Menu for a family of 3 people. Making a grocery list

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, such an opinion is erroneous, but with proper planning, one can come up with various combinations not only useful, but also delicious 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 taking it exclusively healthy food, let's look at the main human mistakes 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'll lose a lot by eating healthy more weight 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 important rules- variety, food should have different origins(animal and vegetable)
Maximum calorie intake is lunchtime.
If it so happens that you fall off the regime, do not give up under any circumstances, continue to eat healthy food as if nothing had happened
Helps improve metabolism frequent meals, the optimal 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 to iodized, 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 a 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 fried 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 prepare something for the day. a quick fix", and on the weekend treat your family with delicacies.
Significantly easier cooking.
Planning healthy diet for a week, all ingredients for cooking various dishes are purchased immediately the right quantity 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 drink fermented milk product, boiled or baked chicken breast(250 grams), two fresh cucumbers.

Second day of the week.

Breakfast. Cup corn flakes with low-fat milk, cottage cheese casserole, 2 boiled eggs.

Repeated breakfast. Any fruit in fresh, two pieces low-fat cheese.

Lunch time. Vegetable soup, a portion of pasta from durum varieties wheat with cheese, 1 tomato.

Afternoon snack. Green tea, 1 cereal bar.

Dinner time. Steamed fish (250 grams finished product), stewed cabbage.

Third day of the week.

Breakfast time. Portion 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 from fresh vegetables and greenery, 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 the child is actively involved in any sport, daily norm calories - 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. Healthy eating provides 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 specified food in sample menu, let's look at 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. Eating healthy products today - you take care of your well-being for many years.

Creating an economical menu for the week is not as easy as it seems. To do this, you need to take into account the nuances, including the tastes of each family member, and compare the budget and food prices. However, such a list eliminates monotony from the diet, allows significant savings and deprives housewives of headaches about what to cook.

Planning your menu for the week saves time. If you have thought about your diet, then some products can be purchased in advance. Or you can cook it for future use. And you won’t rush to the shops on the day of cooking in search of suitable ingredients. The more likely it is to buy them more expensive, since there is no time to look for cheap analogues.

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

Minimum losses for the budget

Planning a menu will help minimize the loss on your pocket. After all, you buy only those products that you will need to prepare dishes. This means there will be fewer spoiled ingredients that never got their chance.

A thoughtful diet eliminates thoughtless purchases that are made on the principle of “maybe it will come in handy.” But they often sit on the refrigerator shelves until they go bad. And when recipes using them are found, it turns out that there are not enough additional ingredients, which are often not cheap.

This is why you need an economical menu, so that you can spend money on something other than food.

Leftovers are sweet

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

For example, if you haven’t finished mashed potatoes, make zrazy from it the next day or use it as a filling for pies. You can bake pancakes, pancakes or other pastries from sour milk and curdled milk.

Planning rules

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

What should you know when creating a menu? Consider not only the family’s taste preferences, but also the overall budget.

Check out your kitchen cabinets. There you can quite possibly find products on the basis of which you can create a diet.

Try not to offend any of your 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 you have guests over, add additional dishes to the menu. There must be a backup plan for unexpected guests.

Many supermarkets and chain stores constantly hold promotions. This will help you save money on purchasing necessary goods.

Making a list

As already mentioned, when creating a menu, you need to take into account the tastes of absolutely everyone in the family, the budget and the seasonality of the products.

Taking into account the principles proper nutrition your list should include:

meat. Choose lean meat, 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 love;
vegetable and butter;
bread (preferably whole grain or yeast-free rye);
spices;
for dessert, dried fruits, not too much sweet marshmallow or natural apple marmalade.

Menu form

Choose a menu form 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 effort and time.

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

For convenience, next to each dish, write the recipe and ingredients that will be needed to prepare it.

The menu allows you to make your diet varied. Nutrition becomes consistent and there is no need to chaotically come up with something to fill your stomach with. Say no to monotonous eating.

