Menu for a poor family. Buckwheat porridge with pork

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

It is important to provide the family with everything necessary nutrients. We must not forget about the variety of food, because if you eat the same thing for many days in a row, then sooner or later the savings will become unbearable. That's why make economical menu for a week is quite a difficult task.

But it is important to get the right mindset and understand that an economical menu is not a refusal of all the goodies, but an opportunity to save money for other family goals. Just think: often a trip to the store can be equivalent to some kind of trip!

Abundance of products large number places catering- a big threat to family budget. But you can cope with this if you create an economical menu for every day.

Saving rules

It’s important to talk about what an economical menu for a week could be for a family of 3 people. The average family spends a lot on food, often becoming the largest part of the family budget. At the same time, you need to plan the menu, and it is important to take into account all the taste preferences of each family member. If the housewife does not know how to create a menu while saving money, then she should adhere to some rules:

1. Set aside a sufficient amount of time for creating a menu; this will allow you to clearly balance your diet, identify dishes, and make a list. necessary products.
2. When going shopping in a store, you need to buy only those items that are written on the list. In addition, there is a little advice for those who do not want to give in to temptation in the store: go shopping well-fed. In this case, the temptation to buy something unnecessary and past the list will disappear by itself, and you will buy only the goods you need.
3. You need to shop for the entire week. This is how the subconscious will say that the refrigerator has all the necessary products for the family, and there will be no temptation to run to the store for something else.
4. When creating a menu, you need to take into account that it should not contain harmful products or semi-finished products. But if you decide to create a menu for the month, then be sure to freeze the food, you cannot do without it.
5. The menu can be compiled in any form. You can print it out and write it yourself. It is important to do this in such a way that you can swap dishes if necessary.
6. The menu should include recipes in order to correctly determine the list of products that need to be purchased in the store. If you don’t have a recipe, you might forget to buy something.
7. When creating a menu, remember that hot dishes are prepared for several days. Soup or borscht can last two or three days in the refrigerator. The same applies to fish and meat dishes; they can also be consumed for two or three days, and they will not change their taste.
8. The same cannot be said about salads and side dishes. They need to be cooked just before serving. It doesn't take much time.
9. You can't give up baking completely. Pamper your loved ones once a week delicious pastries- a sacred matter. It tastes much better than store-bought ones confectionery.
10. Remember not only about taste preferences, you need to take into account the age of all family members, chronic diseases(if available), motor activity.
11. The children's menu may differ significantly from the adult menu.

In a word, each family has an individual economical menu; it takes into account the tastes of family members and other factors.

Features of menu design

Of course, when creating a daily menu, you need to remember about savings, but nevertheless, you should not forget about quality, varied and delicious food. You need to eat only high-quality products, with a normal shelf life, they must be without GMOs and various kinds of additives. This shouldn’t even be discussed, because health cannot be bought.

Particular attention should be paid to the temperature outside the window. For example, in winter, few people want to eat cold salads, better in winter give preference to cereals, purees and hot soups. But still, vitamin deficiency even in winter time impossible to make up. Therefore, it is ideal for the whole family to purchase vitamins.

Ask all family members what they would like to eat, because it is unlikely that an economical menu will be happy for anyone if it is unwanted.

You can look it up on the Internet various recipes. And, in fact, there are a large number of them. The Internet and magazines are excellent helpers in this matter.

Products must be used wisely. After all, we are talking about savings. For example, when buying meat, think not only about preparing a meat dish, but also about how you can cook a delicious soup from the bones.

Taking into account all these nuances, you can rationally and correctly create a menu for three, four family members or more.

Shopping trip

Special attention you need to devote time to going to the grocery store, because this is where all the troubles associated with irrational spending of money come from. To the tips that have already been listed earlier, you can add:

1. The need to slowly select products, compare prices and the range presented.
2. There is no need to fall for various promotions and enticements, in particular, “buy two for the price of three.” We strictly follow the compiled list.
3. Make purchases once a week, this does not apply to bread, bakery products and dairy products.
4. Buy semi-finished products only in extreme cases.

