Sample menu for the week. Meal plan for you and your family: where to start? Proper nutrition menu for a week for men

Today, the economic situation in most of society has its own characteristics:

• the possibility of buying a home, mainly on a mortgage (which many people use);
• the great needs of each person and the ability to satisfy them due to the diverse offer of the market, but since not many earn enough, the credit system has spread.

Therefore, most people may experience financial difficulties. Then there is a need to tighten the belt tighter. In such cases, one of the lifelines is economy menu. It will help save money and at the same time eat tasty, satisfying and even healthy.

Let's look at one menu as an example, and then we'll talk about general recommendations for frugal eating.

Below is the menu for the week, indicating the portion size and its calorie content per person.

Grocery list for the week

1. Pork (1 kg) 350 rubles
2. Minced beef (1 kg) 280 rubles
3. Chicken soup set (200 gr.) 60 rubles
4. Beef liver(400 gr.) 75 rubles
5. Rice (1 pack) 60 rubles
6. Oatmeal (1 pack) 35 rubles
7. Buckwheat (1 pack) 70 rubles
8. Millet (1 pack) 48 rubles
9. Semolina(1 pack) 30 rubles
10. Pasta (1 pack) 53 rubles
11. Vermicelli (1 pack) 30 rubles
12. Eggs (10 pcs.) 60 rubles
13. Sprats (1 pack) 90 rubles
14. Potatoes (2 kg) 40 rubles
15. Cucumbers (2 fresh \ 3 salted) 70 rubles
16. bell pepper(1 piece) 30 rubles
17. Fresh tomatoes (3 medium pieces) 140 rubles
18. Beets (2 medium) 10 rubles
19. Carrots (4 medium) 20 rubles
20. Apples (2 pcs.) 50 rubles
21. Bananas (2 pcs.) 20 rubles
22. Pears (2 pcs.) 30 rubles
23. Cookies (2 packs) 60 rubles
24. Bread (2 rolls) 60 rubles
25. Milk (1 pack) 120 rubles
26. Cottage cheese (1 pack) 170 rubles
27. Sour cream (1 can) 80 rubles
28. Low-fat kefir (1 bottle) 70 rubles
29. Ryazhenka (1 pack) 70 rubles
30. Butter (1 pack) 120 rubles

The total cost of products according to such a list is 2401 rubles. It is designed for cooking according to the above menu for a family of two adults.

And in you can see a list of products for only 1000 rubles for a whole week, also for a family of 4 people

Before you go to the store, you need to make a clear list of products needed to prepare dishes from the menu. You don't need to buy anything extra.

It is worth buying products in those places where prices are really lower. It is most profitable to go to the market (you can bargain) or a wholesale base. Promotions in stores are a great help. They must always be monitored.

You need to go to the store for shopping purposefully, and not when you have to. And in order to avoid wasting money, at this time you must definitely be full.

For most people, the main dishes are meat, which are expensive. To save money, you can buy offal - liver, hearts, stomachs. In addition to their low price, they good cooking have wonderful taste.

It is necessary to completely exclude food from the diet fast food, hamburgers, sushi, carbonated drinks. It is very expensive and unhealthy. And also it is worth giving up going to cafes and restaurants (only on very special occasions you can afford such a luxury).

One piece of meat can be used to prepare two dishes. For example, boil a whole chicken or bone with meat (it is better to cook for a long time over low heat - this way the meat will be soft and very tasty). The broth is used to make soup. And clean the meat from the bones. Add some of it to the soup, the rest can be stewed with vegetables or goulash.

In order not to cause indignation of the household during the week, it is necessary to cook their favorite dishes or food with their preferred ingredient at least once. For example, for a husband on Monday, make stew with potatoes, and on Thursday, bake fish with rice as a side dish for his son.

In picky families, you can cook for several days at once. If you cook a large pot of soup, it can last for three days. This will save a lot of money on groceries and time for the hostess.

Many people are very fond of buying juice in cardboard boxes and bottles, which is a very big waste of money. In addition, they contain many preservatives and dyes, which is why they are harmful to health. It will be useful and less expensive to cook compotes and fruit drinks yourself.