Sample menu

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

Monday

For breakfast you can serve buckwheat porridge.
For lunch, cook soup with chicken and noodles or rice. It is very simple to prepare, but at the same time it is nutritious and tasty. For complete happiness, you can bake potatoes.
An afternoon snack can consist of a salad of dried apricots and carrots, seasoned with honey.
For dinner, stew the liver in sour cream and serve noodles as a side dish. The addition will be a vegetable salad or a salad left over from the afternoon snack.

Tuesday

Start your morning with scrambled eggs and sausages. Or make pancakes from yogurt or sour milk.
In the afternoon, serve prepared the day before. vermicelli soup and beet salad.
You can have a snack in the afternoon fruit salad or just fruit. You can bake a lemon roll.
Dinner may consist of pilaf and vegetable salad (vinaigrette, vitamin mix or classic with tomatoes and cucumbers).

Wednesday

For breakfast, serve semolina with raisins. Oatmeal will also be just right. It has a positive effect on digestion and gives you energy for the whole day.
A hearty lunch can consist of goulash.
Afternoon snack – ratatouille with rice.
Dinner may include potato zrazy with meat or mushroom filling and salad, such as radishes and greens.

Thursday

Remember breakfast at kindergarten and prepare cottage cheese casserole.
For lunch, you can please your household with pea soup. Serve it with garlic croutons made from black bread.
Vary your afternoon snack with potato cakes.
Paying tribute to the Soviet past, on Thursday, stew fish and vegetables in sour cream or make meatballs.

Friday

Cheer up your whole day by making berry dumplings topped with sour cream for breakfast.
Serve mashed potatoes and chicken and mushroom salad for lunch.
An afternoon snack should not be hard on the stomach. Yogurt will handle this task. Or you can cook banana smoothie with ginger and cinnamon. It is not only tasty, but also good for the immune system.
In the evening, treat yourself to shrimp with a side dish of rice and green salad.

Saturday

The diet must contain eggs. Therefore, serve an omelette for breakfast.
Fish solyanka is a dish for lunch.
Serve apple pancakes or cheesecakes for an afternoon snack.
For dinner, stew cabbage with rice and minced meat. The salad can be made from carrots and garlic.

Surprisingly, according to statistics, more than half family budget remains in grocery stores and markets, where we buy our food. This fact can be considered a very serious reason to figure out how to save on food during a crisis in order to leave more money for other purposes, without infringing on yourself. Proper saving is not at all a refusal of meat or fruit, but competent planning that allows you to eat well, but at the same time spending much less money than before. Let's figure out how to save on food with proper and high-quality nutrition.

Saving on food is easy

When we go on a grocery shopping trip, we are each time surprised to discover that food prices have risen, some of them quite significantly. However, contrary to logic, wages for the majority remained at the same level. Therefore, if earlier we bought this or that without thinking, today we will think ten times whether we need it. But switch to crab sticks and noodles instant cooking, is also not an option, because having saved here, we will soon have to pay for qualified medical assistance, where we will definitely have to fork out a lot.

Interesting

No matter how much they shout from TV screens, how does the government qualitatively regulate the cost of food products, which are included in the basic food basket, and statistics are a stubborn thing and it is useless to argue with its indicators. According to Rosstat, in the second period of 2017, the consumer confidence index increased by only 1%, and in total it now equals 14%, which is even 4% less than the same indicators for 2014.

However, Russians know how to perfectly adapt to the most unexpected conditions and changes, especially since there are still positive trends, we must pay tribute to the power structures. Many average families save on everything to ensure normal nutrition, not even realizing that you can save on food, but at the same time not go hungry, but on the contrary, eat healthy and healthy food. Let's figure out how to save correctly and what tips to use to make spending less and the table richer.

