Planning a menu for a week for a family with recipes is not easy; in addition to the correct purchase of food products, it is necessary to take into account the tastes and characteristics of family members, family budget and the availability of products in the nearest store, and your own supplies available at home.
If you approach this issue rationally, then the task and its subsequent execution will not deliver special problems and hassle. On a piece of paper you need to write down an approximate menu of 4 - 5 meals, then check your own orders and make a list of necessary purchases. This approach will not only optimize time and expenses, but will also allow you to switch to a healthier diet. 
Of course, it is worth considering that some products will have to be purchased within a week, as they may spoil. These are, for example, purchases such as:
- Bakery products;
- Dairy products with a short shelf life;
- Fresh vegetables and fruits, aromatic herbs.
Saving time in the evening
This approach allows you to plan your free time evening time, because thanks to the available products, you can defrost and marinate meat or chicken, make minced meat, or even prepare dinner for the next day. In this article we only consider dinners with recipes, since breakfast is not provided special troubles, 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 buy groceries in a hurry, thereby avoiding thoughtless purchases that consume 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 you will prepare. Although there may be deviations from the menu, it is not necessary to strictly follow the list of dishes.
Principles for planning a balanced menu
In order for this principle to take root in your family, you need to learn how to properly create a menu; for example, you can start with 2-3 days. At the same time, you should definitely take into account the seasonality of fruits and vegetables, and, if possible, try to prepare 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 drawn up. For convenience, you can write them down on a large sheet, by category, and when drawing up a plan, simply choose what you want to cook and eat. 
It is worth considering:
- Features of your family, health of relatives and financial wealth.
- Stock up on the products you have in your cupboards. Conduct a thorough audit, see what should be included in the menu.
- Separately, make a list of dishes and products for entertaining guests, but keep in mind that guests may drop by unexpectedly, so think over Plan B.
- Pay attention to promotions and all kinds of sales in supermarkets. This will allow you to save a lot and add new dishes to your diet. It is worth taking into account price fluctuations for seasonal vegetables and fruits.
Drawing up a correct and useful purchasing list
Every person’s diet must include the following products:
- Meat, fish and poultry, seafood;
- Dairy and lactic acid products;
- Vegetable oils, chicken and quail eggs:
- Fresh vegetables, seasonal fruits, spicy and aromatic greens;
- Cereals 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 products;
- A small supply of canned goods for salads and other dishes;
- And many other products tailored to your nutrition.
Convenient menu form
You can write out the menu on regular A4 sheets, or you can print them and put them in 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 the main products for preparing dishes this week. By compiling a couple of dozen such sheets, you can vary your diet throughout the year. 
An electronic menu option is no less convenient; in addition to dishes and purchases, you can also store recipes for their preparation. Well, after compiling the list, give it to the family for approval, and try to compose it in this way - within a week it is necessary that there are 2-3 favorite dishes of each family member. This way, a smooth compromise can be reached.
So, let's start creating a menu, and consider a new dish every evening with a list of ingredients and preparation. As mentioned above, the article will give examples of first courses, but, as a rule, many of us do not dine at home. Let's consider approximate menu for a week for the family with dinner recipes.
A good option would be to prepare first courses by boiling meat or fish in a large pan 2-3 times a week. vegetable broth. Then in the evening all that remains is to prepare the vegetable base and cook fresh soup, literally one serving for each family member. The broth can also be used throughout the week to prepare main courses for dinner.
Monday:
- Breakfast – Milk buckwheat porridge, soft-boiled egg with toast, tea or coffee.
- Lunch – Chicken broth soup with Gossamer noodles.
- Afternoon snack - Carrot and celery salad dressed with vegetable oil.
- Dinner - Stuffed with vegetables peppers baked in the oven vegetable salad, fruit tea.
- At night – Drinking yogurt.
Ingredients:
- Bell pepper – 5 pcs.
- Onion head
- 4 stalks of celery
- Round rice – 100 gr.
- Hard cheese – 125 gr.
- Champignon mushrooms – 200g.
- Salt and spices, fresh herbs, a little vegetable oil.
Preparation:
- First of all, let's put the rice to cook and boil it until almost done.
- While the rice is cooking, fry the chopped onions and mushrooms, add chopped celery stalks to the mix.
- Wash the pepper, cut it in half without cutting off the stem, and remove the seeds.