It should be borne in mind that for breakfast you need to eat easily digestible dishes, for example, cereals. The most high-calorie meal is for lunch. Dinner should be between breakfast and lunch. It is advisable to eat more often, but in small portions. Therefore, the menu includes snacks - second breakfasts and dinners.

Eating tasty and healthy doesn't mean it's expensive! Eat healthy and be happy!

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How often, when you came home from work, did you stand in front of open refrigerator, convulsively thinking, what kind of thing to cook for dinner? Personally, I do almost every day. This became especially noticeable after the birth of a child. How many times, having run through the shops with a screaming son under my arm and heavy bags in both hands, at home I found out that I forgot to buy some important ingredient for the planned dish, and everything started anew.

And, in addition to cooking, even cleaning, washing, ironing, activities with the child. Over time, work was added to all household chores. An excellent way out for me in this situation was the kitchen time management system, which includes drawing up a home menu for the week.

When compiling weekly menu the wishes and needs of all family members should be taken into account. Food needs to be nutritious, varied, and most importantly, delicious. And, at the same time, it should not take the lion's share of time for cooking.

I offer you home menu for a week for a family of 3 (two parents and a teenager or three adults) and a list of necessary products.

If the child is still small, then you can use the selection. In the case when there is a vegetarian in the family, or you follow a healthy lifestyle, then pay attention to articles and.

Monday

Breakfast.
Dinner.
afternoon tea.
Dinner. + +

Tuesday

Breakfast.
Dinner.
afternoon tea.
Dinner. + +

Wednesday

Breakfast.
Dinner.
afternoon tea.
Dinner. + +

Thursday

Breakfast.
Dinner.
afternoon tea.
Dinner. + +

Friday

Breakfast.
Dinner.
afternoon tea.
Dinner. +

Saturday

Breakfast.
Dinner.
afternoon tea.
Dinner. +

Sunday

Breakfast.
Dinner.
afternoon tea.
Dinner. +

List of necessary products for the home menu for the week

Meat, fish, eggs

Beef ─ 600 g
Smoked turkey ─ 300 g
Chicken thigh ─ 600 g
Fish fillet ─ 400 g
Minced fish ─ 700 g
Salted herring ─ 240 g
Bacon ─ 50 g
Eggs ─ 25 pcs.
Sausages ─ 4-5 pcs.
Salami ─ 250 g
Broth (meat or chicken) ─ about 2 liters

Dairy

Milk ─ 1.2 l
Butter ─ 300 g
Cottage cheese ─ 600 g
Sour cream - about 1 kg
Hard cheese ─ 160 g
Processed cheese ─ 1 pc. (100 g)
Yogurt ─ 75 ml
Kefir ─ 200 g

Cereals, pasta

Pasta ─ 450 g
Pearl barley ─ 45 g (1/4 cup)
Barley groats ─ 200 g
Semolina ─ 50 g (2 tablespoons)
Rice ─ 500 g
Oat flakes ─ 200 g

Vegetables, fruits, mushrooms, herbs

Zucchini ─ 3 pcs.
Pumpkin ─ 230 g
Zucchini ─ 230 g
Fresh cucumber ─ 3 pcs.
Eggplant ─ 2 pcs.
Radish ─ 10 pcs.
Tomato ─ 2 kg.
Cherry tomatoes - 1 cup
Sweet pepper ─ 1 pc. (100-150 g)
Potatoes ─ 2.5 kg
Carrots ─ 7 medium carrots (about 700 g)
Beets ─ 500 g
White cabbage ─ about 1.5 kg
Bulb onion ─ 700 g
Green onions - 1 large bunch
Basil - 1 bunch
Leaf lettuce ─ 600 g
Arugula - 1 large bunch
cilantro - 2 small bunches (or 1 large)
Parsley ─ 3 bunches
Dill ─ 3 bunches
Garlic ─ 3 heads
Apples ─ 7 pcs.
Orange ─ 3 pcs.
Pear ─ 500 g
Lemon ─ 3 pcs.
Frozen mushrooms ─ 450 g