Prepare in advance, if possible, freeze the preparations yourself and divide them into portions. This way, the saving process will be easier.

How much to spend on food?

There are current queries on the Internet: menu for 200 rubles, menu for 150 rubles, etc. Each individual family can accurately determine the amount of money that will be spent on food.

The amount depends, of course, on the number of family members, on the family’s wealth and on how much you need to save.

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

Menu for the week

Drawing up the menu “from start to finish” falls on the shoulders of the hostess. After all, every family has its own favorite dishes and recipe features. Therefore, it is impossible to take any menu as a basis. The weekly menu for a family of 4 members is prepared in advance and carefully thought out.

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

Breakfast. According to the rules, it should be the most nutritious meal of the day and should not be skipped. It is optimal and inexpensive to eat porridge cooked in milk or water for breakfast (depending entirely on the choice of the housewife and the financial capabilities of the family).

Dinner. There are definitely first and second courses here. Savings are savings, but liquid dishes normalize the functioning of the gastrointestinal tract, and the latter saturate and provide the body with useful substances.

Afternoon snack. Skip it or put it on the menu - it's everyone's choice. For an afternoon snack they usually eat fruit or salad. For children and their growing bodies, it is not advisable to skip this meal.

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

Below is an example of a balanced, but at the same time inexpensive menu for the week.

Monday

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

Dinner. Chicken soup with vermicelli added. Mashed potatoes, baked fish.

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

Dinner. Chicken meat stewed in sour cream, a side dish such as vermicelli and any vegetable salad.

Tuesday

Breakfast. Omelet with the addition of salami or sausages.

Dinner. Creamy soup made from zucchini. Wheat porridge, vegetable salad.

Afternoon snack. Fruit salad, seasoned with yogurt.

Dinner. Vegetable salad, chicken liver.

Wednesday

Breakfast. Buckwheat porridge with milk or water.

Dinner. Chicken soup, meat and egg roll.

Afternoon snack. Rice with vegetables, cooked in the oven.

Dinner. Pork cutlets and mashed potatoes or zrazy stuffed with potatoes, for example.

Thursday

Breakfast. Casserole made from cottage cheese. Another delicious one healthy recipe- These are muffins with liquid filling.

Dinner. Vegetable soup, cabbage pie with a side dish.

Afternoon snack. Fruit salad. You can eat the same muffins (all family members will definitely like them).

Dinner. Mackerel baked in the oven. Garnish: potatoes, vegetables a great addition dinner.

Friday

Breakfast. Dumplings, which, of course, need to be prepared in advance and frozen. They may be with with different fillings, be it potatoes, cottage cheese or fruits.

Dinner. Borscht with sour cream, porridge and vegetable salad.

Afternoon snack. Any salad to choose from depending on the family’s preferences.

Dinner. Chops from pork meat or beef. You can choose a side dish, such as beans.

Saturday

Breakfast. Fried eggs with boiled sausage.

Dinner. Pea soup. Caesar salad with chicken and croutons. You can add tomatoes for taste.

Afternoon snack. Pancakes with a variety of fillings. They can also be prepared in advance and frozen. If you have time, you can bake fresh pancakes, they are much healthier.

Dinner. Stew with minced meat and cabbage.

Sunday

Breakfast. Egg toast, oatmeal.

Dinner. Solyanka, borscht or soup. Porridge and salad from meat and vegetables.

Afternoon snack. Pie with any filling, it can be meat, potato, vegetable or fruit.

Dinner. Potato casserole with minced meat.

Of course, the list of products and dishes may change. At the same time, it is convenient to create a menu for the week in order to better understand prices and savings.

There are many advantages of such a menu. Firstly, it saves money, which will improve the well-being of the whole family. Secondly, it improves your well-being. What a person stops eating harmful products, a large amount of sweets, as well as eating in public places, has a positive effect on the functioning of the digestive tract, cleansing it.

The third advantage concerns the figure and changes in its proportions. Such nutrition will help you lose a couple of kilograms, if they are extra.

