Dinner for 5 people. Healthy eating: menu for the week

Proper, healthy and economical nutrition is the main task for every person who is interested in the appropriate use of available finances and the possibility of obtaining all the nutritional components. The regular increase in the price of a variety of food products leads to the fact that developing a menu for a week for a family of 3 with recipes and a list of products becomes a truly responsible task that must be dealt with without fail.

The experience of many families allows us to focus on standard products that are used in most cases:

• meat and chicken fillet;
• potato;
• a variety of cereals for making cereals;
• vegetables and fruits;
• pasta;
• eggs;
• butter;
• vegetable oil;
• various types of flour;
• dairy and dairy products.

You need to understand that the standard list of products cannot be tailored to each person and family. Despite this factor, you need to understand how best to organize food, taking into account your taste preferences. Moreover, if the family practices vegetarianism or is a raw foodist, additional nuances appear when developing menus and preparing dishes.

In order to successfully compose a menu for an ordinary family, it is advisable to follow the most popular and affordable dishes. Accounting for taste preferences and the desire to save money is often the best option for those who really understand the importance of proper nutrition.

A mandatory task is to take into account not only food habits, but also the lifestyle of each family member. For example, many people forget to take into account family dinners in a restaurant or cafe on Fridays, late work and training in sections or courses, fasting days. In addition, doctors note that fasting days are required not only for the fair sex, who care about their figure, but also for the rest of the family. Successfully compiling a weekly menu for a family of 3 with recipes and a grocery list is often not as easy as it might seem at first, but in fact, such a task can be done.

Brief overview of the daily menu
Breakfast is a mandatory meal. It is advisable to eat classic dishes in the morning without unnecessary frills.

Low-fat cottage cheese with sour cream and fruits or berries is one of the best options for people of any age. To add fruits, they are crushed in a blender, pre-mixed with sugar. Berries are allowed to be added whole, as they are usually small in size.

Pancakes with cottage cheese

Pancakes can be the perfect breakfast option. In order to maintain a good physical shape, it is advisable to use only wholesome flour to prepare such a delicacy.

Oatmeal is the best breakfast cereal. It is allowed to add a boiled or fried egg, sausage to oatmeal.

Without fail, on weekdays, you need to take care not only to prepare a nutritious and tasty breakfast, but also to take some of the food with you to work. To do this, each family member should have small plastic containers. For a snack, you can choose fruits, whole grain sandwiches with cheese or sausage, a jar of yogurt. Often, without such a snack during the day, it turns out to be extremely difficult, since the feeling of hunger leads to further violations of proper nutrition.

Lunch is the main meal of the day. Soups and borscht, stews and side dishes are prepared for him. For dessert, you can serve biscuit cookies, diet cake or fruit.

Often people return home quite late. Despite this, hearty and heavy meals should not be given, which will lead to disruption of the digestive tract, the appearance of extra pounds.

Taking into account the eating habits and characteristics of the life of each family member will help to develop the menu correctly and guarantee the opportunity to taste healthy dishes.

Family Menu Recipes

The ideal option is healthy and tasty dishes close to the classics. The variety of recipes allows you to understand that it is actually possible to correctly and successfully create a menu for a week for a family of 3 with recipes and a list of products.

Omelet with cheese

Ingredients:

• 3 eggs;
• 50 grams of hard cheese;
• a piece of butter;
• dill;
• salt;
• ground black pepper.

Cooking method:

1. Egg yolks and whites are separated from each other. The egg whites are then whipped to peaks. After the proteins have darkened a little, add a pinch of salt and increase the speed for whipping. Proteins should approximately double their own volume.
2. Carefully place the protein mixture in the baking dish, which should retain its volume.
3. At the next stage, rub the cheese, chop the greens.
4. With a tablespoon, make three wells in the whites, into which the egg yolks are poured.
5. Sprinkle the base of the omelette with chopped herbs and grated cheese. Pieces of butter are laid out over the entire surface.
6. The omelette is baked in the oven for 20 minutes at a temperature of 150 degrees. Bon appetit!

This omelet is perfect for breakfast on the weekend when you have more time to prepare a healthy meal.

Ingredients:

• 6 apples;
• 150 grams of cottage cheese;
• one egg yolk;
• 2 tablespoons of powdered sugar;
• a teaspoon of vanilla sugar;
• a teaspoon of starch.

Cooking method:

1. The apples are washed, the “lids” are cut off, the core with seeds is pulled out, leaving thick walls.
2. Cottage cheese, powdered sugar and vanilla sugar, starch and egg yolk are placed in a blender. All are whipped into a homogeneous mass. If desired, add washed raisins.
3. Apples are placed in a baking dish, which was previously greased with butter. Curd filling is placed in apples. Fruits are baked in the oven at a temperature of 190 degrees for about half an hour. Readiness is checked with a knife.

Baked apples stuffed with cottage cheese are one of the most delicious and healthy delicacies.

Ingredients:

• 300 grams of pasta;
• 2 zucchini;
• 6 tomato;
• 150 grams of salami;
• 2 cloves of garlic;
• basil leaf;
• 3 tablespoons of olive oil;
• salt, ground black pepper, oregano to taste.

Cooking method:

1. Garlic cloves are peeled and finely chopped, fried in olive oil. Cook the garlic until a pleasant aroma appears.
2. Zucchini is washed, cut into thick slices and added to the garlic. Sprinkle with oregano. Zucchini with garlic is fried, stirring constantly, until a light ruddy shade.
3. Tomatoes are washed and doused with boiling water, peeled and cut into thick slices. Tomatoes are added to zucchini. Vegetables are salted and peppered. Cook for about a minute.
4. Macaroni is cooked according to the package instructions.
5. The sausage is thinly cut.
6. Pasta and sausage are added to vegetables. Remove the pasta with vegetables and salami from the fire, salt and pepper. Sprinkle with basil if desired. Bon appetit!