Nuts, dried fruits

Walnuts ─ 120 g
Pine nuts ─ 1-2 tbsp. spoons
Raisins ─ 150 g

Canned food and other products

Pickled cucumber ─ 4 pcs.
Canned corn ─ 1 can
Olives ─ 50 g
Capers ─ 1 tbsp. spoon
Tomato paste ─ 2 tbsp. spoons
Tomato juice ─ 300 g
Sugar ─ about 650 g
Brown sugar ─ 160 g
Powdered sugar ─ 220 g
Potato starch ─ 3 teaspoons
Corn starch (or powdered pudding mix) ─ 20 g
Vegetable oil ─ 500 g
Chicken fat ─ 100 g
Flour ─ 600 g
Puff pastry (yeast-free) ─ 250 g
Bread - 3 small slices
Honey ─ 40 ml
Yeast ─ 7 g
Soda ─ 0.5 tsp
Baking powder ─ 3.5 teaspoons
Dry white wine ─ 70 g
Rum flavor ─ 2 drops

Seasonings, spices

Oregano - to taste
Coriander ─ 0.5 tsp
Turmeric ─ 0.5 tsp
Vanillin - to taste
Vanilla sugar ─ 5 teaspoons
Nutmeg ─ 1/3 teaspoon
Cardamom ─ ¼ teaspoon
Cinnamon ─ 2 teaspoons
Sesame ─ 1 tbsp. spoon
Cumin - to taste
Allspice - to taste
Marjoram ─ 1 teaspoon
Hot red pepper ─ to taste
Bay leaf ─ 8 pcs.
Ground black pepper - to taste
Salt - to taste
Table vinegar ─ 60 g
Wine vinegar ─ 1 tbsp. spoon

Thus, you can independently create a home menu for the week, taking into account the taste preferences of your family.

Do you like these recipes?

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

Drawing up a menu for a week for a family has many advantages - my mother (that is, me) does not stand daily in front of an open refrigerator and does not puzzle over what to cook? Family nutrition becomes varied and useful, time, money, and nerves are saved. The family eats healthy, homemade food every day, not store-bought convenience foods.

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

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

I confess that before, before the birth of children, I did not bother with menu planning, shopping planning, the decision about what we would eat for breakfast / lunch / dinner came spontaneously and was decided together with my husband. Could eat and horns with sausages, purchased dumplings, pizza. And what? I want to eat something. Have a snack, and then start cooking the “right” food.

But after the birth of children, life changed and views on nutrition changed, because I wanted my family, children, husband to eat tasty, healthy and varied food. In addition, it was a pity to spend time every day on shopping trips, defending long queues, extra money (no list, no idea what we would eat in the next week, many rash purchases were made), nerves (well ... with a small With a child or two, going to the store turns into a little adventure - after all, you need not only to stand in line and choose / buy products, but also drag them to the house + child + stroller, and so on every day).

1. Saving time. Many people shy away from menu planning because they think that menu planning will take a lot of time that could be spent on something else. But I assure you, this is far from the case. It doesn’t take much time to create a menu, especially when you get used to it and you already have a compilation scheme (you can even leave the old menus and just alternate them by week).
   In addition, this time soon pays off, because every day I don’t have to stand in front of the refrigerator thinking about what to cook for lunch or dinner, I don’t run headlong to the store, because at the most inopportune moment I found out that I don’t have refrigerator beets for borscht. I just start cooking right now.
2. We save finances. I will say from my own experience that after we started planning the menu for the week, our unplanned expenses decreased significantly. Because we now go to the store with a pre-compiled list of products that are needed for preparing meals for the coming week (thanks to him, we are saved from unplanned purchases at the supermarket, from stuffing the basket to the top with unnecessary goods). Through menu planning and weekly refrigerator revisions, I can include items on the menu that lie unused until they are unfit for food. We always know that there is something to eat at home, so there is no need to buy dumplings for the third day in a row, because at home it’s like a rolling ball, but you want to eat.
3. We eat right. On the day of compiling the menu, you can make sure that the coming week is as useful and varied menu, including vegetables, fruits, meat, fish, dairy products and other useful things. The family will eat properly, varied and balanced.

