, cover with a lid and turn down the heat. After a minute, remove the lid and fry until done.
Product List
Below is a list of all the necessary foods that can feed a family of 4 all week. The main thing is to strictly follow the written menu and recipes.
List of necessary products for the week:
- Bread.
- Coffee.
- Vegetable oil.
- Unrefined oil.
- Butter.
- Soy sauce.
- Dried fruits.
- Walnuts.
- Pearl barley.
- Buckwheat.
- Semolina.
- Oatmeal.
- The rice is round.
- Beans.
- Canned beans – 1 can.
- Pancakes.
- Peas.
- Sugar.
- Salt.
- Flour.
- Raisin.
- Seasonings.
- Pasta.
- Milk.
- Mayonnaise.
- Yogurts.
- Vinegar.
- Sour cream.
- Cottage cheese – 600 g.
- Korean carrots – 200 g.
- Pork ribs – 300 g.
- Beef – 1.2 kg.
- Chicken meat – 2.5 kg.
- Chicken liver – 300 g.
- Minced meat – 500 g.
- Cod fillet – 3 kg.
- Sausage.
- Cheese – 750 g.
- Tomato paste – 1 pack.
- Pickled cucumbers – 1 jar.
- Potatoes – 8 kg;
- Onion – 2.5 kg.
- Carrots – 3 kg.
- Mushrooms.
- Eggs.
- Beijing cabbage – 1 pc.
- White cabbage – 1 pc.
- Garlic.
- Tomatoes – 1 kg.
- Green.
- Apples.
- Beet.
- Bulgarian pepper.
Having previously compiled a menu with recipes for the whole week for a large family of 4 people, you can follow the list to buy everything you need and save a certain amount of money. Here are the simplest products listed, from which it is easy to prepare delicious and satisfying dishes.
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 meals, and will also significantly reduce your financial expenses on groceries.
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.
In addition, 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 creating 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 make your diet balanced and consistent with the basic principles of a healthy diet, you should diversify it with certain recipes. They, in turn, can be found on the Internet or relevant literature. So, how do you create a menu with good recipes for the week for your family?
The benefits of planning a menu for the week
There are many benefits to creating a complete healthy meal plan for your family for the 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 healthily and balanced, and you will begin to spend a minimum amount of time on kitchen work.
Creating a simple weekly menu for your 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 long wanted to try, just write them down on paper, or, as a last resort, print it 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, don't forget to take into account write down on a piece of paper what is temporarily or permanently prohibited to individual members. For example, if your child is allergic to carrots, making carrot cutlets for dinner might be a good idea for everyone else, but it certainly isn't 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 that is currently going through difficult times financially, we recommend that you go to the store in advance, to the 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 those products that are used almost everywhere, in any complete dish or snack, and which can “help you out” at any time, being quite filling, appetizing and loved by everyone.
Among the “basic” products are usually listed:
Of course, lists of traditional “basic” products cannot be tailored to each person, much less to a specific family. But still, you will 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:
- Family dinner in a restaurant or cafe on Fridays;
- Training in sections for children on Thursdays and Tuesdays;
- Fasting days.
Yes, yes, fasting days are needed not only for ardent guardians of the female figure, but also for 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;
- Lunch: vegetable broccoli soup (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 serve it with fried potatoes and meat or anything similar.
If there is a family tradition of dining out on certain days of the week, do not include those days in the plan (unless you also 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.
It should look something like this:
As you can see, even from this list it is clear how much you can make your life easier by planning your diet in advance. It is not necessary to follow this example specifically (after all, many people are simply accustomed to eating a heavy meal for dinner, even though it is harmful), but we believe the principle is clear to you.
Eat healthy and balanced!
Proper nutrition is the key to a healthy, carefree life. With its help, you can avoid many health-related ailments. Some people believe that healthy food is not necessarily tasty. Of course, this opinion is erroneous; with proper planning, you can come up with various combinations of not only healthy, but also appetizing dishes. How to plan a healthy meal, a weekly menu for a family, we will look at in our article.
Basic mistakes
Before you start eating exclusively healthy foods, let's look at the main mistakes a person makes in eating behavior:
- No breakfast.
