Diverse menu. Proper nutrition

Breakfast. Any liquid cereals, in the most difficult times - on the water in half with milk + margarine instead of butter. Milk soup (with rice or noodles, usually half milk and water, but an egg was added there). Milk with fresh bread. If an egg - then soft-boiled, one per person. Bread with butter and cheese.

Dinner. The first was almost always. Mom cooked magnificent borscht or cabbage soup on a marrow bone. A huge pot was enough for two or three days.

Also kulesh, pea soup, chicken noodles. Mom made the noodles herself. One chicken was cooked in a pan and then divided into all: one wing, one leg. Dad, laying out the chicken in bowls, told a fairy tale about how a man divided a goose.

There were also soups from a bag, from canned fish. In difficult times - "dumpling soup".

The second is usually without meat. For example, macaroni and cheese. Or buckwheat porridge with butter (an independent dish).

Dinner. Puree, pasta, rice, buckwheat porridge. Or a thin layer of minced meat in a potato casserole.

Here, for example, a regular dinner: macaroni and cheese + tea with sugar, bagels, gingerbread.

Meat was rarely eaten, usually in the form of cutlets and in addition to the main course. Never cooked fried meat or with spicy sauces. If fried potatoes, then without meat, but with salad. More often - stewed potatoes with meat, cooked in a pressure cooker.

There were many salads. Cabbage - canned green peas - greens. Or tomatoes - cucumbers - onions. Or homemade sauerkraut.

All salads were always dressed with sunflower oil, my mother never used mayonnaise.

But they ate fish more often than meat. Favorite - cod stewed with onions and carrots. Hake, pollock, ice. My mother loved fish all her life. Dad absolutely loved everything. Often there were canned fish (they can be eaten with bones): sprats in tomato sauce, sprats, mackerel, saury.

Vinaigrette - with sauerkraut or herring. Vegetables were steamed in a pressure cooker (specially bought).

And to this day, we love mom's potato salad very much: potatoes are steamed in their skins, quickly peeled and still hot mixed with thinly sliced ​​onions (preferably red), seasoned with delicious sunflower oil and salt. Best with herring, but you can do that.

Pancakes, pancakes - with butter, sour cream, jam. Cottage cheeses were rare, usually cottage cheese was eaten like this, with sour cream and sugar.

Casseroles - cottage cheese, potato, pasta, etc.

The grown-up girls baked a lot themselves, started a book of homemade recipes and invented fantastic dishes. From the age of 12, Olya and Anya were mainly busy in the kitchen.

They ate fruits and vegetables according to the season and as much as possible: grapes - a box, apples - a box, etc.

Arbuzov bought a cart - they were 5-8 kopecks / kg. And if watermelon or melon is only them, no more food with them.

In winter, literally every day - grated carrots. In the summer, bunches of herbs were brought from the garden every day, in the spring they cooked sorrel and nettle soups.

For dessert - dried fruits: raisins, dates. And also pastila, jam. Halva - sunflower, tahini - was loved by everyone and bought in boxes of 10-16 kg.

Two-year-old Alyosha fills his own watering can. 1961

The usual set of products in the Nikitin family (60-80s), approximate prices

Milk, 1 liter (on tap) - 28 kopecks. We bought almost every day - a can of 4 liters. They drank unboiled.

Sour cream, 1 kg - 1 p. 70 kop. Bought in a special plastic can for 1.5 kg.

Cottage cheese, 1 kg - fat-free 85 kopecks, regular 1 rub.

Eggs, 1 dec. - 90 kop. and 1 p. 30 kop.

Butter, 1 kg - 3 r. 50 kop.

Cheese "Poshekhonsky", "Dutch", 1 kg - 2 r. 70 kopecks, "Russian" - 3 rubles. Bought regularly.

• rye, 1 loaf - 12 kopecks;
• wheat (gray), 1 loaf 0.8 kg - 15 kopecks;
• white wheat, 1 loaf (brick) 0.8 kg - 22 kopecks.