This variation of cooking pasta guarantees a tasty and nutritious dish that will be appreciated.

A properly composed menu for a week for a family of 3 with recipes and a list of products will allow you to eat tasty, nutritious and satisfying with guaranteed financial savings.

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.

Planning a weekly menu for a family with recipes is not easy, in addition to the correct purchase of food, it is necessary to take into account the tastes and characteristics of family members, the family budget and the availability of products in the nearest store, and own stocks available at home.

If you approach this issue rationally, then the task and its subsequent execution will not cause any special problems and troubles. On a piece of paper, you need to paint an approximate menu of 4 to 5 meals, then check your own orders and make a list of necessary purchases. This approach not only optimizes time and spending, but also allows you to move on to a healthier diet.

Of course, it is worth considering that some products will have to be bought during the week, as they may deteriorate. For example, purchases such as:

• Bakery products;
• Dairy products with a short shelf life;
• Fresh vegetables and fruits, fragrant herbs.

Saving time in the evening

This approach allows you to plan your free evening time, because thanks to the available products, you can defrost and marinate meat or chicken, make minced meat, or even cook dinner the next day. In the article, we consider only dinners with recipes, since breakfast does not cause much trouble, and we usually have lunch at work.

In addition, in the evening, when you are tired after a busy day at work, you do not need to rush to buy groceries, thereby avoiding rash purchases that take up a sufficient part of the funds allocated for food. Well, having any product at hand, there is no need to rack your brains and study recipes, because you already know what to cook. Although there may be deviations from the menu, it is not necessary to strictly follow the list of dishes.

Principles of planning a balanced menu

In order for this principle to take root in your family, you need to learn how to properly compose a menu, for example, you can start from 2-3 days. At the same time, you should definitely take into account the seasonality of fruits and vegetables, and, if possible, try to cook several new ones, with increased complexity, for variety in the diet. Those dishes that you like are added to the list, from which a plan for the week is made. For convenience, they can be written out on a large sheet, by category, and when drawing up a plan, simply choose what you want to cook and eat.

In this case, it is worth considering:

• Features of your family, the health of relatives and financial wealth.
• Stocks of products you have in your lockers. Conduct a thorough audit, see what is worth including on the menu.
• Separately, make a list of dishes and products for the reception, but keep in mind that guests can drop in "on the light" suddenly, so think over plan B.
• Pay attention to promotions and all kinds of sales in supermarkets. This will save a lot and add new dishes to the diet. It is worth considering the price fluctuations for seasonal vegetables and fruits.

Compiling a correct and useful shopping list

In the diet of every person must be present such products as:

• Meat, fish and poultry, seafood;
• Dairy and lactic acid products;
• Vegetable oils, chicken and quail eggs:
• Fresh vegetables, seasonal fruits, spicy and aromatic herbs;
• Cereal products for breakfast and side dishes for meat dishes;
• Sweets in the form of marshmallows and marmalade, tea and coffee, cocoa for them;
• A variety of spices, because with them each product begins to sound original and new;
• Bakery products, confectionery;
• A small supply of canned food for salads and other dishes;
• And many other products tailored to your diet.

Convenient form for the menu

You can paint the menu on ordinary A4 sheets, they can also be printed and folded into a folder with transparent files. Moreover, on one side of the sheet there will be, for example, a menu, and on the other, a list of basic products for cooking this week. Having compiled a couple of dozen of these sheets, you can vary the diet throughout the year.

No less convenient is the version of the electronic menu, where, in addition to dishes and purchases, you can store recipes for their preparation. Well, after compiling the list, give it to the family for approval, and try to compile it in this way - within a week it is necessary that there are 2-3 favorite dishes of each of the family members. Thus, it will be possible to achieve a smooth compromise.

So, we start compiling the menu, and every evening we consider a new dish with a list of products and cooking. As mentioned above, the article will give examples of first courses, but, as a rule, many of us do not dine at home. Consider a rough weekly menu for a family with dinner recipes.

A good option would be the approach to cooking first courses, when 2-3 times a week, meat or fish, vegetable broth is cooked in a large saucepan. Then in the evening it remains only to prepare a vegetable base and cook fresh soup literally one serving for each family member. The broth can also be used throughout the week to prepare second courses for dinner.

Monday:

• Breakfast - Milk buckwheat porridge, soft-boiled egg with toast, tea or coffee.
• Lunch - Soup on chicken broth with noodles "Gossamer".
• Snack - Salad of carrots and celery, seasoned with vegetable oil.
• Dinner - Peppers stuffed with vegetables, baked in the oven, vegetable salad, fruit tea.
• At night - Drinking yogurt.

Ingredients:

• Bulgarian pepper - 5 pcs.
• onion head
• 4 celery stalks
• Rice round - 100 gr.
• Hard cheese - 125 gr.
• Champignon mushrooms - 200g.
• Salt and spices, fresh herbs, a little vegetable oil.

Cooking:

1. First of all, put the rice to boil, and boil it until it is almost ready.
2. While the rice is cooking, fry the chopped onion and mushrooms, add chopped celery stalks to the company.
3. Rinse the pepper, cut it in half without cutting off the stem, and remove the seeds.
4. We discard the almost ready rice, add it to the vegetables. Season with spices and salt.
5. We fill the pepper boats with the mixture, sprinkle with grated cheese mixed with herbs and freshly ground pepper and bake in the oven until tender. Serve with any vegetable salad.

Evening advice! Cook a little more rice, you'll need it for tomorrow's dinner.