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

For example:

Tips for planning a menu for every day for the whole family

1. Select the day of the week on which you will plan your weekly menu on a weekly basis. This day is Thursday for me, because it is on this day that I deal (according to FlyLady's weekly affairs) with a refrigerator, audit it, throw out the excess, write down what needs to be purchased on the shopping list. So I can immediately add to the same list the products that need to be purchased for cooking in the coming week.

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

For example:

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

3. When planning the menu, ask the family for their opinion on what they want to eat in the next 7 days and include their wishes in the menu for the next week.

Making a list of dishes

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

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

Breakfasts
Cottage cheese casserole
Omelette
Rice milk porridge
Buckwheat milk porridge
Milk soup with noodles
Oatmeal milk porridge
Semolina
Millet milk porridge
Wheat milk porridge
Barley milk porridge
Corn milk porridge
Fried eggs, etc.

First meal:
Chicken soup
Borsch
beetroot
Rassolnik
cabbage soup with sauerkraut
Pea soup
Mushroom soup
Fish soup
Buckwheat soup
Soup with meatballs
Vegetable soup
Soup kharcho, etc.

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

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

Dessert
Pancakes
Pancakes
Cookie
baked apples
Charlotte
Biscuit cake
Pizza
Buns
fruit pie
Pies with various fillings etc.

Salads
The vinaigrette
beetroot salad
Carrot salad
fish salad with rice and eggs
Olivie
sunflower salad
Salad mushroom meadow etc.

How to make a menu for the week for the family

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

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

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

Then every day I choose for each of the categories (breakfast-lunch-dinner) what I want to cook from the compiled menu and start cooking (I cross out the dish that I cooked from the menu and this week I don’t cook it anymore). This approach has become more convenient for me than strict planning tied to a specific day of the week.

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

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

Dinner:
Borscht (beets, cabbage)
Rassolnik (salted cucumbers)
chicken soup (chicken)
pea soup

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

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

How to design a menu for the week for the family

Design the menu depending on your preference: in electronic form (in Word, Excel, programs), write by hand or print and hang on the refrigerator. It depends on what is comfortable for you and your family.

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

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Best regards, Olga

Proper nutrition is the key to a healthy, carefree life. With its help, you can avoid many health-related ailments. Some people think that healthy food is not necessarily tasty. Of course, such an opinion is erroneous, with proper planning, you can come up with various combinations not only useful but also mouth-watering dishes. How to plan a healthy meal, a weekly menu for the family, we will consider in our article.

Basic Mistakes

Before you start taking exclusively healthy food, let's look at the main human mistakes in eating behavior:

• Lack of breakfast.
• The first meal will take place during lunch, consisting of semi-finished products.
• During depression, increased nutrition occurs.
• Excessive fast food intake.
• Food on the go.
• Exhausting diets, up to starvation.
• Insufficient consumption of drinking water.

If your family's goal is to lose weight, you will lose significantly from healthy meals. more weight than from starvation, which is fraught with breakdowns.

The basis of proper nutrition

Before compiling a meal plan, weekly schedule, read the basic rules:

• To develop a habit, it is advisable to have breakfast at the same time.
• Complex carbohydrates are required in food. It is recommended to take them in the morning. Various cereals can be attributed to such food.
• Do not load the stomach during the afternoon snack. Give preference to low-calorie foods.
• One of important rules- variety, food should have various origins(animal and vegetable)
• The maximum calorie intake is at lunchtime.
• If it so happened that you fell off the regime, in no case give up, continue to eat healthy food as if nothing had happened
• Help improve metabolism frequent meals, the best option is five meals, with a time difference of 3 - 4 hours.
• Do not start dinner in a tired state, you need to eat slowly, casting aside extraneous thoughts.
• After the end of the meal, drinking water or tea is allowed after 30-40 minutes.
• Replace sugar and sweets with honey.
• Replace common salt for iodized, reduce its use.
• Give up coffee, it can be replaced with chicory.

