Economy menu for one person. Proper nutrition

To make a menu for a week for a family with economy recipes, you need to be able to properly plan your meals. Unfortunately, not all mothers teach this, therefore, young families often have difficulties with the fact that there is simply not enough money for food.

Important! The first thing to remember is the rejection of a spontaneous, unplanned trip to the store. If you want to learn how to spend your budget, then you need to start with buying products. First you need to think over the menu for the week, then make a list of products. Then go to the store and put in the basket only the products that are on the list.

• Make a list in advance, follow strictly according to the list;
• See which nearby stores have promotions and discounts on products that are already on the list;
• We do not buy "two for the price of one", we ignore other, hiddenly unprofitable promotional offers;
• You need to go to the store only on a full stomach;
• Buy once a week according to the list. During the week, you can buy only bread, milk;
• Refuse semi-finished products: this is not only not economical, but also terribly unhealthy;

How to make a menu

You decided to make a menu for a week for a family with economy recipes (with photo). Where to start? The menu should include a variety of products so that the diet is balanced. Always make lists and buy, strictly following your own lists. You can cook semi-finished products (dumplings, sausages, dried meat) at home from ordinary products. And every hostess should know.

For one allotment, you need to come up with seven breakfasts, lunches and dinners. The task, of course, is not an easy one, especially for young housewives. Lunch, plus everything, often consists of several dishes at once. But you should not be afraid, because you can make a menu for a week for a family with economy recipes and a list of products that will satisfy you on all counts: tasty and varied, nutritious, inexpensive, quickly prepared.

What else to consider when compiling a menu:

• The first dishes (soups, borscht) are immediately prepared for several days. That is, it is enough to cook 2-3 soups a week;
• Solid main courses (pilaf, cabbage rolls) are also prepared for two days. Meat dishes: cutlets, meatballs, chops can be stretched for several days, only by changing the side dishes;
• If you serve porridge as a side dish, then you can also immediately cook it for several days in advance;
• Salads cannot be cooked ahead, at least from fresh vegetables. But many salty salads, on the contrary, can be prepared several days in advance. They will be even tastier the next day;
• Bakery. In the house, especially if you have children, there should always be something sweet. Be sure to make pastries (by the way, you can take it with you to school, to work);

Approximate economy menu for one week (links lead to specific recipes with a step-by-step description of the cooking process)

Monday:

• Breakfast. Boil buckwheat porridge in milk or water.
• Dinner. .
• afternoon tea. Salad with dried apricots and carrots, seasoned with vegetable oil.
• Dinner. Vegetable salad, chicken or fish stewed in sour cream, vermicelli for garnish.

Tuesday:

• Breakfast. Fried eggs with boiled sausages.
• Dinner. .
• afternoon tea. Fruit salad.
• Dinner. Vegetable Salad, ;

Wednesday:

• Breakfast. Semolina porridge with raisins.
• Dinner. .
• afternoon tea. Rice with stewed vegetables.
• Dinner. stuffed with potatoes.

Thursday:

• Breakfast. Cheese casserole. You can cook.
• Dinner. .
• afternoon tea. Same muffins, same pie.
• Dinner. , as well as vegetables, potatoes as a side dish.

Friday:

• Breakfast. Vareniki (which you can cook and freeze in advance) with any fillings. Don't forget the sour cream.
• Dinner. .
• afternoon tea. .
• Dinner. and any side dish of your choice.

Dinner should be 3 hours before bedtime. The menu should consist of a large amount of proteins, so meat or fish dishes should be included in the diet. Cooked food should not be heavy, overeating should be avoided. Garnish with potatoes, rice, pasta. As an addition, you can use salads and season with any vegetable oils.

The calorie content of the daily diet should be: breakfast - 40%, afternoon snack -10%, lunch and dinner 25% each.
The method of cooking can be any, but it is advisable to use alternative ones: stewing, boiling and baking. Eating fried and smoked food is permissible only in small quantities and in rare cases.

As a basis, you can take an approximate menu for the whole family for 7 days. Depending on the culinary preferences and habits, additions and changes can be made to the menu.