- The first meal will take place during lunch, consisting of semi-finished products.
- During depression, increased eating occurs.
- Excessive eating of fast foods.
- Food on the go.
- Exhausting diets, even starvation.
- Insufficient consumption of drinking water.
If your family's goal is to lose weight, you will lose significantly more weight from healthy meals than from fasting, which is fraught with breakdowns.
The basis of proper nutrition
Before drawing up a meal schedule for the week, read the basic rules:
- To develop a habit, it is advisable to have breakfast at the same time.
- Complex carbohydrates are necessarily present in food. It is recommended to take them in the morning. Such food includes various cereals.
- Do not load your stomach during the afternoon snack. Give preference to low-calorie foods.
- One of the important rules is variety, food should have different origins (animal and plant)
- Maximum calorie intake is lunchtime.
- If it so happens that you have fallen off the regime, do not give up under any circumstances, continue to eat healthy food as if nothing had happened.
- Eating frequently will help improve metabolism; the best option is five meals, with a time difference of 3 - 4 hours.
- Do not start lunch in a tired state; you need to eat slowly, putting aside extraneous thoughts.
- After finishing the meal, drinking water or tea is allowed 30 - 40 minutes later.
- Replace sugar and sweets with honey.
- Replace regular salt with iodized salt and reduce its consumption.
- Avoid coffee; you can replace it with chicory.
The benefits of healthy eating
Proper nutrition and a weekly menu for the family will bring the following benefits:
- By eating frequently, the body will stop feeling hungry. The absence of this phenomenon helps to improve metabolism. In case of possible need for food, optimal snacks are provided.
- Despite some tips and rules, a healthy diet does not limit a person’s taste preferences. If you really want a portion of fried shish kebab, a sausage sandwich or pizza, once a week you can treat yourself to “junk” food without compromising your health.
- If you are used to visiting restaurants and often visit, you can always choose the best meal options for each family member.
Why do you need a weekly meal plan?
- By making a meal plan in advance, you don’t have to think every day about what to cook for breakfast, lunch and dinner.
- Meal planning helps you manage your free time: on busy days you can cook something in a hurry, and on weekends you can pamper your family with delicacies.
- Significantly easier cooking.
- When planning a healthy diet for the week, all products for preparing various dishes are purchased immediately, in the right quantities, without unnecessary products. This way, you can save some money without buying unnecessary products.
Every day menu for the whole family
The menu is designed for one person, based on the number of family members, and the volume of products increases accordingly. Products with no specified weight or quantity are equal to one serving. Serving = 1 glass. Let's look at the menu for the week for home meals.
First day of the week.
Breakfast. A serving of oatmeal porridge with pieces of berries (fresh or frozen), cottage cheese with low-fat sour cream.
Repeated breakfast. 250 ml. ryazhenka, 1 apple.
Lunch time. A serving of buckwheat porridge, one steamed chicken cutlet. Green tea + 1 citrus fruit.
Afternoon snack. A handful of raisins and a few cashews.
Dinner time. 200 ml of any drinkable fermented milk product, boiled or baked chicken breast (250 grams), two fresh cucumbers.
Second day of the week.
Breakfast. A glass of corn flakes with low-fat milk, cottage cheese casserole, 2 boiled eggs.
Repeated breakfast. Any fresh fruit, two pieces of low-fat cheese.
Lunch time. Vegetable soup, a portion of durum wheat pasta with cheese, 1 tomato.
Afternoon snack. Green tea, 1 cereal bar.
Dinner time. Steamed fish (250 grams of finished product), stewed cabbage.
Third day of the week.
Breakfast time. A portion of oatmeal porridge with berries, a portion of cottage cheese with low-fat sour cream, two eggs.
Repeated breakfast. Two apples.
Lunch time. Boiled rice, poultry. A couple of slices of low-fat cheese, 1 citrus fruit.
Afternoon snack. One cereal bar.
Dinner time. Stewed vegetables, baked fish.
Fourth day of the week.
Breakfast time. Rice porridge cooked in milk, with a handful of any nuts, two fresh pears.
Repeated breakfast. A glass of natural yogurt.