Saving money on food at the store wisely

How often, when you go to the supermarket for a loaf of bread or kefir, do you come back with two huge bags of all sorts of “goodies”, some necessary and some not so necessary, because there was a discount, a promotion, you were given bonuses and for other similar reasons? This is completely wrong and in most cases you would not normally buy such products, but the offer seems so tempting and the price is so amazingly low. Let's figure out how to save money on food when you go shopping.

Make a list and don't listen to ads.

To protect yourself as much as possible from unnecessary and wasteful purchases, it is recommended to visit the supermarket no more than once a week, and if possible, once or twice a month. This mode of purchasing food supplies will allow us to achieve one more beneficial effect– you will have to use up all the purchased products and less often send food to the trash bin.

When planning to purchase certain products, you should make a list and try not to deviate one iota from it, otherwise there will simply be no point in the whole process.
Take with you exactly as much cash as you need for purchases and a little more, but it’s better to leave a credit card with a large limit at home. It allows you not to think or see that you are spending money, and not your own, so it is quite advisable.
Be sure to eat before going to the store or market, otherwise all the takeaway food will beckon and call you. In addition, sociological studies have shown that a hungry person spends much more on food than a well-fed person.
Make a menu for the week, which we will talk about below, this will make it easier to navigate the store, which products you will need, and which you can easily refuse.
Do not pay attention to promotions held in stores if you have not planned purchases for them in advance, otherwise you cannot avoid unnecessary expenses. No matter how sweetly the advertisement “sings,” you should only follow the compiled list.

When going to a store or even a market, compare the cost of products at different retail outlets. Fortunately, today numerous services on the Internet can provide such opportunities, which will allow you to save on food during a crisis by choosing only the best and most profitable offers.

Abandon the brands and look down

Thousands of times eminent experts tell us that supermarkets, and after them others retail outlets, use their own strategy to get you to buy more expensive goods. But we stubbornly go and buy the same branded product, continuing to overpay for the name, and not for quality. Typically, products from well-known manufacturers are several times more expensive than regular ones, but this does not guarantee that their quality is as high. Pay attention to the personal brands of stores; they often offer good food at modest prices, it is worth considering offers of this kind.

The most expensive goods, famous brands and brands, in best rules world merchandising, are placed on shelves, just approximately in front of our eyes. All other products that are more affordable will huddle below and if you don’t look at the lower shelves, you will never see them. Meanwhile, in this way you can save a very significant amount. Don’t go to departments where you don’t need anything, this can provoke a spontaneous purchase, and with austerity, it’s definitely useless.

Semi-finished products, weight and expiration dates

Nutritionists have been sounding the alarm for a long time, advising never to buy processed foods, even if you are very lazy or simply don’t have time to cook. Firstly, they will definitely cost more than the dishes that you could prepare yourself. Don’t be lazy, set aside one day a month, stick several hundred dumplings, make cabbage rolls and cutlets. This will allow you to provide yourself with the same semi-finished products, only already made from something clear, because you will make them yourself and at an adequate price.

You should not overpay for packaging, as sometimes it can cost almost more than the product itself. In general, packaged cereals, sugar, cookies, candies and even fruits will cost more than exactly the same ones, but purchased by weight. Therefore, always pay attention to the weight of the package and estimate the price per kilogram. The difference can be shocking, so be careful.

Another opportunity to save money on food is not to disdain “expired” food, which supermarkets usually sell at several times cheaper. Moreover, it is prohibited to sell spoiled products to supermarkets, and discount shelves most often end up with products that are approaching their expiration date. An exception may be meat, fish and dairy products, which can lead to serious poisoning. You need to buy them only fresh and nothing else.

How to save on food at home and menu for the week

When everything is more or less clear with shopping, all that remains is to figure out how you can save on food at home. First of all, your menu should become flexible, therefore, your shopping list should constantly change. It is not at all necessary to eat the same thing, month after month or year after year, because your health will definitely not improve from this. On the contrary, experiment, try new things, not forgetting, of course, about saving.