In any case, such an economical menu will certainly not cause harm, but on the contrary, it will bring a lot of new and useful things to the family’s lifestyle. You should forget about all store-bought dishes, in particular pizzas, burgers, etc. This is bad for saving.

Every family should think about saving money and how much money is spent on food. The reason for this is not only high prices, but also the desire to live better. But remember that the economical menu is not for life. Let the goal be a long-desired trip or the purchase of a car or apartment.

Such goals will provide more motivation and allow you to approach the issue of saving more optimistically. Moreover, this is not monotonous and tasteless food, but healthy food, rational and diverse.

Food is an important expense item for the family budget and a kind of test for the housewife how economical and skillful she is. After all, in order to save on food and at the same time feed your family fully, you must agree, you need skill.

You and I already know how. I have written about this more than once on the blog.You need to create a menu for the week, monitor leftover food in the refrigerator, and stock up for the winter.

We make the biggest and most unnecessary waste during spontaneous visits to shops, markets and supermarkets. To avoid them you need to follow certain rules.

Two rules for thrifty housewives

1. The rule for buying food is to buy what you need, and not what they want to sell us.

• We make a list of products and buy strictly according to the list
• We monitor nearby supermarkets on the Internet for ongoing promotions on products that interest us.
• We don’t fall for any “temptations” such as “buy two for the price of three and get the third for free”
  
• Let's go grocery shopping, having thoroughly refreshed ourselves at home.
• We choose slowly, compare prices and check the expiration date
• We make the main purchases once a week, according to the prepared menu, and during the week we buy only bread and dairy products.
• We do not buy semi-finished products.

2. To eat economically, you need to cook yourself, creating a menu.

Since wasting money on food is directly proportional to the number of visits to supermarkets and markets, we can reduce it to a minimum

To do this, we’ll choose a time (preferably right after payday), draw up a menu for the month and purchase all the basic products once.

Menu for the month

This is, of course, not a very easy job. Need to:

1. Think over a variety of dishes and calculate how much food you will need.
2. Make a list of products and make purchases
3. Prepare semi-finished products yourself
4. Divide into portions and freeze what is to be frozen.

Calculation of the number of dishes per month

Let's count:

One week is 7 breakfasts, 7 lunches and 7 dinners.

Therefore, in a month we get 28 breakfasts, lunches and dinners.

Ideally, breakfast consists of a salad, a main course and a drink, lunch - a salad, a main course, a second course and a drink, and dinner - a salad, a main course and a drink.

In addition, we usually prepare desserts or sweet pastries for tea, coffee,

If you cook every time fresh dish, then you need to prepare a month - ATTENTION YOU-DEN... 🙂 - 84 salads, 84 main courses and 28 first courses!!!

But don't be alarmed. Everyone knows that in practice this is not the case; each family has its own preferences. Important for someone hearty breakfast, and someone has breakfast, drinking coffee and a sandwich. Many families only dine together on weekends. Therefore, one way or another, your own menu for the month should correspond to your habits and preferences.

Besides this:

-First course we cook for two to three days. We get 28:3 = 9-10 (first courses), and if no one dines at home during the week, even less (only four on weekends)

-Second course, if it is “substantial”, for example, such as pilaf, cabbage rolls, roast or dishes that require side dishes (cutlets, chops, meatballs) - we also cook for 2-3 days. Therefore 84:2 = 42 (second courses). Again with dinners at home (without lunches there are 5 * 4 = 20 dishes less, 42-20 = 22)

-Garnishes: if it is porridge, cook it for two days.

-Salads: The situation with them is a little different - salad is different from salad. “Olivier”, “Lakomiy”, salads with chicken or meat do not lose their taste qualities within 24 hours, that is, if you prepared such a salad in the evening, then the next day in the morning or evening it is still very edible. These are full meals “two in one” and a salad and a main course.

Simple or seasonal salads (cucumbers and tomatoes in summer, radishes in spring, radishes, beets, cabbage and sauerkraut — all year round), are prepared quickly and do not require any special wisdom. They must always be fresh.