Bagel - 6 kopecks. (sometimes brought from Moscow, each got a quarter or half).

Gingerbread, 1 kg - 1 p. Loved and bought often.

Granulated sugar, 1 kg - 90 kopecks. A lot was gone.

Potato, 1 kg - 10-12 kopecks. Carrots, beets - 15-20 kopecks.

Buckwheat, 1 kg - 55 kopecks. (but it was almost non-existent in stores), round rice - 88 kopecks. Macaroni, it seems, 33 kopecks. per kilogram.

Apples "Jonathan" 1 kg - 1 r. 50 kop.

Gooseberries, raspberries, some strawberries, dill and parsley, carrots, sorrel, radishes, apples, cherries, plums grew in the garden-garden. On the plot under the pines - strawberries, blueberries. But everything grew badly in the garden and in the kitchen garden, as the pines and firs blocked the sun. At one time they planted potatoes themselves.

Bought rarely

Loaf bread (1 loaf of 0.5 kg cost 25 kopecks). But we didn’t like it, the usual wheat was tastier.

Sausage:

Dairy, 1 kg - 2 r. 20 kop. "Doctor" and "Amateur" (with fat) - 2 p. 90 kop. Bought occasionally. "Krakow" - 3 p. 60 kop.

Bananas, 1 kg - 2 r., were a great delicacy. On holidays - 1 piece per brother.

Tongues - 7 kopecks, shortbreads - 8 kopecks, high-calorie bun - 10 kopecks. Cake - 22 kopecks. They practically did not buy these things: they gave them at school for breakfast or brought guests.

Chocolate "Alenka" 100 g - 90 kopecks Very loved, appeared rarely. It was always divided into sticks of 5 squares. Each one of these sticks. It was considered completely natural - there she was so big. Sweets were also usually shared: they received half each.

Dried apricots, honey, nuts were expensive and rare, they were eaten in small quantities.

What was not on the table at all:

• smoked meats, expensive sausages;
• ham, boiled pork, red fish (they, however, were not even for the common people).

Never bought mayonnaise, ketchup, sauces, extremely rarely - cakes, sweets.

Blanks

For the winter, everyone always fermented cabbage together - a huge tank, stored in the basement. Mom cooked apple jam (from her apples). In winter, dumplings were occasionally made, also by the whole family, and frozen.

On holidays, my mother always baked pies. The dough was made early in the morning in a 15 liter saucepan, with yeast. Dad and the elders were involved in kneading - this is a very laborious business. Then dad lifted the pan somewhere under the ceiling, on a high shelf, under a clean towel. They ran and felt: rose - did not rise to the edge? Then they solemnly dumped it on the table (we loved to watch the process very much): huge, alive, it lay on the kitchen table, it was plump and smelled. They sculpted everything together: with cabbage (branded stuffing - boiled cabbage plus butter plus chopped hard-boiled eggs), with rice and an egg, occasionally with meat and onions. Buns - with sugar and sunflower oil. From the same dough, a sweet pie - with apple jam: a lattice of dough, and the jam was sprinkled with halva, or a sweet filling of cottage cheese (also with the addition of halva).

Dad also brought bone meal from somewhere. She was advised to add the Estonian doctor Eer Danilovich Rannak - for teeth. And brought from Estonia, delicious. And then it ran out, and dad somewhere got hold of flour of a different production, very nasty. But we ate, because dad said: we must.

The food has always been simple, fresh and tasty.

They did not complain about their appetite. The stomach, like other other diseases, suffered so rarely that it was a real event. Indeed, they all had surprisingly good teeth.

The diet has not changed much, even when the money appeared.