• Monday:

1. Breakfast: Buckwheat porridge, tea
2. Lunch: Fruit salad with yogurt
3. Lunch: Mushroom soup or cheese soup with sausage, vegetable pancakes
4. Dinner: Mashed potatoes with chicken or potato zrazy with liver
5. Tuesday:
6. Breakfast: Rice porridge with raisins and prunes
7. Afternoon snack: Berry-fruit smoothie or egg croutons
8. Lunch: Shchi with champignons and meat or Ukrainian borscht
9. Dinner: Pasta with tomato sauce, baked salmon fillet, fresh cabbage salad

• Wednesday:

1. Breakfast: Cheesecakes or squash pancakes with sour cream
2. Afternoon snack: Apples with yogurt
3. Lunch: Bean soup, cauliflower casserole
4. Dinner: Steamed fish cutlets with buckwheat

• Thursday:

1. Breakfast: Millet porridge with milk and butter
2. Afternoon snack: Pancakes with fruit or cottage cheese muffins
3. Lunch: Soup with meatballs or meatballs
4. Dinner: Zucchini vegetable stew

• Friday:

1. Breakfast: Semolina porridge with raisins
2. Afternoon snack: Strawberry jelly or vegetable smoothie
3. Lunch: Rassolnik or chicken kharcho soup
4. Dinner: Chicken chops with rice, vegetable salad

• Saturday:

1. Breakfast: Cottage cheese casserole, fruit smoothie
2. Afternoon snack: Apple ratatouille
3. Lunch: Chicken vermicelli soup or fish soup
4. Dinner: Stuffed cabbage rolls or veal roast beef

• Sunday:

1. Breakfast: Omelet with cheese or scrambled eggs with sausages
2. Lunch: Pancakes in batter
3. Lunch: Pea soup
4. Dinner: Stewed potatoes with meat, vegetable salad

Sample menu is designed for one person and four meals a day. Depending on how many family members, dishes from the diet should be multiplied by the required number.

Before going to bed, as a second afternoon snack, all family members can be offered to drink a glass of kefir or fermented baked milk. Dairy products should be in the diet every day. They contain, which is easily absorbed by the body, and vitamin D, which improves digestion. Before buying, be sure to pay attention to the expiration date.

A beautiful presentation of the dish on the table plays a secondary role in the cooking process. Beautiful and tasty dishes affect the increase in appetite, and this stimulates the secretion of gastric juice. Thanks to this, food is better absorbed. This should not be forgotten either.

If you follow the rules of a balanced diet, this will help maintain the health of all family members and improve the quality of life.

We offer our version of the weekly menu for a family with economy recipes in this article, so that during a crisis and a difficult life situation, you can eat tasty and nutritious. There comes a time in every family when you need to tighten your belts a bit. Don't worry, everything will pass. In the meantime, you need to arm yourself with an economical menu and start implementing it.

sweet leftovers

Before compiling the main menu for the days of the week, I want to pay attention to the leftovers. It happens that kefir or milk sours, for example. In a normal situation, such a product is poured out, but you can cook excellent pancakes or pancakes from sour milk products.

Zucchini is another simple and cheap ingredient that can be stored for a long time. You can also make pancakes from zucchini, and even pies. During the period of savings, you should take a closer look at dough products and rehabilitate them for yourself again. As for vegetables, it is worth buying only the most affordable ones (they are also very healthy): potatoes, cabbage, beets, radishes, onions and garlic.

Economy menu for a week for a family of 3 with recipes

Monday

Lunch: Chicken soup with vermicelli or rice. It is extremely easy to prepare, and at the same time, it turns out a tasty and nutritious product. You can also bake potatoes as a bite to the soup so that satiety is complete.

Lunch: Salad with carrots and raisins, dressed with honey.

Lunch: The same chicken soup. This time you can bake beets to it.
Afternoon snack: Roll with lemon.

Dinner: Fish meatballs, delicious and vitamin salad.

Wednesday

Breakfast: You can cook the usual oatmeal with milk. It activates digestion and energizes for the whole day.

Afternoon snack: The same lemon roll left over from Tuesday.

Dinner: Fish meatballs and vinaigrette. Dinner is also repeated, but, as a rule, these dishes are enough for a family of three for just two days.

Thursday

Breakfast: Eggs must be in the diet, so you can cook an omelette with onions.

Lunch: Continues to eat pea soup with a new batch of garlic croutons.
Afternoon snack: Fritters. You can cook on kefir or yogurt, and serve with jam.