Tuesday

• Breakfast - Pancakes on kefir with jam, green tea or coffee.
• Lunch - we have chicken broth left, and rice boiled from dinner, so you can cook rice soup with herbs and croutons from yesterday's bread.
• Snack - Bun with jelly.
• Dinner - Mashed potatoes with pumpkin and carrots, baked fish or herring, cucumber salad.
• At night - a glass of fruit juice.

Puree with pumpkin and carrots

Ingredients:

• Potatoes - 600 gr.;
• Fresh carrots - 1 pc.;
• Pumpkin - 200 gr.;
• Milk - 200 ml;
• Butter - 75 gr.;
• A little salt and pepper to taste;
• 2 sprigs of green onions.

Cooking:

1. We clean the vegetables, cut them into medium-sized pieces. The pumpkin for this recipe can be frozen.
2. Put the vegetables in a saucepan, add water and add a little salt.
3. A few minutes before the vegetables are ready, heat the milk with a piece of butter.
4. Mnem vegetables in a saucepan, drain the broth beforehand, add milk and butter and beat with a whisk. Salt to taste and serve, decorating the tender and bright puree with chopped green onions.

Evening advice! We put a portion of fresh meat broth from a rather fatty brisket to boil.

Wednesday

• Breakfast - Fried eggs with tomatoes, toast with cheese, tea and coffee.
• Lunch - Vegetable soup in meat broth, radish salad.
• Snack - cottage cheese dessert - casserole or ready-made cottage cheese with jam.
• Dinner - Roast chicken with potatoes, cherry tomato and red onion salad with herbs.
• At night - Ryazhenka.

Roast chicken

Ingredients:

• Potatoes - 3 pcs. per person;
• Chicken - weighing up to 2 kg .;
• 3 cloves of garlic;
• 2 onions;
• 2 medium carrots;
• A little oil;
• Salt and freshly ground pepper, spices, some herbs.

Cooking:

1. Cut the chicken into portions, put on a greased baking sheet. Add chopped garlic, onion.
2. Peel potatoes and carrots, cut into small pieces and add to the chicken.
3. Salt and season with spices, add herbs.
4. Remove the baking sheet in the oven for at least 45 minutes, then watch the meat and vegetables are ready. You can add fresh tomatoes, then the roast will turn out with sauce, but for this, use a deeper baking sheet.

Evening advice! Boil 2 root crops - beets, potatoes, carrots.

Thursday

• Breakfast - Oatmeal with chocolate chips, toast with liver pate, sweet tea or coffee.
• Lunch - Soup with potatoes and green peas, compote, baked apple with honey and nuts.
• Afternoon snack - Portion of fruit jelly.
• Dinner - Herring or pickled mackerel, vinaigrette.
• At night - a glass of milk.

Spicy vinaigrette with spicy dressing

Ingredients:

• Boiled vegetables - from the evening of the previous day;
• Bank of green peas;
• 3 pickled (not pickled) cucumbers;
• 100 gr. sauerkraut;
• A bunch of greens;
• Head of red onion;
• 2 teaspoons of mustard;
• 57 gr. olive oil;
• Juice of half a lime.

Cooking:

1. We cut the boiled vegetables into pea-sized cubes, focusing on the grains from the canned product.
2. Pickled cucumbers and sauerkraut are also finely chopped. The smaller the cubes, the tastier the dish, and the salad looks more appetizing.
3. We fill boiled vegetables and pickles with peas with a dressing of mustard, oil and citrus juice.
4. Before serving, sprinkle the vinaigrette with fresh herbs, serve with fish and fresh brown bread.

Evening advice! We cook mushroom broth from fresh or canned champignons with the addition of a small amount of dry porcini mushrooms.

Friday

• Breakfast - Hot sandwiches with boiled meat, tomatoes with cheese crust, tea or coffee with cookies.
• Lunch - Thick soup in mushroom broth, with noodles and herbs.
• Afternoon snack - Apple puffs with tea.
• Dinner - Potato casserole, coleslaw, fruit juice.
• At night - Prostokvasha.

Spicy cabbage salad

Ingredients:

• Fresh red cabbage - 400 gr.;
• Shallots - 3 pcs.;
• A bunch of fresh herbs;
• A spoonful of mustard with grains;
• A little salt and black pepper
• 100 gr. mayonnaise;

Cooking:

1. Chop the cabbage - you can use a combine, a grater, or just chop the vegetable into thin and long straws.
2. Mix mustard with chopped herbs and mayonnaise, season the sauce with salt and freshly ground pepper.
3. Chop the onion, scald. The straw should be thin and long.
4. Mix cabbage with onion and season with sauce. Serve with potato casserole.

Evening advice! Relax, tomorrow is the weekend!

On weekends, you can cook your favorite dishes that take a lot of time, bake homemade pies or pies, make small cutlets or meatballs, cut meat and fish into portions.

It’s hard to talk about family meals on weekends, of course, you can plan cooking for these days, for example, we still have mushroom broth. A little onion, garlic, white wine and fresh mushrooms, a glass of Basmati rice 20 minutes of continuous stirring and you will have a great risotto.

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

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

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

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

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

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

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

For example:

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

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

For example:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The article turned out to be useful How to make a menu for a week for a family? Share with friends. In order not to miss new interesting and useful articles - subscribe to blog updates!

Best regards, Olga

Grocery shopping is not only fun, but also a waste of money. We can shop more economically! Often, among the purchases there may be completely unnecessary products, which increases the costs even for a small family. If you make a menu for a week in advance for a family of 2 with an approximate list of products, then this problem can be avoided.

Detailed menu

Monday

1. Breakfast - scrambled eggs with tomatoes, sandwiches with cheese, a cup of tea / coffee.
2. Lunch - buckwheat porridge with meat (pork), pickled cabbage.
3. Dinner - mashed potatoes, steam cutlets.