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Discussion

It's amazing how nostalgic for the USSR readers consider porridge with margarine and "an ordinary dinner: macaroni and cheese + tea with sugar, bagels, gingerbread" to be the norm. sunflower oil. Today, for such a concoction, any hostess would be rotten. Today everyone knows that "men don't eat grass, they need meat," otherwise the neighbors' approving murmurs will go away. Life was hard in the USSR

01/08/2019 09:05:16, Ira 2000

We also abandoned smoked meats, sausages and mayonnaise. I never bought margarine, only butter with at least 82.5% fat content. I try to make sausage myself, but instead of mayonnaise we eat sour cream.

They ate normally.
But about bone meal, this is too much, the costs of maximalism. It's bad when the good is brought to the point of absurdity. Most likely this flour was made of what the devil was made of. Not a delicacy at all.

It's funny. Our family (Moscow, two middle-earning adults and two preschool children) eats almost the same. As a working mother, I am the initiator as simple as possible both in terms of composition and cooking. And everyone can eat porridge with pleasure for breakfast, and for dinner, and soup without a second for lunch on the weekend. Margarine excluded, mayonnaise/ketchup kept to a minimum. Delicacies and sweets (except for dried fruits and natural marmalade/marshmallows + your own jam) are not bought. On the weekend, I picked nettles in the forest at the dacha, cooked a 5-liter pot of soup, everyone squeaked and asked for more, next week I will cook sorrel. Overwintering Jerusalem artichoke rubbed with carrots, chopped wild garlic, seasoned with vegetable oil - delicious! We take meat from a farmer we know in bulk - chic steamed beef for 250 r kilograms, my 5-year-old daughter loves to make minced meat on a combine for cutlets, hedgehogs or spaghetti bolognese, we freeze some. Fish - saffron cod, lemon, salt herring ourselves. In the season, we collect mushrooms at the dacha in the forest (have you tried meatballs meat in half with mushrooms? - it turns out very gently), berries (for jam and compotes), we harvest grass for herbal teas (mint, lemon balm, Ivan tea, St. John's wort, currant, raspberry ), cook dandelion jam. The result is both diverse and useful, and there are no problems with "I don't want it, I won't", and at 7-10 tr. we always fit in a month (a monthly expense item for groceries for the whole family, including adult lunches at work - with you).

The Nikitin family raised ordinary gray mice, ordinary people. That is, without such a childhood in such a family, they would definitely go to jail or drink themselves? What's the point?
For some reason, even this is proudly presented. They didn’t raise homeless people, they didn’t raise alcoholics.
As if the rest of the masses are completely homeless.

04/26/2015 20:14:37, zhemakova

Still, in the countryside, hardworking large families had an easier time in this regard.

Is soup for three days a healthy meal?
And margarine?
The usual cuisine of a poor family is little meat, a lot of pasta and potatoes.
The Nikitin children themselves spoke badly about their childhood, for me this is key.

04/26/2015 07:55:01 AM, yeah

Very interesting! It's not even about money here .... But it's about healthy and homemade food, it's true that it is much more labor-intensive and cheaper, but they did it all together!

well, then everyone ate like that) what is mayonnaise and ketchup already learned at 90
and our home-made preparations are still everything) only now I freeze more and preserve less
simple homemade food, and taking as little time as possible to cook, semi-finished products of our own production, the basis of nutrition is cereals and vegetables in all variations, milk
and now we eat little meat, like fish - the prices bite very much, and the chicken is not clear what stuffed, not meat at all ....
and I read the prices - straight nostalgia)

Comment on the article "What did the Nikitin family eat: menu for every day and the usual set of products"

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

Basic Mistakes

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

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

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

The basis of proper nutrition

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

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

Benefits of a healthy meal

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

• Due to frequent meals, the body will no longer feel hungry. The absence of such a phenomenon helps to improve metabolism. In case of a possible need for food, optimal snacks are provided.
• Despite some tips and rules, a healthy diet does not limit a person in taste preferences. If you really want a portion of fried shish kebab, a sausage sandwich or pizza, once a week you can treat yourself to "junk" food without harming your health.
• If you are used to visiting restaurants, often visiting, you can always choose the best options for dishes for each family member.

