Diet for a family of 2. Healthy eating: a weekly menu for the whole family

Hello my dear hostesses! If you don’t want to puzzle over the question “What to cook today?” Every day, then there is a way out - menu planning. To be honest, every hostess needs to do this. Why bother the household with the same question every day? You just have to look in your notebook with recipes and the answer is ready!

How to plan a menu for the week

Creating a menu is very easy. For this, all you need is write a list of meals that you love and know how to cook for breakfast, lunch, dinner. As well as a list of products for their preparation. At the same time, consider your family budget and the lifestyle of family members. For example, someone does not get a piece in the throat in the morning, someone does not eat after 6 pm. Someone has a sweet tooth and cannot live without buns and pastries, while someone is on a diet and eats light and low-fat food. You also need to count on guests who will come, for example, to your birthday on Friday. Or maybe you are going to the dacha to your grandmother, where she will treat you to all sorts of delicacies? In general, everything needs to be taken into account.

Spending just 15 minutes a week will show you that planning your menu ahead of time can be very beneficial.

1. Firstly: you save money, as you minimize the chance of unexpected trips to the store, where, as a rule, we buy a lot of unnecessary things, especially on the way home after work. Once a week, by going to a supermarket or a wholesale base, like this I do, you will solve the problem of everyday stupid shopping.
2. Secondly, it saves a lot of time that you spend thinking about what to bungle up so that you can quickly do more important things or simply relax.
3. And thirdly, the most important advantage of menu planning is that you eat healthy food made from natural products, without unnecessary additives in the form of preservatives, flavorings and various byaki. Agree, a hamburger made by you at home and a hamburger in the fast food department are two different things. As you can see, menu planning is beneficial in every way.

As a rule, the list of dishes is compiled for a week, for two weeks or for a month. This list is then repeated. This type of planning is called round-robin. I plan cooking exclusively for the week. This is important for me, as I constantly supplement my recipe book with new dishes. And some products have a shelf life of less than a month.

Menu planning and meal listing

1. Since I don’t like to fumble in the kitchen for a long time and try to save time on cooking, I choose not complicated dishes that are cooked quickly, no more than 20 minutes of active cooking. Moreover, there are a lot of such recipes now (you can see some of them).

2. I spend about 10-15 minutes on a Saturday evening creating a meal plan. Why Saturday? Because Sunday is shopping day. Then I make a grocery list. Moreover, it is divided into 2 types: standard mandatory products (bread, tea, sugar, etc.) and products specifically for cooking.

3. I cook new dishes no more than twice a week, and even then not always.

4. I try to make a varied and balanced menu. For example, for breakfast every day, porridge from different cereals, including a fish day, vegetable, fruit every day, etc.

5. I cook soup for two days, main dishes every day. I advise you to include every little thing in the menu, up to drinks and snacks, in order to minimize the trip to the store for the missing purchases.

Menu for the week: a list of dishes and a shopping list

I post the menu that I use myself, so I take into account family preferences, food availability, seasonality, etc. We rarely buy delicacies, I try to cook from ordinary products. Therefore, you will most likely redo this list for yourself, but you can take it as a basis. Attached to the menu is a shopping list for a specific week. It consists of two parts: must-have products and for the dishes that I am going to cook.

Sugar, tea, butter, sunflower oil, seasonings (vinegar, salt, pepper, bay leaf, etc.), fresh herbs, cottage cheese (for children), juice, dried fruits, fruits, bakery products.

Read more about what products should be constantly in the house.

Menu planning - week one

Monday
Lunch – + pickled onions
Dinner - Garlic soup

Tuesday
Dinner -
Dinner - Garlic soup

Wednesday
Dinner -
Dinner - pickle soup

Thursday
Breakfast - Semolina porridge
Lunch - Fish baked in the oven with cheese and tomato
Dinner - pickle soup

Friday
Breakfast - Omelette with vegetables (cauliflower, broccoli or Brussels sprouts)
Lunch - Homemade noodles
Dinner - Cauliflower with cheese in the oven

Saturday
Lunch - Homemade noodles
Dinner - Lavash rolls with crab sticks

Sunday
Breakfast - Croutons + some dessert

On Sunday, I cook almost nothing, but this does not mean that we are sitting on dry rations. As a rule, there is a lot of food from previous days. And I'm generally good - I have).

Shopping list: rice, millet, semolina, cheese, milk, minced meat, meat (to your taste), fish, garlic, potatoes, carrots, onions, cabbage, tomatoes, cucumbers, tomato paste, sour cream, buckwheat, mayonnaise, pickles, eggs, omelette vegetable mix (cauliflower, broccoli or Brussels sprouts), flour, kefir, crab sticks.