Lunch snack. Boiled rice with Mexican mixture (peas, corn, beans), rabbit meat (250 grams).
Afternoon snack. Dried fruit compote, 1 citrus fruit.
Dinner time. Two pieces of cheese, boiled vegetables, turkey meat (170 grams).
Fifth day of the week.
Breakfast. Omelet with milk, three slices of cheese, cottage cheese with low-fat sour cream.
Repeated breakfast. Green tea, cereal bar.
Lunch time. A serving of chicken soup, a baked piece of red fish, a slice of low-fat cheese.
Afternoon snack. A glass of kefir.
Dinner time. Salad of fresh vegetables and herbs, boiled rice, chicken breast (150 grams).
Sixth day of the week.
Breakfast. A glass of cereal with milk, an omelette, a piece of cheese.
Repeated breakfast. One orange.
Lunch time. Seafood pasta, chicken soup, green tea.
Afternoon snack. Dried fruit compote.
Dinner time. A handful of nuts, a glass of kefir, a cereal bar.
Seventh day of the week.
Breakfast. Cereal cookies, a glass of low-fat milk, cottage cheese with sour cream.
Repeated breakfast. Fresh pear.
Lunch time. Buckwheat porridge, a piece of lean meat (200 grams).
Afternoon snack. A glass of homemade jelly.
Dinner time. A piece of baked red fish (250 grams), a green salad, two fresh cucumbers.
Please note that the weekly menu provided is approximate. If you have a child in your family, consider some features when creating a meal plan:
- If a child is actively involved in any sport, the daily calorie intake is 2300 kcal.
- Children from 7 to 10 years old are supposed to consume 2000 kcal.
- Completely eliminate the consumption of sausages, sausages, and semi-finished products.
- Season vegetable salads only with vegetable oil.
- When purchasing groceries for the week, check expiration dates. A healthy diet includes high-quality and fresh products.
- Meat or fish are present in the diet every day.
- For breakfast, you must take foods containing calcium: milk, cottage cheese, cheese, sour cream.
- Eating fresh fruit daily.
List of useful products
In addition to the food indicated in the sample menu, we will consider products that are suitable for preparing dishes for the whole family.
- Eggs.
- Cabbage.
- Whole grain breads.
- Fermented milk products.
- Millet and barley groats.
- Cauliflower.
- Bread with cereals.
- Sour cream.
- Asparagus.
- Mushrooms.
- Fresh vegetables, fruits, berries.
- Beans.
- Dark chocolate.
- Chicken fillet
- Olive oil (for seasoning dishes).
Remember that following a balanced diet is not a diet, but a norm of life. By eating healthy foods today, you take care of your well-being for many years to come.
Healthy saving of money is a useful skill. In modern conditions, food prices are high and expenses often exceed all imaginable standards. Today we have compiled a budget menu for you for the week, following the principles of inexpensive and healthy nutrition. It represents ready-made option, with the number of products purchased and their approximate cost.
Required Products
| Name | Quantity | Price, rub. |
|---|---|---|
| Potato | 1.5 kg. | 37,5 |
| Beet | 400 gr. | 10 |
| Carrot | 600 gr. | 15 |
| Onion | 650 gr. | 18,5 |
| Pickled cucumbers | 1 jar | 83 |
| Sauerkraut | 1 pack | 41 |
| Beans | 400 gr. | 34 |
| Boiled sausage | 200 gr. | 35 |
| Chicken egg | 5 pcs. | 23 |
| Canned green peas | 2 cans | 48 |
| Mayonnaise | 1 pack | 28 |
| Pork | 300 gr. | 50 |
| Green | 70 gr. | 52 |
| Butter | 1 pack | 48 |
| Beef | 1 kg. | 319 |
| Cabbage | 700 gr. | 10 |
| Tomatoes | 200 gr. | 30 |
| Sour cream | 100 gr. | 25 |
| Garlic | 3 pcs. | 28 |
| Puff pastry | 700 gr. | 20 |
| Chicken fillet | 350 gr. | 31,5 |
| Rice | 200 gr. | 13 |
| Bell pepper | 150 gr. | 7,5 |
| Canned corn | 1 jar | 45 |
| Buckwheat | 1 glass | 11 |
| Zucchini | 200 gr. | 5 |
| Sausages | 350 gr. | 42 |
| Pasta | 250 gr. | 17 |
| Unaccounted products | ~200 | |
| Total | 1327 |
Dishes for the week
We know firsthand that preparing half a liter of borscht for one person is not an option, so in the menu we will limit ourselves to listing the dishes, their composition and the amount that will last you for 1 week with a consumption of 2000 kcal per day, which is the average for a person.