-Baking a: if there are children in the family, you cannot do without it. Firstly, children need snacks for school, and it is much better to give your child yogurt and a cupcake or pie prepared by you personally than to risk his stomach by buying the same thing in the store.

This was a prelude to the main work. Having reasoned in this way, we take in hand list economical dishes (if you don’t have one, make one, I insist - it will make your life much easier), we select the appropriate ones and write out those that we will prepare.

Before creating a menu, check all your “bins” in the refrigerator (freezer), cabinets, and pantry. Control your " strategic reserves“Use what you have and don’t buy unnecessary things.

Prepare semi-finished products

If we buy food for a month, some of it needs to be quickly processed into semi-finished products. It is cooked and frozen semi-finished products that will allow you to no longer spend money on groceries next month and will reduce the time for preparing dishes.

If you want to save money and eat meat, you need to spend it sparingly. From the same piece of meat, you can fry chops and eat them at one time, or you can grind it into minced meat to make cutlets, cabbage rolls, or make dumplings.

Homemade is very profitable. It is easy to prepare, inexpensive and, as needed, you can use it for pies, pancakes, dumplings or navy-style pasta.

Therefore, if you want to save money, listen to my tips and your own “voice of reason,” include dishes using minced meat or liver in your menu for the month.

You can also make stock of broths for first courses. Boil the chicken or meat (boil the meat for broths for two weeks, and freeze it fresh for another 2 weeks). Boil rich broths in a large saucepan (5-6 liters), and divide the finished broth into 5 portions and freeze. As needed, take one portion, defrost and add required quantity water. Do the same with the next portion of preparations for the first courses when these run out.

Use meat cooked in broth for salads, casseroles, or, like liver, for filling dumplings, pies, and pancakes.

The semi-finished products you have prepared are also good because if they are not used, they will be perfectly preserved until the next month (the main thing is not to forget about them)

We choose, write it down on a sign, and next to it we note what we will need to buy.

Menu dishes for the month and their composition

First courses

Second courses
Salads, desserts, baked goods

If you, following my example, filled out such a plate, then it will not be difficult to count the number of products and write a list with which you will go grocery shopping. You can buy everything at once, except for dairy, bread and some vegetables and fruits.

Or you can shop once a week or every two weeks.

Don't forget to check what you have available at home. For example, you prepared jam, pickled cucumbers and greens for the winter, and buckwheat, semolina and cocoa were purchased recently and are enough for the planned number of dishes. We will not include them in our list. And so on for all positions.

Our task is to optimize food costs.Now, thanks to the fact that we have compiled a menu for the month with a complete list of products, it’s easy. If the amount received is too large, we change one or more dishes to more economical ones.

Well, then let’s go shopping and, at our own discretion: we buy everything at once, leaving a small amount for the purchase of bread, dairy products and fruits, or we write a menu for the week and buy groceries for the week plus, partially, for semi-finished products.

In any case, you will benefit - either money for food has been set aside, or food has been purchased for the month. And the question that some careless housewives ask will not arise

Creating a menu and purchasing groceries for a week or a month will protect you from such problems and help you save on food.

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

Why do we need this?

Every woman can be calm only when her family is healthy, happy and... well-fed. After all, the way to a man’s heart lies, as we know, through the stomach, and for a child’s growing body, high-quality “fuel” is vital. But not everyone knows how to properly create a budget menu for a family. After all, I want it to be tasty, affordable for the wallet, and healthy. Therefore, the easiest option to save time, budget and nerve cells is to create a menu for the week. Why is this convenient? Firstly, you don’t need to worry about what products to buy every day when you get home from work. Creating a menu also involves purchasing food for the week. Secondly, you already know what you will cook, and this will save a lot of time, saving you from unnecessary torment throughout the week. And most importantly, by creating a weekly menu for your family, you get the opportunity to use your imagination, learn new recipes and thereby improve your culinary skills.

Menu design principles

When creating a menu, you need to consider some factors.

1. Combination of products and dishes. You should not saturate your day with one type of food, serving them, for example, for breakfast in several dishes.