What is a weekly meal plan?

• By making a meal plan in advance, you do not need to think daily about what to cook for breakfast, lunch and dinner.
• Meal planning helps to distribute free time: on busy days, you can cook something in a hurry, and treat your family with delicacies on weekends.
• Considerable simplification of food preparation.
• When planning a healthy diet for a week, all products for preparing various dishes are purchased immediately, in the right amount without unnecessary products. Thus, you can save some money by not buying extra products.

Daily menu for the whole family

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

First day of the week.

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

Repeat breakfast. 250 ml. ryazhenka, 1 apple.

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

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

Dinner time. 200 ml of any drinking fermented milk product, boiled or baked chicken breast (250 grams), two fresh cucumbers.

Second day of the week.

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

Repeat breakfast. Any fresh fruit, two slices of low-fat cheese.

Lunch time. Vegetable soup, a serving of durum wheat pasta with cheese, 1 tomato.

afternoon tea. Green tea, 1 cereal bar.

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

Third day of the week.

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

Repeat breakfast. Two apples.

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

afternoon tea. One cereal bar.

Dinner time. Stewed vegetables, baked fish.

Fourth day of the week.

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

Repeat breakfast. A glass of natural yogurt.

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

afternoon tea. Dried fruit compote, 1 citrus fruit.

Dinner time. Two slices of cheese, boiled vegetables, turkey meat (170 grams).

Fifth day of the week.

Breakfast. Omelet with milk, three slices of cheese, cottage cheese with low-fat sour cream.

Repeat breakfast. Green tea, cereal bar.

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

afternoon tea. A glass of kefir.

Dinner time. Salad of fresh vegetables and herbs, boiled rice, chicken breast (150 grams).

sixth day of the week.

Breakfast. A glass of cereal with milk, an omelette, a piece of cheese.

Repeat breakfast. One orange.

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

afternoon tea. Dried fruits compote.

Dinner time. A handful of nuts, a glass of kefir, a cereal bar.

seventh day of the week.

Breakfast. Cereal cookies, a glass of low-fat milk, cottage cheese with sour cream.

Repeat breakfast. Fresh pear.

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

afternoon tea. A glass of homemade jelly.

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

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

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

List of useful products

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

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

Remember that the observance of a balanced diet is not a diet, but the norm of life. By eating healthy foods today, you take care of your well-being for many years to come.

We are subject to the delusion that a normal diet is very long, tasteless, insatiable, monotonous and expensive. In fact, proper family nutrition should just be varied and satisfying. At the same time, organizing a normal family meal is not such a difficult task, it is not at all expensive, because the best products are cereals, local vegetables and lean meat, poultry and fish. Food should not be expensive, but fresh and natural.

A balanced diet provides all family members with nutrients and energy. These nutrients are called nutrients. They are part of the food and are used for the growth, normal functioning of all organs and systems.

It is necessary to eat food with a balanced diet in small portions, observing the regimen. The energy needs of each person are individual, therefore, when compiling a diet, these features should be taken into account.

The diet should be varied to avoid the lack of nutrients. If possible, you should eat at the same time, but given the fast pace of life, this is not always possible. If you make it a habit to eat on a schedule, then your body will thank you. Thus, you can accustom the body to the schedule.

An incredibly simple way to keep the body in good shape, maintain the desired volume, feel great, and avoid various diseases. Please note that there are no universal recipes for nutrition and a single menu, because everyone has their own characteristics of the body, inclinations, food preferences.