Adjust the menu constantly. For example, instead of sharply increased prices for fish, you can cook something from chicken, and instead of mozzarella, buy Adyghe cheeses. Fortunately, there are plenty of options; the range of modern stores is unusually wide.
Do not neglect offal products such as liver, lungs, heart and others. Naturally, they cannot replace meat, but some dishes made from them can easily be on par with a juicy pork chop or beef steak.
Learn to cook on your own if you haven’t been able to do this before, follow updates on culinary sites, listen to the advice of famous chefs, all this will undoubtedly be beneficial.
Try to prepare food according to the season and from salads from fresh tomatoes in January it is better to refuse if you really want to save money. It is better to bake pies with cherries in the summer, and dried fruit compote is perfect in winter.
Make a lot of preparations for the winter, this way you will be able to spend less on vegetables and fruits.

In this way, you can significantly save your own money so as not to spend more than half of your budget on food. But that's not all, let's write down an approximate menu for the week to understand how it works in practice.

Menu for the week: list of dishes and shopping

The presented menu is not a standard; it can be adjusted according to the season and culinary preferences, but it will help you save money, that’s for sure. Firstly, it is advisable to divide all the products in the standard basket into two lists. The first will include what you can’t do without and what should always be in the house. Secondly, always try to make your diet varied, this will help you lead a healthy lifestyle, be active and cheerful.

List of required products

Bread and bakery products to taste.
Sugar.
Sunflower and butter.
Pepper and bay leaf.
Salt.
Vinegar.
Soda.
Fruits and vegetables.
Juice, dried fruits.
Cottage cheese or any other dairy products.
Fresh herbs and spices.

Menu for the week

Monday

Breakfast: rice porridge on milk.
Lunch: pickled onions and Tatar pilaf.
Dinner: garlic soup.

Breakfast: buckwheat porridge on milk.
Lunch: coleslaw and chicken meatballs.
Dinner: garlic soup (yesterday's).

Breakfast: millet with milk
Lunch: Potato casserole with chicken
Dinner: pickle.

Breakfast: vegetable omelet.
Lunch: oven-baked fish with vegetables and cheese.
Dinner: pickle.

Breakfast: semolina porridge.
Lunch: homemade noodles.
Dinner: cauliflower, baked with cheese.

Breakfast: pancakes with kefir or milk.
Lunch: noodles homemade naval style.
Dinner: pita rolls with crab sticks.

Sunday

Breakfast: toast and any dessert.

On Sunday, it is better to take a break from the kitchen and not prepare anything else for that day, as there will certainly be a wide variety of leftovers that someone must also finish eating. But by Monday you will have to prepare thoroughly, you can cook the same pilaf, or you can choose potatoes with mushrooms, or whatever you want. In addition, you can include some “goodies” in the menu, but it’s better to cook them yourself. For example, it could be cookies, pies, homemade fruit candies, etc.

List of products for the menu for the week

Millet, buckwheat, rice and semolina.
Cheese, kefir, sour cream and milk.
Onions, carrots, potatoes, garlic, tomatoes, cabbage and cucumbers.
Mayonnaise, tomato paste, spices.
Vegetables for omelettes (broccoli, cauliflower, asparagus, etc.).
Meat, minced meat, fish.
Eggs.
Pickled cucumbers.

If you want to do something yourself, in order to save as much as possible, you can cross out the minced meat and pickles, since a good housewife has her own preserves, and it doesn’t take long to twist the minced meat.

Video instructions on how to save money on food wisely

All of the above cannot be taken as a direct guide to action, but only in the context useful tips, because circumstances may develop differently. For example, a person may be allergic to some products that will have to be removed from the shopping list and replaced with others. It makes sense to watch a video in which an ordinary average woman and mother will tell you how she copes with the task of saving on food competently and without harm to herself and her family.