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

3. The planning option should be determined.

Strict planning involves specifically scheduled dishes for breakfast, lunch and dinner.

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

4. No one knows the features and nuances of family nutrition like a mother. Therefore, it should be taken into account existing problems and recommendations, if any.

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

6. Be sure to include porridge and legumes in your diet. Do not overuse sweets and baked goods.

Snacks

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

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

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

Vegetable cutlets;

Casseroles;

Baked vegetables;

Pasta;

Porridge.

Vegetable dishes (potatoes, cabbage, cabbage rolls, casseroles) can be prepared for several servings.

Desserts

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

Little tricks

To save time, effort and products, you can cheat a little. For example, such delicacies as dumplings, dumplings, and spring rolls can be molded, rolled and frozen. Then these semi-finished products home production Your household will be able to cook completely independently. This option is good when you need to stay somewhere on business or have a cup of coffee with a friend. If you are planning a dish from stewed cabbage, don’t be lazy to simmer more. The remaining part can be placed into a pie, zrazy at any time and simply served as a separate dish. This advice works for all products. Just use your imagination. Create a menu for your family and review it carefully. Check off the dishes that are repeated. These repetitions should not be more than three. Don't buy food unless you know what you'll be using it for. A spontaneous purchase will lead to you simply throwing them away. And don't forget that your menu is not a dogma. You can always make changes in accordance with new desires.

A little about breakfast

This meal is the most important. Many people forget about this and undeservedly miss it by simply drinking a cup of coffee. Your health, mood and appearance. Since there is a working day ahead, you can afford more high-calorie and delicious food. This is very important for girls and women who always watch their weight and deny themselves sweets. When creating a menu for a family, they must understand that breakfast is their salvation. Everything that is eaten will never form fat deposits on the curves of a woman’s figure. Porridge was and remains the most useful. The only thing better than buckwheat. It doesn’t matter whether you cook porridge with water or milk. You can add raisins, nuts, dried apricots, bananas to it. Semolina porridge discredited herself. Doctors say that due to the presence of phytin and gliadin, semolina is unsafe for children. gastrointestinal tract. Buckwheat with milk contains everything essential amino acids. For breakfast you can make sandwiches, toast, tea, cocoa with porridge.

Approximate menu for two days

Monday

And nuts, cooked in milk. Tea. Toast buttered with sausage and cheese.

Yogurt, banana.

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

Juice or kefir.

Veal meatballs baked with cheese. Buckwheat porridge. Salad from fresh vegetables(summer) or vinaigrette (winter).

Tuesday

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

Apple or pear.

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

Banana. Jelly or soufflé.

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

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

For breakfast I recommend porridge and toast. This food leaves you feeling full for a long time and cooks very quickly. Making toast will take no more than 5 minutes, and porridge can literally be prepared on its own while you get ready for work. Just add the cereal to the pan, add water or milk in a ratio of 1:3 and go about your business. After 15 minutes, all you have to do is put the resulting contents on a plate and add your favorite ingredients for brighter taste, for example, nuts, dried fruits, any fruits and nut butters. I prefer frozen berries and honey with porridge. These are exactly the ingredients that I always have on hand and the combination of which truly gives me pleasure, because breakfast is the most important meal of the day, the main task of which is to provide energy for several hours of productive work.

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

As for lunch, in my office I often don’t have time to go somewhere and have a quality lunch, or such lunches are difficult to find within a suitable budget. In such cases, I cook at home the night before nutritious salad.

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

Such a component could be, for example, chickpeas, beans, crackers, fried mushrooms, any cereal or greek cheese. You can also add meat, chicken or fish left over from the last dinner to the salad. Perfect as a dressing olive oil, and plain yogurt without additives. Or you can go to a quick fix mix honey, mustard and lemon juice, this will make a wonderful honey mustard sauce, which will give any salad a unique bright taste. Following this simple rule the result will be a nutritious salad with maximum number vitamins and nutrients necessary for the body.

The main rule for dinner is speed of preparation.