Benefits of a healthy meal

Proper nutrition, a weekly menu for the family will bring the following benefits:

• Due to frequent meals, the body will no longer feel hungry. The absence of such a 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 in taste preferences. If you really want a portion grilled kebab, a sandwich with sausage, go pizza, once a week you can treat yourself to "junk" food without harming your health.
• If you are used to visiting restaurants, often visiting, you can always choose the best options for dishes for each family member.

What is a weekly meal plan?

• By making a meal plan in advance, you do not need to think daily about what to cook for breakfast, lunch and dinner.
• Meal planning helps to distribute free time: on busy days, you can cook something “on hastily”, and pamper your family with delicacies on weekends.
• Considerable simplification of food preparation.
• planning healthy diet for a week, all products for cooking various dishes purchased immediately, the right amount no extra products. Thus, you can save some money by not buying extra products.

Daily menu for the whole family

The menu is designed for one person, based on the number of family members, respectively, the volume of products increases. Products with no specified weight or quantity are equal to one serving. Serving = 1 cup. Consider a weekly menu for homemade food.

First day of the week.

Breakfast. Portion of oatmeal with pieces of berries (fresh or frozen), cottage cheese with low-fat sour cream.

Repeat breakfast. 250 ml. ryazhenka, 1 apple.

Lunch time. Portion of buckwheat porridge, one chicken cutlet for a couple. Green tea+ 1 citrus fruit.

afternoon tea. A handful of raisins and a few cashews.

Dinner time. 200 ml of any drinking 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.

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

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

afternoon tea. Green tea, 1 cereal bar.

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

Third day of the week.

Breakfast time. A portion oatmeal porridge with berries, a serving of cottage cheese with low-fat sour cream, two eggs.

Repeat breakfast. Two apples.

Lunch time. Boiled rice, poultry meat. A couple of slices of low-fat cheese, 1 citrus fruit.

afternoon tea. One cereal bar.

Dinner time. Vegetable stew, baked fish.

Fourth day of the week.

Breakfast time. Rice porrige boiled in milk, with a handful of any nuts, two fresh pears.

Repeat breakfast. A glass of natural yogurt.

Lunch snack. Boiled rice with Mexican mix(peas, corn, beans), rabbit meat (250 grams).

afternoon tea. 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.

Repeat breakfast. Green tea, cereal bar.

Lunch time. A portion chicken soup, a baked piece of red fish, a slice of low-fat cheese.

afternoon tea. 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.

Repeat breakfast. One orange.

Lunch time. Pasta with seafood, chicken soup, green tea.

afternoon tea. Dried fruits 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.

Repeat breakfast. Fresh pear.

Lunch time. Buckwheat porridge, a piece of lean meat (200 grams).

afternoon tea. A glass of homemade jelly.

Dinner time. A piece of baked red fish (250 grams), green salad, two fresh cucumbers.

Please note that the menu for the week is indicative. If you have a child in your family, there are a few things to keep in mind when planning your meal plan:

• If the child is actively involved in any sport, daily rate calories - 2300 kcal.
• Children from 7 to 10 years old are supposed to consume 2000 kcal.
• Completely exclude the use of sausages, sausages, semi-finished products.
• refuel vegetable salads only vegetable oil.
• When buying groceries for a week, check expiration dates. healthy eating provides quality and fresh products.
• Meat or fish are present in the diet daily.
• For breakfast, it is obligatory to take products with calcium content: milk, cottage cheese, cheese, sour cream.
• Daily consumption of fresh fruit.

List of useful products

In addition to the indicated food in the sample menu, we will consider products that are suitable for preparing meals for the whole family.

• Eggs.
• Cabbage.
• Whole grain breads.
• Dairy products.
• Wheat and barley groats.
• Cauliflower.
• Bread with cereals.
• Sour cream.
• Asparagus.
• Mushrooms.
• Fresh vegetables, fruits, berries.
• Beans.
• Dark chocolate.
• Chicken fillet.
• Olive oil (for dressing dishes).

Remember that the observance of a balanced diet is not a diet, but the norm of life. eating useful products today - you take care of your well-being for many years.