IN modern world a significant number of people are forced to strictly adhere to a budget. Salaries are often only barely enough to cover necessary expenses, or even not enough at all. In such conditions, it is necessary to carefully plan all expenses in advance, learn how to properly organize rest, food, treatment, etc. As practice shows, most Russian families spend about half of their income, or even more, on food. Therefore, organizing a budget diet plays an extremely important role. Let's clarify what an economical menu could be for a family of 3 people for 7 days of the week.

I’ll say right away for those who, having read the recommended dishes for any day, will say that this set is suitable for a family of any number of people. But no! A weekly menu for 3 people assumes that 2 people are working people. If we talk about the menu of a family of 5-6 people, then, for example, 2 people work, 1-2 are retired and 1-2 are children. It seems that when a large group lives in one room it is easier to pay for utilities, but in reality it is easier only for heating. All other services are metered. This means that the consumption of utilities per capita remains approximately the same. At the same time, the size of the pension is not comparable to the salary. Therefore, as a result, there is not enough money... In a family of two working people, funds are spent on two people. In a family of 5-6 people, in fact, it’s as if only 3 people are working, and you need to spend on 5-6... So it turns out that the weekly menu for a family of more people in most cases of life will be simpler, a menu for 3 people, respectively more interesting despite the fact that it is economical.

Economy menu for a week

Monday

The most healthy breakfast It’s not for nothing that porridges are considered, and they are quite inexpensive. Prepare for breakfast oatmeal, and if there are fruits, dried fruits, nuts or honey in the house, add them to ready dish.

For lunch, prepare borscht. First courses can be prepared with chicken, meat or bone broth. Use some of the meat in borscht, and the rest will go into other dishes, for example, salad, casserole or pizza.

Dinner. Excellent budget option For dinner the whole family will have potatoes baked in foil with filling - the so-called “crumb potatoes”.

Tuesday

You can also prepare egg dishes for breakfast. This way, all family members can have a tasty breakfast and aromatic omelette with cheese.

For lunch, boil a simple one chicken soup With homemade noodles.

For dinner, cook spaghetti with minced meat, you can also add it to the dish tomato sauce.

Wednesday

Prepare porridge for breakfast from available cereals, for example, corn or millet. Milk porridge is also a good option.

Boil for lunch pea soup.

And for dinner, cook rice and chicken liver stewed in tomato.

Thursday

Fry cheesecakes for breakfast or semolina balls.

For lunch, boil chicken soup with millet cereal or solyanka with beans.

A excellent option they will be meatless for dinner lazy cabbage rolls(rice with vegetables) or dumplings with potatoes and sour cream.

Friday

Prepare so-called curly scrambled eggs with tomatoes for breakfast.

For lunch, boil soup with meatballs.

And for dinner, prepare fish in batter with a side dish, for example, couscous or fried potatoes.

Saturday

A great option for a Saturday breakfast for the whole family would be lazy dumplings.

For lunch you can cook cabbage soup with sauerkraut.

And dinner may consist of mashed potatoes and goulash or meatballs with rice in white sauce and vegetable salad.

Sunday

Prepare rice and cottage cheese casserole for breakfast.

For lunch, make soup with dumplings.

And please your loved ones for dinner potato tortilla with cheese or buckwheat with vegetables and mushrooms.

What else can be included in an economical menu for 3 people?

Salads for a budget menu

There are quite a few salads that can be made from available products. Excellent choice will become budget meals from seasonal vegetables. In the cold season, you can prepare salads from beets, radishes and carrots.

TO budget salads also include “vinigrette”, “vitamin”, “meat with egg pancakes", "Korean style carrots" and "Georgian pickled cabbage".

Desserts and baked goods

In order to diversify the economical family menu, choose recipes with minimal amounts of eggs, butter, margarine and sour cream. So quite affordable dishes will become pancakes (they can be prepared with or without filling), lean yeast pancakes, shortbread, “potato” or “anthill” cakes. You can also build a cherry tree or apple strudel, cheesecakes with jam, various pies, pizza, Lenten pie(for example, with jam) and even “Coffee” or “Fish” cakes.