When you get home in the evening after a crazy day of work, you want to eat something hot as quickly as possible. In this case, I prefer pastes and stewed vegetables. Maximum cooking time is 30 minutes. Well, that's not much when it comes to a delicious, flavorful dinner.

Monday: Breakfast
RICE PUDDING WITH APPLES

Turn on the oven to 200 degrees. Roughly chop one apple, add cinnamon and move around. Place on a baking sheet in the oven.

Boil 1 glass of milk, add ⅓ glass of rice (It is better to soak rice and other grains overnight so that the grains cook faster the next day).

After cooking (about 20 minutes), place the rice on a plate or in a jar, add a little honey and slices of baked apple. Regarding environmentally friendly and healthy food from jars, then the Bankatering catering service is of particular interest. She delivers food in convenient jars directly to the office or to an event.

Monday. Dinner:
BAKED VEGETABLES SALAD WITH NUTS AND CILANTRO

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

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

Monday: Dinner
PASTA WITH SOFT CHEESE AND TOMATO SAUCE

Boil your favorite type of pasta until al dente.

While the pasta is cooking, make the sauce. Cut 2 tomatoes. Chop 1 clove of garlic and fry in olive oil. If you have any meat in the refrigerator, it will also fit perfectly into the sauce, cut it up and fry it along with the garlic. Add tomatoes and simmer until some of the liquid has evaporated. Add salt, pepper, oregano and ready-made pasta. Let the pasta simmer in the sauce for 5 minutes to infuse flavor and aroma. Stir and place on a plate, add a few pieces of Greek cheese such as feta.

Tuesday: Breakfast
OATMEAL WITH RASPBERRY AND HONEY

Boil 2 cups of water, add a little more than half a cup oatmeal. IN ready-made oatmeal add a handful of frozen raspberries and 2 tablespoons of honey. By the way, this breakfast is also great cold, so if you don’t have time to eat it at home, you can put it in a jar or container and take it with you.

Tuesday: Lunch:
GREEK SALAD WITH CHICKEN

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

Tuesday: Dinner
SPANISH RAGU WITH RICE

Boil ⅓ cup rice in 1 cup water.

Porezhye 0.5 bell peppers and 0.5 onions. Fry in olive oil until the onion turns golden. Peel and chop 0.5 zucchini and 3 tomatoes. Add to the pan with the peppers and onions. Add also 1 pinch of sugar, salt and black pepper. The stew will be ready when the vegetables are soft.

Wednesday: Breakfast
PEANUT BUTTER TOAST

Toast the bread in a toaster or frying pan without oil. Add peanut butter and any additional component, such as green apple slices, berries or bananas. For delicious breakfast On a Wednesday morning, one of these will do just fine.

Wednesday: Lunch
TUSCANY PANZANELLA SALAD

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

Chop 3 tomatoes, add croutons, a few olives and olive oil.

By the way, this salad will taste better if it sits in the refrigerator overnight, so it’s best to prepare it the night before.

Wednesday: Dinner
GLASS NOODLES WITH MUSHROOMS

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

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

Finely chop the cilantro and add to the noodles.

Thursday: Breakfast
BUCKWHEAT PORRIDGE WITH CINNAMON

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

Thursday: Lunch:
SALAD WITH CHICKPEAKES AND FRESH VEGETABLES

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

Thursday: Dinner
PASTA WITH BAKED TOMATOES AND GREEK CHEESE

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

Boil the pasta until al dente and mix thoroughly with a few pieces of Greek cheese, olives and ⅓ of the baked tomatoes (the rest of the tomatoes will be needed for dinner on Friday and breakfast on Sunday). Let sit for 5 minutes to allow the paste to absorb the flavor and aroma. Sprinkle black pepper on top.

Friday: Breakfast
NUT OATMEAL PUDDING

This breakfast is best prepared in the evening. To prepare it, you need to mix all the ingredients and put it in the refrigerator overnight. During this time, the oatmeal will swell and become saturated with flavor.

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

Friday: Lunch
SALAD WITH FRIED MUSHROOMS

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

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

Friday: Dinner
POLLACK WITH VEGETABLES

Boil 2 potatoes.