Second courses
1. Pasta with sausages and seasonings
Sausages 350 g, dried basil 1 g, pasta 250 g, vegetable oil 2 tbsp. l., garlic 1 tooth, onion 1 pc., tomato paste 1.5 tbsp. l. and black pepper
2. Buckwheat with vegetables
buckwheat – 1 cup, granulated sugar – 0.5 tsp, onions – 1 pc., zucchini – 200 g., vegetable oil – 40 ml, carrots – 1 pc., salt – 3 g., tomato sauce – 1 tbsp. l.
3. Rice with vegetables
Rice 200 grams, vegetable oil - 10 g, onion - 1 piece, bell pepper - 1 piece, canned peas - 1 jar, carrots 1 piece, canned corn - 1 jar
4. Dumplings with minced chicken and herbs
Unleavened dough - 700 grams, red pepper - 2 grams, greens - 30 grams, potatoes - 70 grams, flour - 30 grams, onions - 100 grams, salt - 2 grams, black pepper - 2 grams, chicken fillet - 350 grams ,
Soups
1. Borscht with beef
Beef 500 g, sugar - 5 grams, carrots - 1 pc, white cabbage - 200 grams, onions - 1 pc, beets - 2 pcs, tomato paste - 2 tbsp, vinegar - 1 tbsp, greens - 10 gr.
2. Cabbage soup from fresh cabbage
Meat - 500 g, garlic - 2 pcs., cabbage - 500 g., onions - 1 pc., tomatoes - 2 pcs., vegetable oil - 2 tbsp. spoons, potatoes - 2 pcs., greens - 20 grams, bay leaves - 2 pcs., sour cream - 100 g., carrots - 1 pc., pepper - 3 grams.
3. Potato soup
Pork - 300 g, black peppercorns - 4 pcs., onions - 100 g., coriander - 1/4 tsp, allspice - 3 pcs., bay leaf - 3 pcs., potatoes - 550 g. , paprika - 1/4 tsp, herbs - 10 grams, butter - 20 g, vegetable oil - 1 tbsp.
Salads
1. Olivier classic
Potatoes - 4 pcs., pickled cucumbers - 3 pcs., boiled sausage - 200 g, chicken eggs - 5 pcs., carrots - 2 pcs., canned green peas - 1 jar, mayonnaise - 2 tbsp. l;
2. Vinaigrette with beans
Potatoes - 2 pcs., salt - 2 grams, beets - 1 pcs., carrots - 2 pcs., onions - 1 pcs., pickled cucumbers - 2 pcs., sauerkraut - 100 g., beans - 400 g., sunflower oil - 2 tbsp.
Budget menu for a week for a family
The menu is designed for a family of 2 people. If you need to calculate a menu for 3 people, simply multiply the number of products by 1.5. It should be understood that it is difficult to include any delicacies in a budget menu: fruits, sweets, and so on, so we will form only the body of the diet, with a calorie content of 1900 kcal for men and 1500 for women. The consumption of all other products will be at your discretion.
Monday
Breakfast
- pasta with beef stew - 400 grams;
Dinner
- bow pasta - 500 grams;
- borscht from fresh cabbage and potatoes - 500 g;
Dinner
- rice with chicken - 500 grams.
Total: 3356 kcal.
Tuesday
Breakfast
- cottage cheese 1.8% - 200 grams;
- Rice milk porridge - 600 gr.
Dinner
- lean cabbage soup - 500 grams;
- Olivier salad with chicken - 500 gr.
Dinner
- Bigus with pork – 600 g.
Total: 3467 kcal.
Wednesday
Breakfast
- fried eggs - 500 gr.