- Discard the almost finished rice and add it to the vegetables. Season with spices and salt.
- Fill the pepper boats with the mixture, sprinkle with grated cheese mixed with herbs and freshly ground pepper and bake in the oven until done. Serve with any vegetable salad.
Evening tip! Cook a little more rice, it will be needed for tomorrow's lunch.
Tuesday
- Breakfast – Kefir pancakes with jam, green tea or coffee.
- Lunch - we still have chicken bouillon, and rice cooked from dinner, so you can prepare rice soup with herbs and croutons from yesterday’s bread.
- Afternoon snack – Bun with jelly.
- Dinner – Mashed potatoes with pumpkin and carrots, baked fish or herring, cucumber salad.
- At night – A glass of fruit juice.
Pumpkin and carrot puree
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.
Preparation:
- Peel the vegetables and cut them into small pieces. The pumpkin for this recipe can be frozen.
- Place the vegetables in a saucepan, add water and add a little salt.
- A few minutes before the vegetables are ready, heat the milk with a piece of butter.
- Mash the vegetables in a saucepan, drain the broth first, add milk and butter and whisk with a whisk. Add some salt to taste and serve, garnishing the tender and bright puree with chopped green onions.
Evening tip! Let's cook a portion of fresh meat broth from a rather fatty brisket.
Wednesday
- Breakfast – Scrambled eggs with tomatoes, toast with cheese, tea and coffee.
- Lunch – Vegetable soup meat broth, radish salad.
- Afternoon snack – curd dessert– casserole or ready-made cottage cheese with jam.
- Dinner – Roast chicken with potatoes, salad of cherry tomatoes and red onions with herbs.
- For the 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, a little herbs.
Preparation:
- Cut the chicken into portions and place on a greased baking sheet. Add garlic, cut into several pieces, and onions.
- Peel the potatoes and carrots, cut into small pieces and add to the chicken.
- Salt and season with spices, add herbs.
- Place the pan in the oven for at least 45 minutes, then check the readiness of the meat and vegetables. Can add fresh tomatoes, then the roast will come out with sauce, but for this use a deeper pan.
Evening tip! Boil 2 root vegetables each - 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 – A 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;
- A can of green peas;
- 3 salted (not pickled) cucumbers;
- 100 gr. sauerkraut;
- A bunch of greenery;
- Head of red onion;
- 2 teaspoons mustard;
- 57 gr. olive oil;
- Juice of half a lime.
Preparation:
- Cut the boiled vegetables into pea-sized cubes, focusing on the grains from the can of canned product.
- Pickled cucumbers and sauerkraut are also finely chopped. The smaller the cubes, the tastier the dish, and the salad looks more appetizing.
- Refueling boiled vegetables and pickles with peas dressed with mustard, oil and citrus juice.
- Before serving, sprinkle the vinaigrette with fresh herbs, serve with fish and fresh black bread.
Evening advice! Let's 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, cheese-crusted tomatoes, tea or coffee with cookies.
- Lunch – Thick soup in mushroom broth, with noodles and herbs.
- Afternoon snack – Apple puff pastries with tea.
- Dinner – Potato casserole, coleslaw, fruit juice.
- At night - Yogurt.
Spicy coleslaw
Ingredients:
- Fresh red cabbage – 400 gr.;
- Shallots – 3 pcs.;
- A bunch of fresh herbs;
- Spoon of mustard with grains;
- A little salt and black pepper
- 100 gr. mayonnaise;
Preparation:
- Chop the cabbage - you can use a food processor, a grater, or simply chop the vegetable into thin and long strips.
- Mix mustard with chopped herbs and mayonnaise, season the sauce with salt and freshly ground pepper.
- Chop the onion and scald. The straw should be thin and long.
- Mix cabbage with onions and season with sauce. Serve with potato casserole.
Evening tip! Relax, tomorrow is the weekend!
On weekends, you can prepare your favorite dishes that take a lot of time, bake homemade pies or pies, make small preparations for cutlets or meatballs, cut meat and fish into portioned pieces.
It’s difficult to talk about feeding a family 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.
Also, a responsible housewife will definitely have a balanced menu. Remember that you need to take natural and healthy products, high in vitamins, micro and macro elements. Don’t forget about variety so that the dishes don’t get boring and are always a joy.