Fry pollock in olive oil with salt and pepper. Boiled potatoes also lightly fry in the same pan.

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

Saturday: Breakfast
TOAST WITH EGGS AND FRUIT SALAD

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

Fry 2 eggs any way you like.

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

Peel and cut 0.5 apples, 1 orange and 0.5 pears. Chop finely small piece ginger Mix fruit, ginger and 2 tablespoons honey.

Saturday: Lunch
PUMPKIN SOUP WITH COCONUT MILK

Preheat the oven to 150 degrees. Cut the pumpkin into cubes and bake for about 1 hour until done (part of the pumpkin will be needed for Sunday breakfast and dinner).

Fry several slices of fresh chili, chopped garlic clove and 2 times more fresh grated ginger in olive oil. Add pumpkin (about 200g), black pepper, coconut milk(about 200g) and beat in a blender. Heat the soup, stirring frequently.

Saturday: Dinner
CAULIFLOWER WITH CHEESE, PEAR, APPLE AND CELERY SALAD

Preheat the oven to 180 degrees.

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

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

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

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

Bake a few slices of bread in a toaster or fry in a frying pan without oil. Spread Greek cheese on bread and add roasted tomatoes and pumpkin.

Sunday: Lunch
SOUP DAL

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

Sunday: Dinner
WARM SALAD WITH BAKED PUMPKIN AND CHICKEATS

Heat the remaining baked pumpkin in the oven. Mix with lettuce leaves and boiled chickpeas(it is also better to use freshly boiled chickpeas when warm). Water Greek yogurt, salt, pepper and add a little cilantro.

Weekly grocery list for 1 person (to prepare 21 dishes)

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

Is saving relevant today? How much money do you spend weekly on cooking meals for the whole family? Today, the question of how to create an economical menu is becoming a huge problem for most people, a dilemma that is often not so easy to resolve.

The thing is that it’s not enough to just buy budget products; it’s important that the products contain the whole complex useful components, minerals and vitamins. In addition, we must not forget about the banal diversity of the diet so that PP brings both benefit and pleasure. A huge selection of products poses significant risks for the family budget. With us, you will learn how to correctly create a menu and select dishes, the preparation of which will not greatly affect your finances.

Even the most ordinary family of three spends huge sums of money on groceries. Most often, a good half of the budget is spent on food. At the same time, the housewife is faced with the task of taking into account the wishes, preferences and tastes of each household member. If you don't know how to create a varied, healthy menu that still saves money, follow these rules:

• Give yourself enough time to create a diet of proper, but economical nutrition, which will allow you to clearly plan what dishes and when you will cook, balance them in terms of the amount of fats, proteins and carbohydrates, and make a list of necessary products, without forgetting a single item.
• Before you go shopping, we clearly make a list of products. We only buy what is planned. Another piece of advice from experienced nutritionists is to go to supermarkets well-fed. Then the desire to acquire something extra, unnecessary will not arise.
• We make purchases for a week at once. This is the only way you will always be sure that in the refrigerator and on the shelves there is everything for preparing what you planned. There are no temptations to run to the store after work for something tasty or missing.
• We design the menu in a convenient way. It can be printed on a printer or written/drawn by hand. It is important that the finished product is convenient to use.
• We always compile a menu with recipes. If you don’t have recipes at hand, you might forget something when making a shopping list.
• When including hot dishes, meat or fish dishes in your diet, you should remember that they are prepared for future use, for several days. There is no need to constantly prepare food. This saves not only money, but also time. Lean on soups and main courses.

The list of products for creating an economical menu for a certain number of days is huge. At the same time, getting the required items is not difficult; almost everything is available in any store in the neighborhood. The list looks like this:

• Vegetables. Among the most useful and affordable, relevant for a budget diet, it is worth noting carrots, radishes, onions, beets and cabbage.
• Fish and seafood. On the one hand, seafood is considered a kind of luxury, but among the huge variety you can choose inexpensive options eg pollock, cod, herring.
• Fruits. This is an essential component of any diet, including a budget one. Among the most popular and inexpensive fruits that you should definitely eat are apples and bananas.
• Dairy and fermented milk products. Ideal for a healthy, economical diet natural yoghurts, low-fat kefir, cottage cheese.
• Bread, chocolate and other products. Others worth noting healthy products, which are also the main tasty and healthy diet: whole grain, rye bread, dark dark chocolate, brown rice, olive oil, etc.