Menu planning - week two

Monday
Breakfast - Rice porridge with milk
Dinner -
Dinner - Pea soup with sprats

Tuesday
Breakfast - Millet porridge with milk
Lunch - Liver with pasta
Dinner - Pea soup

Wednesday
Breakfast - Buckwheat porridge with milk
Dinner -
Dinner - Lazy dumplings

Thursday
Breakfast - Semolina porridge
Lunch – Onion Pie
Dinner -

Friday
Breakfast - Omelet with vegetables
Lunch - Borsch
Dinner - Lagman

Saturday
Breakfast - Pancakes (on milk or kefir)
Lunch - Borsch
Dinner - Herring with potatoes + salad with cucumber and tomato

Sunday
Breakfast - Croutons + yummy

Shopping list: pasta, rice, millet, semolina, peas (or green peas), cheese, milk, liver, minced meat, meat (to your taste), canned fish, sprats, herring, potatoes, carrots, onions, cabbage, beets, tomatoes, cucumbers, tomato paste, sour cream, buckwheat, eggs, a mixture of vegetables for an omelette (cauliflower, broccoli or Brussels sprouts), flour, kefir, sausages or sausage, puff pastry, lagman noodles.

Now you know how to plan a menu! I hope this article has been helpful to you! Share it with your friends on social networks! See you!

P.S. At the time of writing, I did not practice proper nutrition. To date, my menu for the week has taken on a slightly different look, which corresponds to. If you, like me, adhere to this way of eating, then you can look at some of their recipes. There I divided them into 3 categories: BREAKFASTS, LUNCHES AND DINNERS, which will easily allow you to create an individual meal plan for your family.

There was also a marathon dedicated to this topic on the blog. There are a lot of useful recipes that will not be new to you. I tried to choose simple but tasty dishes that are familiar to most of you. You can learn more about the healthy nutrition marathon.

But that's not all! If you are eager to spend a minimum of time on cooking, while eating high-quality and healthy food, then I offer a master class from a woman in her field, Dasha Chernenko. She will show you and tell you how to cook for two weeks in advance, while maintaining all the freshness of the dishes. Read more on her website MENU OF THE WEEK. Go to link here!

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

Menu for Monday

1. In the morning, make an omelet with zucchini.
2. For the second meal - buckwheat porridge with beef. Additional dishes include a vegetable appetizer and cheese.
3. For a snack, cook pancakes.
4. The last meal is vegetable pancakes, mashed potatoes and a vegetable snack.

The total cost is approximately 600 rubles.

Grocery list for the week

Tuesday

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

The total cost is about 500 rubles.

What to cook on Wednesday

Get busy planning a weekly menu for a family of 2 on Wednesday. A list of products is attached.

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

The total cost is 550 rubles.

On Thursday

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

The total cost:

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

Friday

Get busy planning a weekly menu for a family of 2 on Friday. A list of products is attached.

1. Start your morning with oatmeal and dried fruits.
2. The second breakfast is cupcakes.
3. In the middle of the day, finish yesterday's soup and chicken and rice.
4. Snack - apples.
5. The last meal is a vegetable casserole.

The total cost is 350 rubles.

Sample menu for Saturday

1. Sandwiches with sausage - in the morning.
2. The second breakfast is yogurt.
3. In the middle of the day - soup with beans. Salad and brisket sandwiches.
4. Lunch - an omelette and a piece of boiled meat.
5. Dinner - soup with beans and chicken

The total cost:

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

Resurrection

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

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

The total cost:

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

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

A kilogram of chicken fillet is enough for the whole day. Make a soup out of it and use it to make a salad.

Use products rationally and try to combine them with others so that delicious dishes are obtained.

Recipes for the week

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

Light syrniki from cottage cheese and banana

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

Grocery list:

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

Recipe:

1. Grind the banana into a puree.
2. Mix cottage cheese, banana and sugar.
3. Add flour.
4. Leave for 15 minutes.
5. Fry in oil until crispy.

Cheesecakes are consumed cold or hot. If cheesecakes were prepared without sugar, add honey on top.

Fragrant soup with beans and chicken

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

Grocery list:

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

Cooking technique:

1. Cut the chicken and fry in olive oil.
2. Put a pot of water on the fire.
3. Cut the pepper into strips.
4. Shred carrots.
5. Add vegetables to chicken.
6. Put the tomato paste and beans in the pan. Simmer for 10 minutes.
7. Transfer the ingredients from the pan to the boiling water or broth.
8. Boil 10 minutes.

The cooking time of the soup will take no more than 40 minutes.

Light chicken salad

Grocery list:

• Chinese cabbage (300 g);
• fillet (300 g);
• eggs (4 pcs.);
• greenery;
• sour cream.

Cooking technique:

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

Use additional vegetable ingredients if desired.

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

How to cook beef with broccoli

Grocery list:

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

Cooking technique:

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

Serve meat and broccoli on a plate.

The secret of cooking buckwheat first with beef

From the ingredients:

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

Cooking technique:

1. Cut the meat, cook until tender.
2. Fry buckwheat in a pan.
3. Cut vegetables into cubes.
4. Cut the cooked meat into cubes.
5. Throw all the necessary ingredients into the broth.
6. Cook until done.
7. 15 minutes before cooking, throw in finely chopped garlic.