Recipes for Monday

Omelet with tomatoes

Omelet for the morning Ingredients:

• eggs - 4 pcs.;
• milk - 180 ml;
• fresh tomatoes (medium) - 2 pcs.;
• onion - a quarter;
• flour - 1 tbsp. l. with a slide;
• greens - a bunch;
• cheese - 70 g;
• butter - 30 g;
• salt - to taste.

Cooking:

1. Make criss-cross cuts on the tomatoes, pour over with boiling water, and then immediately remove the skin. Cut into medium pieces.
2. Cut a quarter of an onion into thin strips.
3. Finely chop the washed greens.
4. Pass the cheese through a large grater.
5. Beat the eggs until a thick foam forms. Add cheese, milk, flour to them. Mix thoroughly, salt.
6. Heat a small piece of oil well in a frying pan and fry the onion, literally 3-5 minutes. After adding the tomatoes, make the fire quieter and simmer until all the liquid is gone.
7. Add greens.
8. Pour over the mixture, cover with a lid and cook at a minimum temperature of 5-7 minutes.

Buckwheat porridge with pork

Buckwheat with pork Ingredients:

• pork pulp - 200 g;
• buckwheat - 250 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• butter - 60 g;
• vegetable oil - 80 ml;
• seasonings, salt - to taste.

Cooking:

1. Peel the onion and cut into half rings.
2. Wash the carrots, peel and grate on a coarse grater.
3. Cut the meat into medium pieces.
4. Pour oil into a heavy-bottomed pan, heat well and fry the onion until golden. Add pork pieces and continue frying.
5. Add carrots, after 2-3 minutes pour 1 liter of water. Add spices, salt and simmer over low heat.
6. Separately, melt the butter in a frying pan and fry the buckwheat on it.
7. Add grits to meat. Pour in enough water to completely cover the food. Increase the heat to medium, when the water has evaporated a little, reduce the heat and simmer for about 20 minutes.
8. Mix the finished dish.

Interesting: Weekly menu for a family of 4

pickled cabbage

Pickled Cabbage Ingredients:

• cabbage (large) - 1 pc.;
• carrots - 4 pcs.;
• garlic - 6 cloves;
• water (boiling water) - 400 ml;
• salt - 1 tbsp. l. with a hill.

Cooking:

1. Peel and grate the carrots on a coarse grater.
2. Peel the garlic cloves. Lightly crush with a knife blade, but do not cut.
3. Wash the head of cabbage, cut into 4 parts. Finely chop.
4. Grind well with your hands so that the cabbage starts up the juice.
5. Take a three-liter jar, spread the cabbage with carrots in layers, pressing each time.
6. Boil water, add pepper and the required amount of salt, mix. Make a hole in the cabbage and carefully pour the prepared liquid into it. Put garlic.
7. Marinate at room temperature for two days.

By the way, once cooked according to this recipe with a small list of products, a family of 2 will eat delicious cabbage for a whole week. She is able to decorate even the most modest menu.

Steam cutlets

Steam cutlets Ingredients:

• veal - 300 g;
• chicken yolk - 1 pc.;
• onion - 1 pc.;
• carrots (boiled) - 1 pc.;
• ground pepper - 2 pinches;
• green onions - 10 g;
• thick sour cream - 1 tbsp. l.;
• salt - to taste.

Cooking:

1. Twist the meat through a meat grinder along with the onion.
2. Finely chop the boiled carrots, green onions, add together with sour cream and egg yolk to the minced meat.
3. Add a couple of pinches of ground pepper and salt. Send the finished minced meat to the refrigerator for 30 minutes.
4. From the mass make round cutlets.
5. Pour a little water into the pan, add spices, salt. As soon as the liquid boils, reduce the temperature of the fire, put the cutlets and cover with a lid. The dish is cooked in about 30 minutes.

Tuesday

1. Breakfast - pancakes with cottage cheese, tea / coffee.
2. Lunch - bean soup-puree, steam cutlets, vegetable salad.
3. Dinner - baked potatoes with fish.

Recipes for Tuesday

Pancakes with curd

Pancakes with cottage cheese Ingredients:

• ready-made pancakes - 4 pcs.;
• cottage cheese - 100 g;
• cream 35% - 50 ml;
• sugar - 2 tbsp. l.

1. Pancakes should be cooked with milk.
2. Beat cream with sugar until smooth.
3. Combine cottage cheese with whipped cream.
4. Divide each pancake in half. Put 1 tablespoon of cream on half and wrap in a tube.

Bean soup puree

Bean Soup Ingredients:

• red beans (boiled) - 300 g;
• tomatoes - 3 pcs.;
• onion - 1 pc.;
• bay leaf - 1-2 pcs.;
• garlic - 2 cloves;
• vegetable oil - 4 tbsp. l.;
• basil leaves - 2 pcs.;
• salt - to taste.

Cooking:

1. Peel the onion, finely chop and sauté in butter until soft.
2. Wash the tomatoes, pour over with boiling water, remove the skin and cut into 4 parts.
3. Add bean broth along with half the beans to the onion in the pan.
4. Cook over low heat for 7 minutes, stirring occasionally.
5. Remove from the stove, cool and turn into a homogeneous thick mass with a blender.
6. Add tomatoes and beat again. Pour the finished puree into a bowl.
7. Add the rest of the beans, garlic and salt to taste. Boil, reduce heat and cook for 10-15 minutes. Garnish with basil leaves when serving.

Vegetable salad

Vegetable Salad Ingredients:

• lettuce leaves (large) - 5-7 pieces;
• fresh cucumbers - 2 pcs.;
• green onions - 5-6 feathers;
• vegetable oil - dressing;
• salt - to taste.