It happens that difficult moments come in life when it is necessary to “tighten the belt” and spend money as wisely as possible. That's when you need to make an economical menu for the week in order to calculate the money in advance and not spend too much. You start looking for recipes that contain inexpensive, but delicious food, remember "grandmother's" advice on saving them. After all, you will not constantly feed your family with noodles with spices! And here it turns out that there are a lot of recipes that allow you to make an economical one without much difficulty. True, no special frills are foreseen in it, but it seems possible to feed the family tasty and satisfying.

Saving Rules

1. To develop an economical menu for a week, first of all, you need to make a list of necessary products. This will help you not be distracted by unnecessary purchases (and the temptation to do this is great, especially in supermarkets). Let your economical menu for the week consist of inexpensive, but varied and quality meals. And for this, products need to be purchased as cheaply as possible. But cheap doesn't always mean bad!
2. Find out in nearby shops and markets what's what. Buy meat, cereals, vegetables where they are really cheaper. And in large supermarkets, promotions are constantly held and there are discounts on certain types products. Try to make the most of these opportunities. And buy not on the way from work, but purposefully. So you can save up to a third of your money.
3. Allocate a certain amount of money for products to make an economical menu for the week. Try not to spend a dime more than this. Even if you really want something sweet or tasty.

Meat use

Most of the budget allotted for the economy menu for the week is spent on meat products. Vegetarianism is now out of fashion, and almost every family uses meat for cooking variety of dishes. In order to minimize the cost of meat products there are some secrets. Buy offal to come up with economical, but delicious menu for a week: liver, stomachs, kidneys, heart. They are much cheaper, but when properly prepared, they are very tasty and nutritious. If you bought meat, try to use it as much as possible for cooking several dishes: both the first and the second. For example, cook broth from a bone and make soup or borscht. Make minced meat from the pulp and cook meatballs or cutlets (they can be “stretched” for several days by eating one or two cutlets with a side dish per day per person). Purchased can be boiled. You will get a broth from which you can make soup. Free the boiled meat from the bones and use it for salad or stew with vegetables. So one chicken can feed a small family of three to four people for several days. Stick dumplings - too great option. Any housewife will always have flour and an egg for dough in stock. And from boiled meat we make minced meat with onions and spices and sculpt a whole mountain of dumplings. We cook some of them, for example, for lunch, and divide the rest into equal portions and freeze in the refrigerator. There they can be stored for at least a week in a frozen form. Pulled out, cooked in a pan - that's it quick dinner ready!

We exclude fast food

Such food in itself is not very healthy. In addition, you don’t get enough of it, and after a couple of hours you want to eat again. When compiling your economical menu for a week for the family, completely exclude all kinds of fast food: hamburgers, pizza, sushi and more. Plus, they're not cheap, especially these days.

More vegetables

Buy and eat more vegetables. From them you can cook a lot of all sorts of dishes at a very affordable prices. This and variety of salads, and hot side dishes, and first courses (for example, beetroot and second courses (for example, potato pancakes or carrot cutlets). In addition, vegetables contain vitamins and essential trace elements that are useful for the human body. When compiling an economical menu for the whole week, make sure to include vegetable dishes in more. There are many benefits to this.

Compote instead of soda

Developing economy menu for a week, exclude all kinds of carbonated drinks (we will not list the names, there have been plenty of them lately). Not only are the "liquid candies" so beloved by children simply harmful, it is almost impossible to get enough of them. Drink clean water during meals, and for children, as a “third”, you can cook dried fruit compote. A large five-liter pan will last a long time! store juices also buy with great care. In addition to a fairly high price, they have even more flashy drawbacks: additives from dyes, preservatives, sweeteners, acidifiers and similar harmful substances.

Kashi

In order to make an economical menu for a week, use boiled cereals as side dishes: buckwheat, rice, millet, pearl barley - whoever likes what. Milk porridges are also good. It is enough to pour boiled rice with milk - this is healthy and ready for the whole family. And if you add a spoon to a plate of buckwheat porridge meat goulash with gravy - it will work hearty second dish.

Economical menu for the week: recipes

And we'll start with borscht. Recipes for delicious and hearty borscht different in every family. Let's stop at classic recipe, which does not involve adding all sorts of frills to the dish. First we need to prepare the broth. To do this, you should take a good marrow bone (fortunately, it is inexpensive). Put it in a large pot and fill it with water. You can also add more leaves. bay leaf, a whole peeled onion, a few peas allspice. Boil the broth for at least an hour, removing the foam.