Is it possible to save on groceries when your family is large? Of course, if you approach the matter of cooking responsibly and seriously. In particular, it is imperative to plan in advance what will be prepared during the week and buy all products in one place, once a week.
What is important to consider when choosing meals for the week for the family:
1. Breakfast must be light, but at the same time satisfying. Great for the first meal complex carbohydrates, this means a variety of cereals.
2. Lunch is considered the heaviest meal of the day; at this time you need to consume the maximum calories.
3. Dinner should be hearty, but at the same time light.
4. You should definitely eat soup or a vegetable dish once a day.
5. For an adult, the daily amount of calories should not exceed 2000 kcal.
6. In addition to vegetables, every day with food you need to saturate your body with proteins and, of course, complex carbohydrates.
7. To make it easier to diversify your meals from day to day, do not repeat side dishes often and when preparing dishes, avoid repeating any one product.
Advice! You need to eat according to the season. So, in summer period Be sure to include a vegetable first course in your diet and different variants fresh salad.
Weekly menu for a family of 4 with recipes and grocery list
Monday
An excellent option for breakfast would be with grated cheese. For lunch you can serve borscht, and for the second course stewed cabbage with ribs, salad with fresh carrots. Dinner is pancakes with meat or cottage cheese filling. Charlotte with apples will be a wonderful dessert dish.
Tuesday
For breakfast, prepare rice porridge with milk and pumpkin. For lunch, you can again serve borscht, which will be left over from Monday, and as a second course, serve noodles with chicken, Olivier. Dinner is this, and for dessert you can eat some ice cream with nuts.
Wednesday
For breakfast, feel free to serve cottage cheese with sour cream, fresh berries or jam. For lunch, prepare a salad of tomatoes and cucumbers, as well as baked potatoes with meat. Make it for dinner fish cutlets steamed with buckwheat, dessert - sweet bagels.
Thursday
Oatmeal pudding will decorate any breakfast; lunch includes pumpkin, cabbage rolls with meat and beet salad. For dinner, boil potatoes in their jackets and serve them with herring. Dessert will be cheesecakes with sour cream and jam.
Friday
Cheese casserole is a great breakfast dish. For lunch, prepare soup, make zrazy with liver, and vinaigrette salad. Dinner is pancakes with any filling, but tasty and healthy dessert There will be a dessert of apples and pumpkin.
Saturday
Made with yogurt, this is an excellent breakfast. You can make soup for lunch, bake fish with sauce, or steam broccoli. Dinner is mashed potatoes and baked chicken breast, and raspberry jelly will be a light dessert.
Reading time ≈ 8 minutes
In modern economic conditions feed big family quite difficult. Therefore it is necessary of all possible options choose the optimal one. In this case, it is especially important to be able to create a basic diet for family members, while not missing the opportunity to pamper them a little. Average Russian family usually consists of 4 people. Let's consider economical menu for a week for a family of 4 with recipes.
Meals on Monday
For good start weeks it is necessary to enrich the body with healthy grains and substances. Therefore, the following products will suit you:
- For breakfast, offer your family oatmeal, to which you can optionally add bananas, apples or dried fruits.
- A variety of yoghurts, including low-fat ones, are perfect for a second breakfast.
- Lunch should be hearty so that your energy lasts until the end of the day, so choose to cook borscht first. Perfect for the second one mashed potatoes with cutlets made from minced chicken or pork and beef. For the third meal, offer your family compote or freshly squeezed juice, and leave vegetables or sliced vegetables for a snack.
- Make it for an afternoon snack fruit salad and add some mixed nuts.
- Dinner should be minimal in calories compared to previous meals. It would be best to prepare a salad from Chinese cabbage and invite your family to try it with cutlets.
The total cost on Monday will be about 1,400 rubles, which will include:
- yogurt (6 pcs.) – 30 rubles;
- bananas (1 kg) – 40 rubles;
- tomatoes, cucumbers, cabbage, dressing (kg) – 55 rub.
- dried fruits (pack) – 65 rubles;
- oatmeal (300 g) – 50 rubles;
- chicken fillet (kg) – 250 rub.;
- carrots (kg) – 30 rubles;
- onion (kg) – 30 rubles;
- eggs (a dozen) – 70 rubles;
- potatoes (kg) – 30 rubles;
- borscht (with all ingredients) – 500 rub.