Dinner
- potato soup with mushrooms - 500 grams;
- vegetable salad with mayonnaise - 500 gr.
Dinner
- fried potatoes - 500 grams;
- chicken cutlets with mushrooms - 300 g.
Total: 3460 kcal.
Thursday
Breakfast
- omelette with ham - 500 gr.
Dinner
- ear - 600 grams;
- Navy pasta - 300 g.
Dinner
- stewed potatoes with beef - 500 gr.
Total: 3495 kcal.
Friday
Breakfast
- buckwheat with mushrooms and onions - 400 gr.
Dinner
- mushroom soup with noodles - 600 grams;
- pasta with sausages and spices - 400 g.
Dinner
- stewed cabbage with potatoes - 400 gr.
Total: 3366 kcal.
Saturday
Breakfast
As you can see, there are no special things, but some people will ask where sour cream sauces are on the budget menu, and you will only have to eat empty pasta one day. Let’s answer very simply - the cost of such a diet is 2576 rubles! For one person it is only 1288 rubles per week.
The question is - why so little? The whole catch is that you most likely came to this page not to lose weight (which is what our site is actually about), which means you really have no idea how you can eat quality food and, most importantly, inexpensively. Most of the money goes to “goodies”: sweets, alcohol, lemonade, chocolates and other semi-finished products. Eating natural products is several times cheaper and this diet can be made into a restaurant diet, adding a couple of thousand to the costs.
At the same time, we invite you to take a look at the remaining sections of the site, where good dietary rations are collected, which are even cheaper than those presented.
Today, most young married women are interested in mastering time management at home. Keeping up with everything, trying to run a household economically and at the same time remaining attractive is not an easy task. Every housewife knows how much time it takes to cook and run around supermarkets after work. By learning how to create a weekly menu for your family, you will immediately solve several problems: save time, money and get rid of unnecessary workload.
Organizing and planning your family diet helps you save time and money.
Planning a menu for several days will save you from having to decide every day what to cook for breakfast, lunch, and dinner. This approach to cooking has a number of advantages - saving time and money. At the same time, you will be able to fulfill a long-standing dream - to switch your household to a healthy diet.
Save time
Switching to purchasing products according to a list saves a lot of time. How does it usually happen? An inexperienced housewife makes spontaneous purchases, and then decides at home what can be prepared from it. In addition, he spends time searching for an interesting recipe on the Internet. As a result, we spend most of our free time near the stove.
You need to do everything the other way around. First, we create a weekly menu for the family with recipes, and then we buy the necessary products for it. This way you can prepare some meals ahead. You won't have to run to the supermarket again if you forgot to buy something in a hurry. Cooking will turn into a deliberate process. Thanks to this planning, you can arrange a more gentle work schedule in the kitchen.
Financial benefit
Spontaneous grocery shopping has another unpleasant side. Have you noticed that when you enter the store just to buy bread and dairy products, you take out a whole cart? And then it turns out that only part of the contents will be eaten. And the rest will deteriorate. After all, each product has its own expiration date.
Sometimes women, tired after a day of work, in the desire to cook something quickly, buy semi-finished products or all sorts of “goodies”. They are not cheap. And their health benefits are questionable. Such unplanned expenses always hit the family budget.
If you create a weekly menu for your family in advance and make purchases based on it, the savings will be significant. For example, a year of such a deliberate approach to expenses will allow you to save for a long-awaited vacation, which was previously not available due to lack of finances.
Balanced and healthy diet
Another important advantage in diet planning is the opportunity to create a more healthy menu for all family members and to join a healthy lifestyle. For those who want to lose excess weight, this is a must.
When creating a sample menu for the week, it is important to consider several factors
If there are only healthy foods in the refrigerator, then you will not have any opportunity to eat something that is not permissible.
A balanced menu for the week for the whole family is a chance to switch to a healthier diet. It will be easier for you to control the amount of food you eat. You will be able to plan your menu for the whole day so that your diet will become more varied. After a few months, you will notice that giving up chaotic eating will have a beneficial effect on your health and appearance.