When the base is ready, you can proceed to further steps. To make our borscht thick, you need to put as many vegetables as possible there. We use a head of cabbage (per kilogram), 3 large carrots, 3 onions, 3 large potatoes, 1 large or several small beets. We chop the cabbage with a special knife, cut the potatoes and onions into cubes, chop the carrots and beets on a grater. Using small piece lard, preparing a dressing for borscht from carrots, beets, onions (you can also fry in vegetable oil). We gradually throw potatoes, cabbage, dressing into the broth, bring to a boil and cook for 15-20 minutes, stirring occasionally. Let's try the dish. Let's let him get it right. If borsch is cooked, for example, on Sunday, then until Wednesday a small family of three or four people is provided with the first course. In addition, borscht perfectly saves your money. Its cost is low and taste qualities- beautiful!

Chicken soup with vermicelli

Another economical and nutritious first course for the whole family. It is very easy to cook it. A well-cooked soup can be the first meal for a family for several days.

We take half a kilo chicken wings. We make broth out of them in a large saucepan. They do not cook for long - a maximum of half an hour. As usual, remove the foam. When the broth is ready, it can be filtered, and the wings can be “disassembled”. Throw away the bones, and put the pieces of meat back into the broth: it tastes better this way. Next, peel a pound of potatoes and a couple of medium carrots. We cut the vegetables into cubes and put them in the broth - let them boil. Throw in the vermicelli last. The most important thing here is not to overdo it, it tends to boil soft and increase in volume. Well, in a pinch, you'll end up with vermicelli porridge instead of soup, which is fine too. diet soup chicken with vermicelli is ready! It can be consumed as a first course for several days, sprinkled with herbs and spices. That's sample menu for a week: the issue with the first courses from Monday to Saturday is resolved! Let's deal with the second.

Naval pasta

Very economical and quite simple to prepare the second dish. We take a jar of stew - beef or pork, it does not matter. Boil a pack of durum wheat pasta (so you don't have to rinse). Pour the stew into the pasta and gently stir. Simple and economical second the dish is ready to eat - a worthy dish in an exemplary menu for a week.

Fried potatoes with mushrooms

The ingredients for this dish are relatively inexpensive. We need to take: one and a half kilograms of potatoes (to fit into a large frying pan), two hundred grams fresh mushrooms(oyster mushroom), a couple of onions and vegetable oil for frying. That's all the ingredients.

The dish is prepared traditionally. We clean the potatoes and cut into strips. Dry from excess moisture on a towel. Fry over medium heat in a good and large frying pan. Separately, fry the onion until golden brown. Separately - mushrooms. When the potatoes are browned, mix the ingredients. Such a “student” dish saved me from hunger more than once in my college years - it has been tested by many people. It is good to use without mushrooms, if they are not available. As a seasoning, you can use ordinary ketchup.

Breakfast: onion omelet and salburger

Omelet is good for breakfast traditional cooking and a sandwich butter or lard. Whisk a few eggs with a spoonful of milk. Salt and pepper. You can fry a small amount of onion and add it to the omelet. Fry it on both sides until golden brown. Sprinkle with herbs. Spread lard on brown bread slices and serve with scrambled eggs.

How to save money on food

It is quite simple to create an economical menu for a week for a family. The main thing is to act according to the advice given above. Here is an example.

• Breakfast: buckwheat porridge with milk, tea, bread and butter.
• Dinner: borscht, dumplings, compote.
• Dinner: Navy pasta, tea with biscuits.

Or else (as an option).

• Breakfast: scrambled eggs with sandwiches, tea.
• Dinner: chicken soup with noodles, fried potatoes, compote.
• Dinner: rice milk porridge, kefir.

Of course, there are a lot of dishes that are not covered in this article in order to make an economy menu for a week that is both tasty and inexpensive. So we leave room for your imagination to fly, fortunately, the basic principles of economical nutrition are clear. It remains only to bring them to life.