Cooking:

1. Wash all vegetables well.
2. Coarsely tear the leaves, rub the cucumbers on a coarse grater, and finely chop the onion.
3. Combine everything, season with oil, salt and serve.

Baked potatoes with fish

Fish Baked Potato Ingredients:

• mackerel - 300 g;
• potatoes - 0.5 kg;
• carrots - 2 pcs.;
• onion - 1 pc.;
• vegetable oil - 2 tbsp. l.;
• spices - optional.

Cooking:

1. Wash the fish fillet and cut into portions.
2. Wash the potatoes, remove the skin, cut into circles.
3. Finely chop the onion, and grate the carrots.
4. Cover a baking sheet with foil, grease with oil, put potatoes, carrots, onions, fish in turn and sprinkle with spices.
5. Wrap the dish tightly in foil, put in the oven and bake for 30 minutes at 200 degrees.

Wednesday

1. Breakfast - yogurt, cheese sandwiches, tea.
2. Lunch - broth with noodles, eggs stuffed with pate
3. Dinner - potato casserole with mushrooms.

Recipes for Wednesday

Noodle broth

Noodle Broth Ingredients:

• chicken back (medium) - 1 pc.;
• potatoes - 3 pcs.;
• onion - 1 pc.;
• carrots - 1 pc.;
• greens - a bunch;
• noodles - 100 g;
• bay leaf - 2 pcs.;
• table salt.

Cooking:

1. Wash the meat, immerse in a pot of water, put on high heat, bring to a boil and remove the foam. Reduce heat to low and simmer for 40 minutes.
2. Peel potatoes, wash and cut into medium pieces.
3. Put the bay leaf into the prepared broth.
4. Peel all vegetables. Cut the onion, pass the carrots through a coarse grater. Fry in oil until golden brown.
5. Take out the meat.
6. Send onions with carrots and potatoes to the broth. Cook until done.
7. Add the noodles, mix gently and set the pan aside after 2 minutes.
8. Add finely chopped greens.

Pate stuffed eggs

Cooking:

1. Cut the shelled eggs in half. Carefully remove the yolk.
2. In one bowl, mix mayonnaise, pate and yolks. Add salt, pepper. Using a fork, grind, turning the products into a homogeneous mass.
3. Put the finished filling into a confectionery syringe and fill the halves of the proteins with it.

Potato casserole with mushrooms

Potato casserole with mushrooms Ingredients:

• potatoes - 500 g;
• mushrooms - 250 g;
• onion (large) - 1 pc.;
• eggs - 2 pcs.;
• milk - 200 ml;
• sour cream - 2 tbsp. l.;
• vegetable oil - 3 tbsp. l.;
• greens - a bunch;
• salt, seasonings - to taste.

Cooking:

1. Wash potatoes, peel and boil. Drain the water, add milk, salt and mash.
2. Allow puree to cool, add beaten eggs, mix.
3. Cut the onion into thin rings and lightly fry.
4. Pour the mushrooms cut in half to it. Stir, add salt, pepper. Fry for 2 minutes, add chopped greens and immediately set aside.
5. Grease a baking sheet with oil. Put potatoes, mushrooms in layers, brush with sour cream and send to the oven.
6. Bake for 20-25 minutes at 180 degrees until golden brown.

Thursday

1. Breakfast - hot sandwiches with cheese and sausage, black tea.
2. Lunch - borscht with beans, vegetable stew.
3. Dinner - baked fish with vegetable salad.

Recipes for Thursday

Borscht with beans

Borscht with beans Ingredients:

• canned beans - 100 g;
• potatoes - 3 pcs.;
• fresh cabbage - 100 g;
• beets (medium) - 1 pc.;
• onion - 1 pc.;
• carrots - 1 pc.;
• tomato dressing - 0.5 pack;
• vegetable oil - for frying;
• salt - optional.

Cooking:

1. Rinse beans, drain in a colander to drain excess liquid.
2. Peel the potatoes, wash them, cut them into cubes, dip them into boiling salted water along with finely chopped cabbage. Cook until done.
3. All vegetables (beets, onions, carrots) peel, rinse, chop finely. Send to a well-heated pan and fry until soft. At the end, add tomato paste.
4. Add the vegetable mass along with the beans to the soup.
5. Add salt, spices, if desired - herbs. Bring to a boil, cook for 3-5 minutes and set aside.

Vegetable stew

Vegetable stew Ingredients:

• zucchini - 2 pcs.;
• eggplant - 1 pc.;
• Bulgarian pepper - 2 pcs.;
• tomatoes (fresh) - 4 pcs.;
• onion (large) - 1 pc.;
• garlic - 1 clove;
• vegetable oil - for frying;
• salt - to taste.

Cooking:

1. Peel the eggplant, rinse, cut into circles, sprinkle generously with salt, set aside for 30 minutes.
2. Peel the zucchini, cut into the same circles. And pepper - squares.
3. Finely chop the onion.
4. Boil the tomatoes for 5 minutes, remove from the water, remove the skin and make a puree mass out of them.
5. Squeeze the eggplant well, put it in a colander.
6. Combine all vegetables. Take a pan with a thick bottom, pour in the oil, heat it well and put the food there. Fry, make the fire quieter and simmer until soft.
7. At the end, season with cooked tomato paste and finely chopped garlic.

Baked fish

Cooking:

1. Wash the fish, remove the bones, dry it, treat the inside with salt and seasonings, and also the outside with seasonings only.
2. Cut the onion into rings, lemon into thin slices, and just rinse the dill branches.
3. Place all products in the fish. Wrap tightly in oiled foil. Bake for about half an hour.