Planning a weekly menu includes 3 key points:
- Selecting recipes suitable for a specific family. Based on the selected recipes, create a list of dishes. Here you can enter dishes that are especially popular among family members. Ideally, for everyone. If you're unlucky, you can cook your favorite dishes one at a time. You can choose the recipes you want to master. In order to save time, it is worth alternating complex dishes with simple ones that will take a minimum of time.
- Make a list of ingredients using ingredients.
- Decide on their quantity and the required amount. Take this list to the supermarket. It is worth timing this event to coincide with the time when there are promotions in stores. Under no circumstances change the list on the fly. Consistency is an important point in planning.
You can do it differently. Carry out preparatory work. For a month, write down every day all the products you purchased, their quantity, and cost. At the end of the month, analyze the information received. You will immediately notice which products were extra, where you spent more than you needed (spontaneous purchases). It will become clear to you how often you buy, for example, dairy products and cereals. Inspect the refrigerator, all kitchen cabinets, and take into account all remaining supplies that have not expired.
Once you get used to shopping from a list, you can adjust your entries over time.
Making a grocery list
After drawing up a menu plan, you need to make a list of products necessary for its preparation.
When creating a simple weekly menu for your family, focus on the tastes of your household. Family income also needs to be taken into account. The time of year plays an important factor in compiling the list: it is better to buy fruits and vegetables that are in season. If you want not only to save money, but also to accustom your household to a healthy lifestyle, then give preference to healthy products.
Your cart should contain:
- low fat fermented milk products;
- eggs;
- meat (preferably chicken or turkey);
- fatty sea fish, seafood;
- various cereals;
- vegetables, herbs, fruits, berries;
- spices, herbs;
- vegetable oil;
- whole wheat bread;
- nuts, dried apricots, raisins;
- low-calorie sweets, honey.
If holidays are planned or guests are planned, then you need to draw up an additional list of products.
Selecting a convenient menu form
Now on the Internet you can download various programs with a calorie calculator or recipes indicating the quantities of ingredients. Use them to save time. A ready-made menu for a week for a family can become decor for the kitchen if you decorate it like in a restaurant. More practical housewives will opt for an electronic menu or one written down in a diary. For ease of planning, it is worth combining the list of dishes with the recipe.
Each family has its own taste preferences. Therefore, we offer one of many options.
| Monday | oatmeal with any seasonal fruits or berries | pickle, mashed potatoes with boiled chicken, fresh vegetable salad | potato zrazy with champignons (use leftover mashed potatoes from lunch) |
| Tuesday | cheesecakes with sour cream and berries | beetroot soup, stewed chicken liver, chopped vegetables | fish baked in foil with vegetables |
| Wednesday | buckwheat porridge with milk | chicken noodle soup, carrot and cheese salad | vegetable salad, boiled beef |
| Thursday | oatmeal pancakes with sour cream or honey | champignon cream soup, boiled beef salad with vegetables | fish stewed in tomato sauce with bell pepper |
| Friday | cottage cheese with berries | fish cutlets, cabbage and cucumber salad | vegetable ratatouille |
| Saturday | pancakes with apples | bell pepper stuffed with rice, minced meat | vegetable salad, stewed chicken liver |
| Sunday | cottage cheese casserole with pumpkin | vegetable soup, pilaf with champignons, | chicken stewed in sour cream with pasta, vegetables |
From the presented weekly home menu for the family, we will select several dishes that can be prepared in a matter of minutes.
Oat pancakes
Ingredients (for 1 serving) - 1 egg, 3 tbsp. spoons of oatmeal, 1 tbsp. spoon of sugar.
Preparation – Grind the flakes, add egg, sugar, beat with a mixer. Leave for 5-10 minutes to swell. Then fry as usual pancakes.
Champignon puree soup
Ingredients – 300 g champignons, 3 potatoes, 2 onions, 300 ml 20% cream, vegetable oil, salt, black pepper, ground nutmeg (optional).
Preparation – Boil the potatoes. Peel the onions, mushrooms, chop everything coarsely. Fry the onion until transparent, then add champignons and spices. Fry, stirring, until the mushrooms are ready. Combine boiled potatoes, a glass of potato broth, fried mushrooms with onions, and cream. Beat with a mixer. If the puree soup is too thick, add a little more potato broth.