Meals for Tuesday
On Tuesday you can offer the following economical menu for a family of 4 people:
- Suitable for the whole family for breakfast baked apples with cottage cheese.
- For a second breakfast, use oatmeal with berries.
- For lunch, prepare chicken soup with meat, and pancakes for a snack.
- For an afternoon snack, you can also treat your family to baked apples and cottage cheese.
- Dinner may consist of grilled chicken and vegetable salad.
Grilled chicken with salad The cost of these dishes will be:
- apples (kg) – 70 rub.;
- cottage cheese (pack) – 70 rub.;
- berries (pack) – 130 rub.;
- chicken (kg) – 150 rubles;
- noodles (pack) – 40 rub.;
- corn (can) – 55 rubles;
- pickled cucumbers (jar) – 100 rubles;
- grilled chicken (pcs.) – 200 rub.;
- cucumbers (kg) – 55 rub.;
- tomatoes (kg) – 60 rubles;
- lettuce leaves (pack) – 50 rub.;
- greens (bunch) – 30 rubles;
- bell pepper (kg) – 90 rubles;
- cheese (pack of 100 g) – 60 rub.
The total cost on Tuesday will be about 1160 rubles.
Meals for Wednesday
Offer your family the following meals for an average day of the week:
- Have a family breakfast of rice porridge and a snack of dry fruit and honey.
- For second breakfast, prepare cottage cheese and fresh fruit slices, pour honey over it.
- For lunch, you should offer the family corn soup with chunks boiled chicken and vegetable salad.
- For an afternoon snack, do not overload your stomach - it is best to offer kefir or yogurt.
- For dinner, prepare oven-baked fish, seasoned with cheese, and serve it with vegetable salad.
Fish baked in the oven The total cost will be 1000 rubles. It includes:
- rice (kg) – 70 rub.;
- dried fruits (kg) – 80 rubles;
- apples (kg) – 50 rubles;
- grapes (kg) – 70 rub.;
- honey (jar 100 g) – 100 rubles;
- greens (bunch) – 30 rubles;
- corn (can) – 60 rubles;
- pepper (kg) – 70 rubles;
- cabbage (kg) – 80 rub.;
- chicken (kg) – 150 rubles;
- fish (piece 100 g) – 100 rubles;
- cheese (pack of 100 g) – 40 rubles;
- beans (pack) – 100 rub.
Remember, an economical menu for a week for a family of 4 with our recipes can be changed to suit your taste!
Meals for Thursday
On Thursday, the following dishes are best suited for your diet:
- Prepare for breakfast buckwheat porridge with Chiken.
- For second breakfast, sandwiches with ham and cheese are perfect, or toast with melted cheese on them and topped with ham.
- For lunch, make bean soup and make a casserole chicken meat and mushrooms.
- The same sandwiches that were intended for second breakfast are perfect for an afternoon snack.
- For dinner, prepare boiled chicken and a salad that includes beans.
Sandwiches with ham and cheese The total cost of all dishes will be 740 rubles.
This includes:
- buckwheat (kg) – 80 rub.;
- carrots (kg) – 30 rubles;
- onion (kg) – 30 rubles;
- chicken meat (kg) – 150 rubles;
- cheese (100 g) – 50 rubles;
- ham (100 g) – 150 rub.;
- beans (can) – 50 rubles;
- mushrooms (400 g) – 150 rubles;
- garlic – 50 rub.
Meals for Friday
Before the weekend, you can pamper yourself and your family a little. Therefore, include the following dishes in your diet:
- For breakfast, use boiled fish and rice.
- Perfect for a second meal oatmeal.
- Serve chicken broth and croutons as a first course for lunch, and spaghetti with cheese as a second course.
- The same oatmeal is perfect for an afternoon snack.
- For dinner, try not to overeat, boil the beef, and as a side dish you can make a vegetable salad and kefir (or yogurt).
Chicken soup with croutons Final cost necessary products:
- rice (kg) – 60 rub.;
- fish (300 g) – 150 rubles;
- oatmeal – 60 rub.;
- milk (l) – 50 rub.;
- cocoa (packaging) – 20 rubles;
- chicken (kg) – 150 rubles;
- pasta (spaghetti) – 100 rubles;
- butter (pack) – 150 rub.;
- beef (kg) – 300 rub.;
- kefir (l.) – 60 rub.;
- yogurt (4 pcs.) – 150 rubles;
- pepper (kg) – 90 rub.;
- cucumbers (kg) – 70 rub.;
- cherry tomatoes (pack) – 60 rub.