Friday

1. Breakfast - oatmeal with walnuts, coffee with milk.
2. Lunch - fish soup, pilaf with veal, tea.
3. Dinner - bean puree, steam cutlets.

Recipes for Friday

ear

Ear Ingredients:

• fresh fish (any) - 450 g;
• potatoes - 2 pcs.;
• carrots - 2 pcs.;
• onion - 1 pc.;
• dill - several branches;
• bay leaf - 2 pcs.;
• peppercorns - 1 tsp;
• salt - optional.

Cooking:

1. Clean the fish, rinse thoroughly.
2. Wash all vegetables, peel.
3. Pour 2 liters of water into the pan and put on the stove to boil.
4. Coarsely chop all vegetables, send to boiling water, salt.
5. As soon as the potatoes are cooked, throw in the pepper and bay leaf.
6. After five minutes, add the fish. Cook for about 10 minutes.
7. At the end, add chopped dill branches and remove from the stove after 2-3 minutes.

Pilaf with veal

Pilaf with vealIngredients:

• veal - 300 g;
• basmati rice - 120 g;
• onion - 1 pc.;
• carrots - 1 pc.;
• garlic - 2 cloves;
• vegetable oil - as much as possible;
• salt, spices - to taste.

Cooking:

1. Peeled onions and carrots cut into large cubes.
2. Heat the oil in a heavy bottomed pan, add the vegetables and fry until golden brown. Then add pre-cut meat and continue to fry.
3. Salt, add your favorite spices and mix.
4. Pour water so that it covers the meat, cover with a lid and cook over low heat for 40 minutes.
5. Rinse the basmati rice, put it on top, pour hot water over it now, cover and cook for 10 minutes. This time is enough for the cereal to absorb all the liquid.
6. Put the garlic cloves in the middle, slightly pressing them. Continue cooking for another 10 minutes.
7. Finally, mix gently with a spatula.

Saturday

1. Breakfast - yogurt, oatmeal with dried fruits, tea.
2. Lunch - soup with meatballs, sauerkraut with butter and onions, steam cutlets.
3. Dinner - omelet with cheese and mushrooms.

Recipes for Saturday

Soup with meatballs

Meatball Soup Ingredients:

• minced meat (beef) - 200g;
• potatoes - 3 pcs.;
• onion - 1 pc.;
• carrots - 1 pc.;
• greens - a bunch;
• vegetable oil - 3 tbsp. l.;
• butter - 20 g;
• water - 2 l;
• ground pepper - 2 pinches;
• bay leaf - 1 pc.;
• salt - 1 tsp

Cooking:

1. Melt butter.
2. Rub the peeled onion on a grater. Add to minced meat along with melted butter, ground black pepper, salt and a little water (for juiciness). Mix well.
3. Wet your hands in cold water, spoon a teaspoon into your palm and form into a ball. All meatballs must be the same size.
4. Pour water into a saucepan, boil. Add bay leaf, pepper and salt.
5. Put meatballs into boiling water and boil again. Remove foam. Cook for about 10 minutes. Then take out the meatballs.
6. Peel the potatoes, wash, cut into large cubes, throw into the broth and bring to a boil.
7. Chop the onion, grate the carrots. Send to a preheated pan with oil and fry until golden. Add to soup.
8. With vegetables, return the meatballs to the soup.
9. Add washed and chopped greens at the end. Bring soup to a boil and turn off.

Omelet with cheese and mushrooms

Cooking:

1. Mushrooms cut into 4 parts.
2. Preheat the pan, send it to fry without oil.
3. Wait until all the juice has evaporated. Add vegetable oil and finely chopped onion. Fry until golden brown.
4. Beat eggs well with milk, add a little salt.
5. Pour into skillet, top with grated cheese.
6. Set aside, cover and let simmer for 2-3 minutes.

Sunday

1. Breakfast - buckwheat with milk, tea.
2. Lunch - chicken broth with chopped herbs, salad with cucumber and tomatoes.
3. Dinner - pilaf with chicken.

Recipes for Sunday

Salad with cucumber and tomatoes

Cucumber and Tomato Salad Ingredients:

• fresh tomatoes (large) - 4 pcs.;
• fresh cucumber - 2 pcs.;
• Bulgarian pepper - 1 pc.;
• onion (medium) - 1 pc.;
• garlic - 1 clove;
• vegetable oil - dressing;
• salt - 2-3 pinches.

Cooking:

1. Wash and clean all vegetables.
2. Cut the tomatoes into slices, cucumbers into circles, and peppers and onions into large strips. Grind the garlic in a garlic press.
3. Combine the products, season with vegetable oil and salt.

Grocery list

Before going to the store, our mothers and grandmothers always make a list of necessary products for a day or two. But for a family of 2, it is much easier to skimp on a week at once and draw up a detailed menu.

1. Bread - 1.5 bu.
2. Milk - 450 ml.
3. Lean oil - 1.5 liters.
4. Butter - 110 g.
5. Cheese - 120 g.
6. Eggs - 15 pcs.
7. Potatoes - 2.5 kg.
8. Onion - 2.5 kg.
9. Green onions - 10 feathers.
10. Tomatoes - 1.5 kg.
11. Carrots - 1 kg.
12. Cabbage - 1 head.
13. Bulgarian pepper - 3 pcs.
14. Zucchini - 2 pcs.
15. Eggplant - 1 pc.
16. Beets - 1 pc.
17. Cucumbers - 4 pcs.
18. Lettuce leaves - 7-10 pcs.
19. Lemon - 0.5 pcs.
20. Mushrooms - 450 g.
21. Garlic - 2 heads.
22. Tomato dressing - 0.5 pack.
23. Red beans (boiled) - 300 g.
24. Canned beans - 100 g.
25. Basmati rice - 240 g.
26. Sausage - 200 g.
27. Buckwheat - 400 g.
28. Veal - 1 kg.
29. Ground beef - 200 g.
30. Chicken backs - 2 pcs.
31. Chicken fillet - 1 pc.
32. Noodles - 100 g.
33. Pate - 100 g.
34. Fish (any) - 2 carcasses.
35. Mackerel - 300 g.
36. Green tea, black tea - 1 pack each.
37. Cottage cheese - 200 g.
38. Pancakes - 8 pcs.
39. Sour cream.
40. Cream.
41. Mayonnaise.
42. Yoghurts.
43. Flour.
44. Greenery.
45. Spices (basil, ground pepper, peas, etc.).
46. Bay leaf.
47. Sugar.
48. Salt.