Dinner: Stew cabbage with rice and minced meat. You can also make a salad of carrots with garlic, season with vegetable oil.

Friday

Breakfast: Again, you can serve pancakes with sour cream.

Lunch: It is worth preparing a soup with tomato paste, to which add noodles.

Afternoon snack: You can safely make a cocktail with a banana, to which you add ginger and cinnamon. Such an afternoon snack is not only delicious, it also strengthens the immune system.

Dinner: Cabbage will remain from Thursday.

Saturday

Breakfast: On the day off, breakfast should be more hearty and enjoyable. Therefore, you can cook cheesecakes with apples. Moreover, cook them in such quantity that there is still left for an afternoon snack.

Lunch: Tomato soup from yesterday, which should have enough vermicelli.

Afternoon snack: cheesecakes.

Dinner: Chicken cutlets with potatoes. Make cabbage salad with prunes.

Sunday

Breakfast: Millet porridge with pieces of pumpkin. Excellent nutritious breakfast, which contains a lot of vitamins. And this porridge pleases with its bright appearance.

Lunch: Russian pickle.

Afternoon snack: Any fresh fruit. It can be apples, bananas or oranges.

Dinner: Chicken cutlets with rice, beetroot salad and canned peas.

How to compare costs

By the way, this is such a great economy menu for a week for a family of 2 with recipes. If some recipes are not in the article, then they can be found on the pages of our website. Just use the search form. Especially for you, we have collected economical delicious dishes, for the preparation of which there are step-by-step photos.

Important! The total amount on the check will be more than the amount spent on food for one week. After all, many products on the menu are bought immediately in the package and are simply not eaten for a week. For example, rice, vermicelli.

Nutritionists advise, regardless of the season, be sure to include fresh vegetable salad in your diet. Moreover, you do not need to buy expensive vegetables. It is enough to use seasonal products. In summer and autumn, it’s understandable, but in winter it’s cabbage, radish, beets and carrots. You can’t even imagine how many interesting things you can cook from ordinary, affordable and cheap products!

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?

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

It is important at the same time to provide the family with all the 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 is why it is quite difficult to make an economical menu for a week.

But it is important to tune in correctly and understand that an economical menu is not a rejection of all goodies, but an opportunity to save money for other family goals. Just think: a trip to the store can often be the equivalent of a trip!

An abundance of food, a large number of catering places are a big threat to the family budget. But this can be dealt with if you make an economical menu for every day.

Saving Rules

It is relevant to talk about what an economical menu for a week can be for a family of 3 people. The average family spends a lot on food, often it becomes a large part of the family budget. At the same time, you need to plan the menu, while it is important to take into account all the taste preferences of each family member. If the hostess does not know how to make a menu, while saving money, then you should follow some rules:

1. Take enough time to draw up the menu, this will allow you to clearly balance the diet, determine the dishes, and make a list of necessary products.
2. Going shopping in the store, you need to buy only those products that are written on the list. In addition, there is a little advice for those who do not want to succumb to temptation in the store: go shopping full. In this case, the temptation to buy something extra 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. In this way, the subconscious will say that the refrigerator has all the necessary products for the family, and there will be no temptation to run into the store for something else.
4. When compiling a menu, you need to take into account the fact that it should not contain harmful products or semi-finished products. But if you decide to create a menu for a month, then be sure to freeze the products, you can’t do without it.
5. The menu can be made in any form. It can be printed, written by hand. It is important to do this in such a way that you can swap dishes if necessary.
6. The menu should be with recipes in order to correctly determine the list of products that need to be purchased at the store. If there is no prescription, then you can forget to buy something.
7. When compiling the menu, remember that hot dishes are prepared for several days. Soup or borsch can stand in the refrigerator for two or three days. The same applies to fish and meat dishes, they can also be consumed for two or three days, while 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 completely give up baking. Once a week, pampering your loved ones with delicious pastries is a sacred thing. It is much tastier than store-bought confectionery.
10. Remember not only taste preferences, you need to take into account the age of all family members, chronic diseases (if any), physical activity.
11. The children's menu may differ significantly from the adult.

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

Features of the menu

Of course, when compiling the menu by day, you need to remember about savings, but nevertheless, you should not forget about high-quality, varied and tasty food. You need to eat only high-quality products, with a normal shelf life, they must be non-GMO and all kinds of additives. This should not even be discussed, because health cannot be bought.