Total: food on Friday will cost 1,470 rubles.
Meals for Saturday
On a day off, you can indulge in something light. The menu for this day will look like this:
- For morning breakfast, feed your family cottage cheese with dried fruits and honey.
- For second breakfast, offer oatmeal.
- For lunch, you can boil buckwheat or rice with beef and serve with vegetable salad.
- Make sandwiches for an afternoon snack.
- Finish the day with fish and coleslaw.
Simple and delicious cabbage salad The total cost of the products will be 840 rubles. This includes:
- cottage cheese (pack) – 70 rub.;
- oatmeal – 60 rub;
- rice (kg) – 70 rub.;
- beef (kg) – 300 rub.;
- cheese (100 g) – 40 rubles;
- ham (300 g) – 150 rubles;
- fish (kg) – 150 rub.
Meals for Sunday
Offer your family the following meals:
- In the morning - oatmeal with honey.
- For second breakfast, fruit or yogurt is best.
- For lunch, cook borscht, and serve potatoes and cutlets for the main course.
- Salad and kefir are suitable as an afternoon snack.
- Prepare for dinner boiled beef with cabbage.
Cutlets with potatoes and vegetables for lunch The total cost of Sunday dishes will be 1,720 rubles.
This includes:
- oatmeal – 60 rub.;
- honey (jar) – 100 rubles;
- yogurt (4 pcs.) – 150 rubles;
- borscht with all ingredients – 500 rub.;
- potatoes (kg) – 60 rubles;
- cutlets (minced meat and spices) – 350 rubles;
- greens (bunch) – 30 rubles;
- kefir (l) – 50 rub.;
- beef (kg) – 350 rub.;
- cabbage (kg) – 40 rubles;
- tomato paste (pack) – 30 rub.
Recipes for preparing dishes for the family table
Zucchini fritters
Very delicious dish For the whole family, there will be zucchini pancakes for breakfast, sprinkled with sugar. This is very, to prepare pancakes you will need the following components:
- eggs;
- zucchini;
- oil;
- salt;
- flour;
- spices to taste.
Cooking method:
- Wash the zucchini and grate them;
- Sprinkle with salt and leave in this state for 15-20 minutes;
- Squeeze the zucchini thoroughly so that no excess juice remains;
- Beat eggs and mix with zucchini;
- Grate the cheese and mix with the rest of the mixture;
- Sprinkle the resulting consistency with flour;
- Separating small amounts from the total mass, fry in a preheated frying pan with vegetable oil until golden brown.
Zucchini fritters Fried fish with cheese
Perfect for dinner Fried fish with cheese. To prepare it you need the following ingredients:
- eggs;
- fish;
- greenery;
- yogurt.
Fish with cheese Cooking method:
- Grate the cheese and beat the eggs thoroughly.
- Mix all additional ingredients.
- Line the prepared baking sheet with parchment paper.
- Place the fish on parchment and pour the resulting sauce over it.
- Bake for 15-20 minutes at 240-250 degrees.
An economical menu for a week, for a family of 4 with recipes, will help you reduce family expenses.
Proper nutrition is the key to a healthy, carefree life. With its help, you can avoid many health-related ailments. Some people believe that healthy food is not necessarily tasty. Of course, this opinion is erroneous; with proper planning, you can come up with various combinations of not only healthy, but also appetizing dishes. How to plan a healthy meal, a weekly menu for a family, we will look at in our article.
Basic mistakes
Before you start taking it exclusively healthy food, let's look at the main human mistakes in eating behavior:
- No breakfast.
- The first meal will take place during lunch, consisting of semi-finished products.
- During depression, increased eating occurs.
- Excessive eating of fast foods.
- Food on the go.
- Exhausting diets, even 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 drawing up a meal schedule for the week, read the basic rules:
- To develop a habit, it is advisable to have breakfast at the same time.
- Complex carbohydrates are necessarily present in food. It is recommended to take them in the morning. Such food includes various cereals.
- Do not load your stomach during the afternoon snack. Give preference to low-calorie foods.