How to create a menu for 1000 rubles? When working on your diet, it is important to think not only about the financial component, but also take into account the following points:

• Selecting only healthy, approved PP products.
• We count in advance daily calorie content all meals.
• We strictly follow the rules of the PP.

In the tables you will find several approximate inexpensive menus for a week.

Inexpensive recipes for an economy menu: chicken cutlets with cottage cheese and zucchini

At first glance, it may seem that an economical menu means monotony and daily boredom, but this is far from the case. Here are a few inexpensive, but original and incredibly healthy dishes, which will take their rightful place on your table. Let's start with the most tender cutlets from chicken.

Ingredients:

• Minced chicken – 800 grams.
• Cottage cheese 0% - 200 grams.
• Zucchini – 500 grams.
• Egg – 1 piece.
• Garlic – 3 cloves.
• Spices - to taste.

Cooking steps:

• Remove the skin from the zucchini (if it is hard) and grate it. Squeeze out excess liquid.
• Finely chop the garlic cloves.
• Mix all the ingredients together. Add chopped herbs to taste.
• We form small cutlets and fry them in a non-stick frying pan until a pleasant, appetizing crust forms.
• Reduce the heat to low, cover with a lid and let bake until finished for five minutes.

Original and budget-friendly - this is how we can describe it this dish. For it you will need:

• Pasta – 160 grams.
• Pumpkin – 300 grams.
• Tomatoes – 500 grams
• Ginger root – 2 cm.
• Garlic – 1 clove.
• Greens, spices - to taste.

• Wash the pumpkin, dry it and cut it into small cubes.
• Chop the garlic and lightly fry in olive oil.
• Add pumpkin to the garlic and cook further.
• Scald the tomatoes and remove the skin, add them to other vegetables and stir well
• Simmer the vegetables over low heat until almost completely softened.
• Add chopped ginger root, spices, and herbs. Salt to taste.
• Cooking pasta durum varieties, mix with vegetable sauce and beautifully served to the table.
• If desired, you can sprinkle with grated cheese.

Do you love cheese? Prepare incredibly aromatic, delicious cheese soup with chicken. For it you need:

• Chicken fillet – 400 grams.
• Potatoes – 2 pieces.
• Carrot – 1 piece.
• Processed cheese – 180 grams.
• Herbs, spices, salt - to taste.

• Cut the chicken into medium-sized cubes.
• We clean the vegetables. We cut the potatoes into cubes, and the carrots into half rings.
• Lightly fry the white meat in a frying pan.
• Boil two liters of plain water or ready-made broth, add bay leaves, spices and half-cooked meat.
• Reduce heat and cook soup for 7-10 minutes.
• Add the prepared vegetables and cook for about 15 minutes.
• Next, add the cheese, stirring until it is completely dissolved.
• Salt and pepper to taste, add herbs if desired. Finally stir and serve.

Buckwheat - unique product, rich healthy carbohydrates. This is an ideal breakfast cereal. Tired of it fresh dishes with it, prepare porridge with mushrooms. For delicious recipe you will need:

• Buckwheat – 1 cup.
• Water – 2 cups.
• Champignons – 400 grams.
• Onion – 1 piece.
• Greens – 1 bunch.
• Olive oil - a couple of drops.
• Salt, spices - to taste.

• Boil buckwheat in the proportion: 2 cups of water to 1 cup of cereal.
• Chop the onion and mushrooms.
• Lightly fry the onion vegetable oil, add the champignons and fry for about 7 minutes.
• Chop the greens.
• Add mushrooms and herbs to the buckwheat and mix thoroughly.

Bon appetit.

Classmates