Sprinkle with herbs before serving.

How to make a zucchini omelette

Such an omelette will be a hearty, but dietary dish on the menu for a week for a family of 2 people.

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 tasty products, remember "grandmother's" advice on how to save 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 high-quality dishes. 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 of 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 an economical menu for a week is spent on meat products. Vegetarianism is now out of fashion, and almost every family uses meat to prepare a variety of dishes. In order to minimize spending on meat products, there are some secrets. Buy offal to come up with an economical but tasty menu for the 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. Sticking dumplings is also a 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. They pulled it out, cooked it in a saucepan - that's a 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 very affordable prices. These are a 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. Making an economical menu for the whole week, make sure to include more vegetable dishes.There are many advantages to this.

Compote instead of soda

When developing an economical 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 with meals, and children can cook dried fruit compote as a "third" one. A large five-liter pan will last a long time! Shop 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 spoonful of meat goulash with gravy to a plate with buckwheat porridge, you get a hearty second course.

Economical menu for the week: recipes

And we'll start with borscht. Recipes for making delicious and satisfying borscht are different in every family. Let's dwell on the 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 a few bay leaves, a whole peeled onion, a few peas of 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 a small piece of bacon, we prepare 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 the taste is excellent!

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 a pound of 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 chicken soup with vermicelli is ready! It can be consumed as a first course for several days, sprinkled with herbs and spices. Here is a sample menu for the week: the issue with the first courses from Monday to Saturday has been 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. A simple and economical second course is ready to eat - a worthy dish on a sample 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 of fresh mushrooms (oyster mushrooms), 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

For breakfast, a traditional omelette and a sandwich with butter or lard are good. 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 vermicelli, 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.

How often, having come home from work, have you stood in confusion in front of an open refrigerator, frantically thinking about what 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.

for the family with recipes, step by step photos and a shopping list

Choose where to send you the menu for the week:

If you plan in advance the meals that you will cook during the week, make a list of necessary products, having calculated the financial costs accordingly, and go to the store with this list, you will save both time and money.

When compiling a 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 a homemade 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?

As a rule, planning a family menu is a female prerogative. This is not the easiest and most rewarding thing to do. It is necessary to take into account the tastes and preferences of all family members (and sometimes it is not small), the usefulness of products for health, seasonality and, of course, correlate all this with the family budget. We have to invent new dishes and remember long-forgotten favorite recipes. We make a menu for the week for the whole family.

If your imagination has already run out, use our tips. We offer you a varied tasty and healthy menu for the week for the whole family. In addition, we will try to designate the volume of products for the week so that the excess does not deteriorate, and everything you need is available in the refrigerator. This is a weekly menu based on 3 family members (mother, father, child), with an average level of material prosperity. The budget is about 3 thousand rubles.

This menu is not suitable for vegetarians. If any of the family members has diabetes or is allergic to fish, chicken protein, dairy products, “unwanted” dishes should be replaced or a specific menu should be preferred, taking into account the characteristics of the body.

Keep in mind that everything bought for a week according to this menu will not necessarily be used during these 7 days. For example, you purchase a kilogram (or package) of 1 kg cereal for porridge, but use only 300 grams during this time. Or, for example, other family members prefer not to have breakfast. And they have lunch at work, in a cafe, etc.

Some dishes are repeated two days in a row, because they are usually prepared in such quantities that they are not eaten in 1 day.

The main thing in the weekly menu is to observe the vitamin and energy usefulness. The set of products provided for the week contains all the necessary vitamins and minerals, a sufficient amount of fiber, carbohydrates, protein and fats. Meat, poultry and fish dishes are available. Quite a lot of vegetables and fruits.

Monday

Breakfast - Sandwiches with liver pate

Snack - Roll with lemon

Tuesday

Breakfast - Buckwheat porridge
Lunch - Chicken soup with vermicelli
Lunch – Carrot and dried apricot salad
Dinner - Liver in sour cream + vermicelli + salad of carrots and dried apricots

Wednesday

Breakfast – Porridge “Assorted”

Snack - Roll with lemon
Dinner - Fish meatballs + vinaigrette

Thursday

Breakfast - Omelet
Lunch - Pea soup with garlic croutons
Snack - Fritters with apples

Friday

Breakfast - Fritters with apples

Snack - Kefir cocktail with banana, ginger and cinnamon
Dinner - Braised cabbage with rice and minced meat + carrot and garlic salad

Saturday

Breakfast - Cheesecakes with apples
Lunch - Soup with tomato paste and noodles
Snack - Cheesecakes with apples (left from breakfast)
Dinner - Chicken cutlets + potatoes + fresh cabbage salad with garlic dressing

Sunday

Breakfast - Millet porridge with pumpkin
Lunch - Rassolnik
Snack - fruits (apples)
Dinner - Chicken cutlets + rice + beetroot salad with green peas