In order to compose economical menu for your family, audit your supplies. Carefully write down all the products that are currently in the house and adapt the menu to use them. On a separate sheet, write down the products that need to be purchased, calculate their quantity and price. Walk once with your list to different stores and markets. Draw your conclusions...

Go to the store only once a week, purchasing all the required amount of products at once. In the middle of the working week it is worth buying only perishable food eg bread or milk. But at the same time, you should not take with you more money than you plan to spend. Otherwise, you will spend money on something “very necessary”, which you could easily live without.

Of course, your diet should include fruits and dairy products. It is also advisable to purchase them in advance, focusing on your financial capabilities and the needs of family members.

It may well be that in your family there is no need to prepare first courses every day. They can be cooked for two days at once, which will significantly save time.

Thus, every housewife can create an economical menu for the week. If you try to stick to it, you will notice that you really spend less money, but your family members remain full and satisfied. The main thing is to start!

Economical menu for a week for a family of 3 people.

Economical menu for a week for a family of 3 people

Monday.

Breakfast: Buckwheat porridge.
Dinner: Chicken soup with vermicelli or rice. It is extremely easy to prepare, yet it turns out delicious and nutritious product. You can also bake potatoes to add to the soup to make you feel full
Afternoon snack: Salad with carrots and raisins, dressed with honey.
Dinner: Liver in sour cream with noodles and apples. For dessert you can finish off a carrot salad with dried apricots, or you can just make a carrot salad with garlic and sunflower oil.

Tuesday.

Breakfast: Homemade buttermilk pancakes
Lunch: Same chicken soup. This time you can bake beets to go with it.
Afternoon snack: Roll with lemon.
Dinner: Fish meatballs, delicious and vitamin salad vinaigrette (recipe) with sauerkraut.

Wednesday.

Breakfast: You can prepare regular oatmeal with milk. It activates digestion and energizes you for the whole day.
Lunch: It is recommended to make a hearty pea soup, which is served with garlic croutons from black bread. You can also make pea soup with smoked meats in a slow cooker if meat is included in the final budget.
Afternoon snack: The same lemon roll that was left over from Tuesday.
Dinner: Fish meatballs and vinaigrette. Dinner is also repeated, but, as a rule, these dishes are enough for a family of three for just two days.

Thursday.

Breakfast: Eggs must be included in the diet, so you can prepare an omelet with the addition of onions.
Lunch: Continues to eat pea soup with a new portion of garlic croutons.
Afternoon snack: Pancakes. You can cook with kefir or yogurt and serve with jam.
Dinner: Stew cabbage with rice and minced meat. You can also make a carrot salad with garlic, season with vegetable oil.

Friday.

Breakfast: Again, you can serve pancakes with sour cream.
Lunch: It’s worth making soup with tomato paste, to which add noodles.
Afternoon snack: You can safely make a cocktail with banana, to which you add ginger and cinnamon. This afternoon snack is not only delicious, it also strengthens the immune system.
Dinner: There will be cabbage left over from Thursday.

Saturday.

Breakfast: On a day off, breakfast should be more substantial and enjoyable. Therefore, you can prepare cheesecakes with apples. Moreover, cook them in such quantity that there is still left for an afternoon snack.
Dinner: Tomato soup from yesterday, which should have enough noodles.
Afternoon snack: cheesecakes.
Dinner: Chicken cutlets with potatoes. Make cabbage salad with prunes.

Sunday.

Breakfast: Millet porridge with pumpkin pieces. Beautiful nutritious breakfast, which contains many vitamins. And this porridge pleases with its bright appearance.
Lunch: Russian rassolnik.
Afternoon snack: Any fresh fruit. These could be apples, bananas or oranges.
Dinner: Chicken cutlets with rice, beet and canned pea salad