Particular attention should be paid to the temperature outside the window. For example, few people want to eat cold salads in winter, it is better to give preference to cereals, mashed potatoes and hot soups in winter. But still, the deficiency of vitamins, even in winter, cannot be replenished. 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 please someone, being unwanted.

On the Internet you can peep various recipes. And they are, in fact, a large number. The Internet, magazines are great helpers in this matter.

Products must be used wisely. After all, it is about saving. 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.

Given all these nuances, it is possible to rationally and correctly compose a menu for three, four family members and more.

Shopping

Particular attention should be paid to going to the grocery store, because it is from here that all the troubles associated with the waste of money come from. To the tips that have already been listed earlier, you can add:

1. The need for a slow selection of goods, comparing prices and the range presented.
2. There is no need to "be led" to various promotions and "enticements", in particular, "buy two for the price of three." We strictly follow the 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 blanks yourself and divide them into portions. Thus, the savings process will be easier.

How much to spend on food?

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

The amount, of course, depends on the number of family members, on the well-being of the family and on how much you need to save.

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

Menu for the week

Drawing up the menu "from and to" falls on the shoulders of the hostess. After all, each family has its own favorite dishes and features of recipes. Therefore, it is impossible to take any menu as a basis. The menu for a week for a family of 4 is prepared in advance and carefully thought out.

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

Breakfast. It is supposed to 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 (it depends entirely on the choice of the hostess and the financial capabilities of the family).

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

afternoon tea. Skip it or enter it on the menu - it's everyone's choice. For an afternoon snack, they usually eat fruits or salads. For children and their growing bodies, this meal is undesirable to skip.

Dinner. Here you can treat yourself to meat dishes and salads.

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

Monday

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

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

afternoon tea. Salad of carrots and dried apricots. You can use vegetable oil as a dressing.

Dinner. Chicken meat stewed in sour cream, garnish, for example, vermicelli and any vegetable salad.

Tuesday

Breakfast. Omelette with salami or sausages.

Dinner. Soup puree made from zucchini. Wheat porridge, vegetable salad.

afternoon tea. Fruit salad dressed with yogurt.

Dinner. Vegetable salad, chicken liver.

Wednesday

Breakfast. Buckwheat porridge with milk or water.

Dinner. Chicken soup, meat and egg roll.

afternoon tea. Rice with vegetables cooked in the oven.

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

Thursday

Breakfast. A casserole made from cottage cheese. Another delicious and healthy recipe is muffins with a liquid filling.

Dinner. Vegetable soup, cabbage pie with garnish.

afternoon tea. Fruit salad. You can eat the same muffins (they will definitely appeal to all family members).

Dinner. Mackerel baked in the oven. For garnish - potatoes, vegetables will be a great addition to dinner.

Friday

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

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

afternoon tea. Any salad to choose from depending on the preferences of the family.

Dinner. Pork or beef chops. You can choose a side dish, for example, beans.

Saturday

Breakfast. Fried eggs with boiled sausage.

Dinner. Soup with peas. Caesar salad with chicken and croutons. For taste, you can add tomatoes.

afternoon tea. Pancakes with various fillings. They can also be prepared ahead of time and frozen. If you have time, you can bake fresh pancakes, they are much healthier.

Dinner. Ragout with minced meat and cabbage.

Sunday

Breakfast. Egg croutons, oatmeal.

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

afternoon tea. 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 make a menu for a week in order to better navigate prices and save money.

There are many benefits to this menu. First, it is cost savings, which will improve the well-being of the whole family. Secondly, it is an improvement in well-being. The fact that a person stops eating junk food, a large amount of sweets, and eating in public places has a positive effect on the digestive tract, cleansing it.

The third advantage concerns the figure and changing its proportions. Such nutrition will help to lose a couple of kilograms, if they are superfluous.

In any case, such an economical menu will certainly not cause harm, but, on the contrary, will bring a lot of new and useful things to the family's lifestyle. It is worth forgetting about all the purchased dishes, in particular, pizzas, burgers, etc. This is bad for savings.

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 an economical menu is not for life. Let the goal be a long-desired trip or buying 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 a monotonous and tasteless diet, but healthy food, rational and diverse.