A healthy diet does not oblige you to completely abandon junk food, but you will have to introduce strict control over its consumption. The doctors also outlined the basic principles of a healthy menu for the week, which should be followed:

1. A healthy diet for a week provides for a varied menu containing fats, proteins, carbohydrates, and other useful substances.
2. You should limit the use of salt, which contributes to fluid retention in the body.
3. It is important that the menu for the week contains cereals, vegetables, fruits, fish.
4. Recommended 5 meals per day. You need to eat, chewing each bite well, concentrating on food.
5. It is desirable to eat freshly prepared food, no more than 4 dishes are allowed at one time.
6. The basis of a healthy diet is balance. You can’t just eat what you like, it’s important to include products from different groups in the menu for the week.
7. You need to move more to burn off the calories you eat.

How many calories should be consumed per day

Creating a menu for yourself is an exciting experience. If you plan to lose weight, and not just keep fit, choose dishes that match your taste preferences and do not contain excess calories. The norm of calories for losing weight is no more than 800 kcal per day, for the rest - about 1200 kcal.

The quality of your menu affects the state of the body: if the food is high-calorie, but poor in nutrients, the risk of developing diabetes, cardiovascular diseases, and obesity increases. For this reason, it is worth including in the menu not chocolate or chips, but meat, vegetables, cereals.

How to eat right

Before you get acquainted with the features of a healthy diet: the menu for the week, accustom yourself to the optimal meal regimen. Do not overeat, finish eating with a slight feeling of hunger. Get used to fractional, 4-5 meals a day, which is the best way to stay full, satisfied with life.

With a healthy diet, skipping breakfast, lunch, dinner and 2 snacks is prohibited, but if this happens, you should not eat a double serving. It is not recommended to load the stomach before going to bed - if you come home too late, it is better to go to bed immediately and have a hearty breakfast in the morning. Ideal regimen with a healthy diet for a week:

• breakfast - half an hour to an hour after waking up;
• the first snack is around noon;
• lunch - from 13 to 15 hours;
• second snack - 2 hours after lunch;
• dinner - 2 hours before bedtime.

The purpose of proper nutrition is to:

• supply the human body with enough nutrients so that all vital systems work normally, the person remains alert and active;

• the daily menu brought gastronomic joy and a feeling of satiety;
• the energy balance was maintained (the correct ratio of calories consumed and expended is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
• slow down the aging process at the cellular level (healthy nutrition differs from the “usual” one in that benign and natural products become a priority - with a complete rejection of various synthetic substitutes);
• correct some diseases (as an example, the exclusion of sugar against diabetes, the rejection of marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Menu for children

• Beef, lean veal, rabbit, turkey, chicken must be on the menu.
• Exclude harmful sausages, sausages.
• Non-fatty fish 3 times a week.
• Dairy products (homemade yogurt, fermented baked milk, milk, cottage cheese).
• Children's proper nutrition - fruits, vegetables are a favorite part of the children's menu.
• Breakfast is required: breakfast - 25% of all daily calories, 40% - lunch, 15% - snack, 20% - dinner.
• Do not oversaturate, eat fractionally.
• The daily norm of carbohydrates is 280 gr, proteins - 70 gr, fats - 70 gr.
• Daily calorie intake for children aged 11-13: girls - 2100-2400 kcal, boys 2300-2600 kcal; children 7-10 years old 2400 kcal; when playing sports to the norm plus 300-400 kcal.

Proper nutrition menu for men

Depending on the level of activity in the diet of a man, 3000-3500 kcal / day should prevail.

Sample diet for the day:

• Breakfast: boiled eggs 3 pcs, meat - 25 gr, toast - 2 pcs, jam - 25 gr, sweet tea or coffee.
• Eggs can be replaced with barley, buckwheat or corn porridge in milk, casserole - 250 gr, instead of jam, fruit, cheese (30 gr) or bread and butter.
• Snack: it can be a sandwich with butter, vegetable salad with boiled meat - 150 gr, cottage cheese and banana casserole - 150 gr, fruit with kefir or fermented baked milk, yogurt with dried fruits - 150 gr.
• Lunch: borsch - 300 gr, cod in foil - 200 gr, vegetable salad -100 gr. Borsch can be changed to soups with meatballs, noodles, peas, fish soup. The second can be rice porridge, buckwheat with 1 tsp. oil with boiled beef (50 gr) or stewed turkey fillet, chicken. Instead of porridge, baked vegetables are possible, potatoes - 100g.
• 2nd afternoon snack: fruit or sweet curd mass - 200 gr with fermented baked milk (4%), vegetable salad - 100 gr, yogurt with dried fruits - 100 gr.
• Dinner: porridge on the water - 200 gr, steamed meat - 150 gr with raw vegetables (cucumber, tomato). Meat can be replaced with pollock, hake, stewed cod, boiled mussels, shrimp. Porridge for vegetable casserole (250 gr).

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.

It is known that not only the health and physical form of a person, but also his mood depends on the diet. In order to be in a good mood all week and maintain optimal performance, you need to think over the menu for the week in advance.

Proper diet for the week

Most people have tried dieting at some point. But the effect was either absent altogether, or was temporary, because the diet does not imply lifelong adherence to its rules. Due to an unbalanced and irregular diet, extra pounds appear, the skin becomes flabby and loses its healthy shade, external flaws (pimples) and internal diseases of the body appear.

Proper nutrition means:

• balanced diet;
• regularity of meals;
• high quality of consumed products.

Due to the fast pace of life, workload and study, the abundance of fast food and "junk" food on the shelves of supermarkets, people are moving further and further away from the principles of proper nutrition. Due to poorly organized nutrition, all body systems suffer, hormonal balance is disturbed, diseases of the intestinal tract appear, problems with teeth, hair and skin begin. Sometimes, it comes to bulimia and anorexia, or, conversely, extreme obesity.

In order to prevent the described disorders and diseases from appearing, you need to understand the principles of proper nutrition, introduce them into everyday life and never deviate from them again. The first step towards this can be considered the development of a menu for the week.

What kind of food can be considered correct?

When compiling the menu and shopping list for the week, you must not forget that it must be correct. Each person should proceed from their physical form, daily physical activity, as well as goals - so, some need to, others need to gain weight or muscle mass, others set themselves the task of maintaining a comfortable weight.

In order for the positive effect to last for a long time, you need:

• adhere to the chosen diet throughout life;
• diversify the diet so that the body receives all the useful substances from it;
• control the calorie content of food.

The criteria for proper nutrition, as dietetics says, are:

1. its diversity - without this it is impossible to get all the minerals, vitamins and nutrients the body needs;
2. small portions with frequent meals;
3. counting calories;
4. exclusion from the diet of hormonal products and harmful sweets;
5. reducing the amount of salt;
6. reducing the proportion of animal fats in the diet;
7. avoiding or limiting the consumption of beverages containing alcohol or caffeine;
8. daily consumption of large amounts of water.

When adding fruits to the menu, you need to know that not all of them are equally useful, especially for people who are in the process. Bananas, various varieties of grapes and pears are best not included in the diet for a week.

Three meals a day, familiar to most people, is not considered correct by nutritionists. In their opinion, it is better to increase the number of meals to five or six, while reducing the amount of servings. Breakfast should be the heaviest meal of the day. For those who are not used to small portions, you can try to trick your brain and stomach by eating from small plates.

Calorie intake is important. Even if during the day there are only healthy foods, but in excessively large quantities, such a diet cannot be called correct. Therefore, it is important to follow the rule: the calories consumed must correspond to the energy spent per day. In order not to bite and not be tempted to eat something harmful, you need to stick to a pre-planned meal schedule. If the habit of biting is not so easy to overcome, you can always keep a package of dried or fresh fruits with you, some nuts or candied fruits, a glass of low-fat yogurt.

A sample menu of proper nutrition for a week for the whole family

When compiling a menu plan, it is recommended to consider, including the time of meals. This will allow everyone in the household to eat on schedule and, over time, will completely remove outbreaks of sudden feelings of hunger. To do this, you need to proceed from the daily routine, familiar to all family members, taking into account their work, study, and bedtime. Then the diet will be not only useful, but also rational.