From the above list of products, you can make a menu for a whole week for a family of 2 people. Thus, you can not only save money, but also refrain from purchases that can harm the body (chips, crackers, soda, etc.).

Your family loves to eat a lot and tasty, but are you tired of puzzling over the question “what to cook for dinner”?

Then you have come to the right place. 🙂 We have prepared a menu for a week for a family of 4 (four adults or two adults + two teenagers with a good appetite).

In this article: menu for the week, ready-made and proven recipes, shopping list for the whole week.

When compiling the menu, we took into account:

1. usefulness- it should give strength and energy for a busy working day,
2. balance-contain various useful substances: trace elements and vitamins,
3. diversity- dishes should not become boring and regularly replace each other.

Breakfast Semolina porridge with raisins

Dinner goulash soup

afternoon tea Ratatouille with rice

Dinner Potato zrazy with mushrooms + Salad with arugula and radish

Breakfast Semolina porridge with raisins

Dinner Pea soup

afternoon tea Ratatouille with rice

Dinner Liver stewed in sour cream + pasta + fresh cabbage salad with garlic dressing

Breakfast

Dinner Pea soup

afternoon tea potato cake

Dinner Liver stewed in sour cream + pasta + fresh cabbage salad with garlic dressing

Breakfast Cottage cheese casserole with vermicelli

Dinner Chicken kharcho

afternoon tea potato cake

Dinner Cauliflower cutlets + rice + lettuce salad

Breakfast

Dinner Chicken kharcho

afternoon tea Pancakes with apple sauce

Dinner Cauliflower cutlets + rice + Lettuce salad

Breakfast Oatmeal porridge with cinnamon

Dinner Solyanka from fish

afternoon tea Pancakes with apple sauce

Dinner Potato and Minced Meat Casserole + Cucumber and Mint Salad

Breakfast egg croutons

Dinner Solyanka from fish

afternoon tea Chocolate cake with walnuts

Dinner Potato and Minced Meat Casserole + Cucumber and Mint Salad

If you are more accustomed to a lighter diet, pay attention to the article "Proper nutrition menu for the week".

If the financial issue is a priority for you, then you will be more interested in the "Economical menu for the whole week for $ 25".

(not including snacks):

Vegetables, fruits, herbs

Potato - 3.5 kg
Eggplant - 2 pcs.
Zucchini -2 pcs.
Carrot -0.5 kg
Onion -0.5 kg
Bulgarian pepper -1 kg.
Garlic -5 heads
Dill - 4 bunches
Parsley - 1 bunch
Arugula - 2 large bunches
Green onions - 2 feathers
cilantro -1 bunch
Mint - 3 sprigs
Lettuce leaves - 800 gr
Tomatoes - 700 gr
Cherry tomatoes - 2 cups
Cabbage - 1 1/2 heads
Radishes -0.5 kg.
Lemon -1/2 pc.
Fresh cucumbers - 1.6 kg.
Pickled cucumbers -5-8 pcs.
Apples - 600 grams
Mushrooms - 400 gr. (champignons or oyster mushrooms)
Cauliflower head - 1 medium size
Sauerkraut - 750 g

Nuts, seeds, dried fruits

Pine nuts -40 gr.
Walnuts - 300 gr.
Raisins - 70 gr

Meat, fish, eggs

Fish fillet or head, abdomen, fins, bones (for hodgepodge) - 700-800 gr.
Beef - 500-800 gr. You can take a shoulder blade, a brisket, the upper part of the shank, a motorcycle league.
Chicken - 5-6 pieces (3 wings and 2-3 breasts or legs)
Minced pork - 750 g
Liver - 1.3 kg (beef, or pork, or lamb)
Smoked pork belly or bacon - 300 gr
Eggs - 21 pcs.

Dairy

Milk -3.5 l.
Butter - 170 gr.
Hard cheese -750 gr.
Sour cream - 450 gr.
Cottage cheese - 1 kg.
Cream 20% - 400 gr.
Condensed milk -0.5 cans

Grocery and others

Sliced ​​loaf-1 1/4 loaf

Rye bread - 2/3 loaves
Puff pastry - 250 gr.
Semolina - 400 gr.
Sugar - 440 gr.
Small vermicelli - 130 gr
Macaroni - 800 gr.
Tomato paste -120 gr.
Tomato puree - 100 gr.
Sunflower oil - for frying
Olive oil - 130 gr.
Flour -850 gr.
Whole grain wheat flour 400 gr
Baking powder - 2.5 tsp.
Vanilla sugar -1 tbsp. l.
Rice - 1 kg.
Vinegar - 2 tsp
Pearl barley - 115 gr.
Olives - 100 gr. (about a glass)
Canned capers - 2-3 tablespoons
Olives - 30 pcs.
Cocoa - 2 tablespoons
Chocolate - 100 gr.
Lemon juice -4 tbsp. l.
Mustard - 3 tsp
Breadcrumbs - for frying
Peas - 460 gr.
Oatmeal - 300 gr.