- One of important rules- variety, food must have different origins (animal and plant)
- Maximum calorie intake is lunchtime.
- If it so happens that you fall off the regime, do not give up under any circumstances, continue to eat healthy food as if nothing had happened
- Helps improve metabolism frequent meals, the optimal option is five meals, with a time difference of 3 - 4 hours.
- Do not start lunch in a tired state; you need to eat slowly, putting aside extraneous thoughts.
- After finishing the meal, drinking water or tea is allowed 30 - 40 minutes later.
- Replace sugar and sweets with honey.
- Replace regular salt to iodized, reduce its consumption.
- Avoid coffee; you can replace it with chicory.
The benefits of healthy eating
Proper nutrition and a weekly menu for the family will bring the following benefits:
- By eating frequently, the body will stop feeling hungry. The absence of this 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’s 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 compromising your health.
- If you are used to visiting restaurants, you often visit, you can always choose for each family member optimal options dishes.
Why do you need a weekly meal plan?
- By making a meal plan in advance, you don’t have to think every day about what to cook for breakfast, lunch and dinner.
- Meal planning helps distribute free time: on busy days you can cook something “on a quick fix", and on the weekend treat your family with delicacies.
- Significantly easier cooking.
- Planning healthy diet for a week, all products for preparing various dishes are purchased immediately, in the right amount without extra products. This way, you can save some money without buying unnecessary products.
Every day menu for the whole family
The menu is designed for one person, based on the number of family members, and the volume of products increases accordingly. Products with no specified weight or quantity are equal to one serving. Serving = 1 glass. Let's look at the menu for the week for home meals.
First day of the week.
Breakfast. A serving of oatmeal porridge with pieces of berries (fresh or frozen), cottage cheese with low-fat sour cream.
Repeated breakfast. 250 ml. ryazhenka, 1 apple.
Lunch time. One serving of buckwheat porridge chicken cutlet for a couple. Green tea+ 1 citrus fruit.
Afternoon snack. A handful of raisins and a few cashews.
Dinner time. 200 ml of any drinkable fermented milk product, boiled or baked chicken breast (250 grams), two fresh cucumbers.
Second day of the week.
Breakfast. A glass of cornflakes with low-fat milk, cottage cheese casserole, 2 boiled eggs.
Repeated breakfast. Any fresh fruit, two pieces low-fat cheese.
Lunch time. Vegetable soup, a portion of pasta from durum varieties wheat with cheese, 1 tomato.
Afternoon snack. Green tea, 1 cereal bar.
Dinner time. Steamed fish (250 grams of finished product), stewed cabbage.
Third day of the week.
Breakfast time. A portion oats porridge with berries, a portion of cottage cheese with low-fat sour cream, two eggs.
Repeated breakfast. Two apples.
Lunch time. Boiled rice, poultry. A couple of slices of low-fat cheese, 1 citrus fruit.
Afternoon snack. One cereal bar.
Dinner time. Vegetable stew, baked fish.
Fourth day of the week.
Breakfast time. Rice porrige boiled in milk, with a handful of any nuts, two fresh pears.
Repeated breakfast. A glass of natural yogurt.
Lunch snack. Boiled rice with Mexican mixture (peas, corn, beans), rabbit meat (250 grams).
Afternoon snack. Dried fruit compote, 1 citrus fruit.
Dinner time. Two pieces 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.
Repeated breakfast. Green tea, cereal bar.
Lunch time. A portion chicken soup, baked piece of red fish, slice of low-fat cheese.
Afternoon snack. A glass of kefir.
Dinner time. Salad from fresh vegetables and greenery, boiled rice, chicken breast (150 grams).
Sixth day of the week.
Breakfast. A glass of cereal with milk, an omelette, a piece of cheese.
Repeated breakfast. One orange.
Lunch time. Seafood pasta, chicken soup, green tea.
Afternoon snack. 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.
Repeated breakfast. Fresh pear.
Lunch time. Buckwheat porridge, a piece of lean meat (200 grams).
Afternoon snack. A glass of homemade jelly.
Dinner time. A piece of baked red fish (250 grams), a green salad, two fresh cucumbers.
Please note that the weekly menu provided is approximate. If you have a child in your family, consider some features when creating a meal plan:
- If the child is actively involved in any sport, daily norm calories - 2300 kcal.