For "larks" who go to bed early and get up early, the following meal schedule would be ideal:

• breakfast: 7:00;
• second breakfast: 10:00;
• lunch: 13:00;
• afternoon tea: 16:00;
• dinner: 18:00.

"Owls" will be more comfortable eating like this:

• breakfast: 10:00;
• second breakfast: 13:00;
• lunch: 15:00;
• afternoon tea: 17:00;
• dinner: 19:00.

At the same time, the time can be moved to a later time - the main thing is that the last meal should be light and no later than three hours before going to bed.

When compiling an approximate menu of proper nutrition for a week, you need to make a large list of products that you can buy and eat during the week. Then, the products are evenly distributed over the days of the week, so that, for example, there are no two “chicken” or “fish” days in a row.

Correct, healthy foods should be consumed in the following ratio:

• half of the diet is carbohydrates;
• 30% of the diet - proteins;
• 20% of the diet is fat.

Dinner should consist of protein foods, and its fat content should not exceed 9%. Fish, meat is better not to bake, but to boil or stew.

To better feel the moment of satisfaction of hunger, during the meal you can not be distracted by reading or talking. You need to take food slowly, in a relaxed atmosphere, savoring every bite.

When forming the menu, it is necessary to take into account the physical activity of each family member. Those who play sports, spend a lot of time on their feet or are under increased stress should eat more nutritious food.

In addition to food, every person should drink fluids. It is better if the choice falls on filtered non-carbonated water. You can also drink green tea, which will help rid the body of toxins and toxins due to the antioxidants in its composition.

Periodically, you can arrange a "feast", or "cheat meal", as they call it. On such days, you can treat yourself to sweet, salty, alcohol or other foods that are not recommended to be eaten often or that can damage your figure or health.

Monday

The first day of the week is Monday. The way a person starts the week has a lot to do with how successful they are. A typical diet for Monday might look like this:

Before going to bed, you can eat some cottage cheese or drink yogurt.

Tuesday

On Tuesday, the menu should be different from the previous day's menu so that it doesn't get boring. The recipes for the dishes listed below are known to every housewife.

Wednesday

A balanced menu for Wednesday will energize you in the middle of the working week.

Thursday

By adding new fruits to the menu, you can cheer yourself up on Thursday.

Friday

On the last day of the week, our body especially needs energy, which it can get from food. At the same time, breakfast will turn out to be cheap, which will save money.

Saturday

On the first day off, you want to treat yourself and family members to special dishes, because there is more time for cooking.

Sunday

Before the start of the working week, you should recharge your good mood and strength for new achievements. A well-thought-out menu will help with this. Cooking the proposed dishes is simple, so there will be plenty of time to relax before the working week.

Each family can add their favorite dishes to the proposed menu. The main thing is to maintain the indicated proportions of proteins, carbohydrates and fats and adhere to the described nutrition rules. It is also better to write down the list of products a week in advance so that everything you need is always at hand - in the refrigerator.

To be healthy, family members need to exercise and get enough sleep. For recovery, adults are supposed to sleep at least 7 hours daily, children - up to 9 hours. At least an hour a day should be devoted to active sports, but gymnastics or walking is also suitable, which can replace a trip on public transport to work or study.

If it is difficult to rebuild from the usual diet to the right one, you need to occupy your mind with something that will distract it from thoughts about food. For example, go to the gym, go to educational courses, go jogging or immerse yourself in reading. In moments of hunger, you can drink green tea or water. Sweet can be replaced with healthy ones - dried fruits or low-calorie toasts. Gradually, the concentration on food will pass.

When developing the right menu for the week, you need to listen to the wishes of all family members, and also take into account their work schedule. Then family meals will become not only useful, but also enjoyable for everyone!