Spices and seasonings

Ground paprika - 3 tbsp
Bay leaf -11 pcs.
Salt and black pepper - to taste
Cumin seeds - 2 tsp
Nutmeg - to taste
Tkemali sauce - 1/2 cup
Suneli hops - 1.5 tsp
Basil - 1.5 tsp dried or 1.5 tbsp. fresh
Cilantro - 1, 5 tablespoons
Cinnamon - 1 ½ tsp

Attention: There are a number of recipes on the menu for fewer than 8 servings. When compiling the shopping list, all the ingredients were increased in such a way that their quantity was enough to prepare 8 servings (2 meals for 4 people). Accordingly, when preparing such dishes, it is only enough to take the number of ingredients corresponding to 8 servings, their number is already included in the shopping list.

Bon appetit!

Save this article to your bookmarks or your social network, print (or rewrite your shopping list) and start bringing it to life by preparing simple and delicious dishes.

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.

The total cost is approximately 600 rubles.

Grocery list for the week

The total cost is about 500 rubles.

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.

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).

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 fruit.
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.

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.

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.

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

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.

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.

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 omelet

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

The omelette is hearty and healthy.

Eat pancakes hot.

Video menu:

Many women have long been familiar with household diet planning. This event is not easy, because it is necessary to take into account many nuances: the tastes of each family member, income and product range. However, making a menu for a week for a family helps in solving many problems: the diet loses its monotony, the mistress of the house gets rid of daily stresses, and the whole family is happy!

Why do we need a menu for the week

With a competent approach, planning a family's diet for a week is not difficult. It is necessary to write down the composition of daily meals on a piece of paper. After that, an assessment of the necessary products takes place, which should be included in the purchase list. This approach is considered the main one for rational housekeeping. It provides a lot of benefits, including saving time, money, the ability to change the diet towards a healthy diet.

Time saving

• eggs;
• bird;
• meat;
• dairy, sour-milk products;
• seafood, fish;
• cereals;
• greens, vegetables;
• spices;
• berries and fruits;
• vegetable oils;
• apple marmalade, marshmallows or dried fruits, if you want something sweet;
• whole grain or yeast-free rye bread.

Choosing a convenient menu form

The weekly family menu form can be printed, electronic, or handwritten. Through trial and error, you yourself will understand what is more convenient specifically for you. Conveniently create a menu for the family with the help of special programs that save effort and time. You can create a universal template on the computer, filling it out every week at your discretion. The most convenient form is the one that combines the menu with the ingredients for each recipe.

Sample menu and recipes for the week for the whole family

Below we provide an approximate menu for the week for the whole family, as well. This may go against your culinary tastes and habits. But having a template in front of you, it is easy to make changes to it in your own way.

Monday:

• Breakfast - buckwheat porridge.
• Lunch - chicken soup with vermicelli.
• Snack - a salad of dried apricots and carrots.
• Dinner - vegetable salad, chicken liver stewed in sour cream, vermicelli.

• Breakfast - scrambled eggs with sausages.
• Lunch - beetroot salad, vermicelli soup.
• Snack - fruit salad or whole fruit.
• Dinner - vegetable salad, pilaf.

• Breakfast - semolina porridge with raisins.
• Lunch - goulash.
• Snack - ratatouille with rice.
• Dinner - a salad of radishes and herbs, potato zrazy stuffed with mushrooms.

• Breakfast - cottage cheese casserole.
• Lunch - pea soup.
• Snack - potato cake.
• Dinner - stewed fish in sour cream, stewed vegetables.

• Breakfast - berry dumplings with sour cream.
• Lunch - salad with mushrooms and chicken, mashed potatoes.
• Snack - yogurt.
• Dinner - boiled rice, shrimp, green salad.

• Breakfast is an omelet.
• Lunch - pea soup with croutons and smoked meats.
• Snack - apple pancakes.
• Dinner - stewed cabbage with minced meat and rice, carrot and garlic salad.

Sunday:

• Breakfast - egg croutons.
• Lunch - fish hodgepodge.
• Afternoon - pie.
• Dinner - potato casserole with minced meat, mint-cucumber salad.

To implement the proposed menu for the family for the week, here are some recipes.

Salad of dried apricots and carrots:

• Ingredients: 4 carrots, 2 handfuls of dried apricots, 1 tbsp. l. honey, 2 tbsp. l. lemon juice, 2 tsp. olive oil.
• Preparation: peel the carrots and grind on a grater, pour into a salad bowl. Add chopped dried apricots. Whisk lemon juice, honey, olive oil. We dress the salad.
• Pilaf:

• Ingredients: 1 carrot, 1 onion, 1 tbsp. l. spices for pilaf, 1 cup rice, 300 g pork, 3 tbsp. l. vegetable oil, herbs.
• Preparation: Rinse the rice several times, first in warm water, then in cold water. Pour into a saucepan, fill with water and cook until tender. Meanwhile, heat the oil in a deep-bottomed saucepan. We clean the onions and carrots, chop. Saute vegetables in oil until soft. Add diced pork. We continue to fry. When the meat reaches readiness, add rice and spices. Stir, cover with a lid and simmer over low heat for twenty minutes. Turn off the heat, sprinkle with chopped herbs, leave for a few minutes.

Salad with mushrooms and chicken:

• Ingredients: boiled chicken breast, a handful of croutons, head salad, 10 mushrooms, 2 tbsp. l. vegetable oil, 5 tbsp. l. sour cream, salt.
• Preparation: cut the boiled breast into small pieces, pour into a salad bowl. Cut the champignons into plates, fry in oil until golden. Tear lettuce leaves into small pieces. Add mushrooms, lettuce. Season with sour cream, salt to taste and sprinkle with croutons.