- Children from 7 to 10 years old are supposed to consume 2000 kcal.
- Completely eliminate the consumption of sausages, sausages, and semi-finished products.
- Season vegetable salads only with vegetable oil.
- When purchasing groceries for the week, check expiration dates. A healthy diet includes high-quality and fresh products.
- Meat or fish are present in the diet every day.
- For breakfast, you must take foods containing calcium: milk, cottage cheese, cheese, sour cream.
- Eating fresh fruit daily.
List of useful products
In addition to the food indicated in the sample menu, we will consider products that are suitable for preparing dishes for the whole family.
- Eggs.
- Cabbage.
- Whole grain breads.
- Fermented milk products.
- Millet and barley groats.
- Cauliflower.
- Bread with cereals.
- Sour cream.
- Asparagus.
- Mushrooms.
- Fresh vegetables, fruits, berries.
- Beans.
- Dark chocolate.
- Chicken fillet
- Olive oil (for seasoning dishes).
Remember that compliance rational nutrition This is not a diet, but a norm of life. Eating healthy products today - you take care of your well-being for many years.
Alexander Gushchin
I can’t vouch for the taste, but it will be hot :)
Content
Many women have long been familiar with planning the diet of their household. This event is not easy, because it is necessary to take into account many nuances: the tastes of each family member, income and range of products. However, drawing up a menu for a week for the family helps in solving many problems: the diet loses monotony, the housewife gets rid of daily stress, and the whole family is happy!
Why do we need a menu for the week?
With the right approach, planning your 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 this, the necessary products that should be included in the purchase list are assessed. This approach is considered the main one for rational management household. It provides a lot of advantages, including saving time, money, and the ability to change your diet healthy eating.
Save time
- eggs;
- bird;
- meat;
- dairy, fermented 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.
Selecting a convenient menu form
The weekly family menu form can be printed, electronic, or hand-written. Through trial and error, you will independently understand what is more convenient for you. Make it easy to create a menu for your family using special programs, which save effort and time. You can create a universal template on your 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 as. This may go against your culinary preferences and habits. But having a template in front of you, it’s easy to make changes to it in your own way.
Monday:
- Breakfast - .
- Lunch – chicken soup with noodles.
- Afternoon snack – salad of dried apricots and carrots.
- Dinner – vegetable salad, noodles.
- Breakfast – scrambled eggs with sausages.
- Lunch – noodle soup.
- Afternoon snack – fruit salad or whole fruits.
- Dinner – vegetable salad, .
- Breakfast – semolina porridge with raisins.
- Lunch – goulash.
- Afternoon snack – with the addition of rice.
- Dinner – radish and herb salad, potato zrazy stuffed with mushrooms.
- Breakfast - .
- Dinner - .
- Afternoon snack – potato flatbread.
- Dinner - fish stew in sour cream, stewed vegetables.
- Breakfast – berry dumplings with sour cream.
- Lunch – mashed potatoes.
- Afternoon snack – yogurt.
- Dinner – green salad.
- Breakfast - .
- Dinner - pea soup with croutons and smoked meats.
- Afternoon snack - .
- Dinner - braised cabbage with minced meat and rice, carrot and garlic salad.
Sunday:
- Breakfast - egg toast.
- Lunch – fish soup.
- Afternoon snack - pie.
- Dinner - potato casserole with minced meat, mint-cucumber salad.
To implement the proposed menu for the family for the week, we provide some recipes.
- Dried apricot and carrot salad
- 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 chop them on a grater, pour them into a salad bowl. Add dried apricots cut into strips. Whisk lemon juice, honey, olive oil. Dressing 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: wash the rice several times first in warm water, then - in the cold. Pour into a saucepan, add water and cook until tender. Meanwhile, heat the oil in a thick-bottomed saucepan. Peel the onions and carrots and chop them. Fry vegetables in oil until soft. Add diced pork. We continue to fry. When the meat is ready, add rice and spices. Stir, cover with a lid and simmer for low heat about 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, lettuce, 10 champignons, 2 tbsp. l. vegetable oil, 5 tbsp. l. sour cream, salt.
- Preparation: cut the boiled breast into small pieces and pour into a salad bowl. Cut the champignons into slices and fry in oil until golden. Tear lettuce leaves into small pieces. Add mushrooms and salad. Season with sour cream, salt to taste and sprinkle.
