It’s great when all family members are ready to switch to proper nutrition, because in just a couple of months you will be able to enjoy seeing dramatic changes in appearance, health, attitude and an increase in the level of comfort of your own life. Of course, at first you will be terribly drawn to smoked foods, harmful sweets and salty foods, and sometimes not because you want to, but simply because “the forbidden fruit is sweet.”
What can you do, that’s how people are made. But even if you easily give up forbidden pleasures, you still have to work to ensure that the approximate healthy nutrition menu compiled in advance will delight you with dishes that are easy and quick to prepare, but at the same time retain the maximum benefits of all products and are distinguished by excellent taste.
Breakfast
For breakfast, nutritionists unanimously recommend eating porridge - they are filling, nutritious and rich in healthy vitamins, minerals and microelements. But you have to admit, eating the same dish in the morning, even if it’s made from different grains, gets boring.
Therefore, we will try to diversify our diet by making the usual porridges original and unusual, or even replacing them with other dishes. For example:
Lunches
Traditionally, lunch consists of a first, second course and salad. With proper nutrition, it is preferable to cook the first courses without frying, the second courses are better to stew, steam or bake (grilling is also welcome), and in salads it is better to replace mayonnaise dressings with low-fat sour cream, and vinegar with lemon juice. Considering the basics of proper nutrition, the menu may include the following dishes for lunch.
First meal
What to cook for the first course if you are already tired of the usual borscht and chicken noodles?
Second courses
Usually, those dishes that are served for the main course can safely serve as dinner, however, in the evening it is also advisable to supplement them with some salad, herbs or simply sliced cucumbers or bell peppers.
Dinner
This amazingly simple dish turns out so tasty and beautiful that it is quite worthy of a festive table.
For 4 servings we will need:- 500 grams of potatoes,
- 400 gr. chicken fillet,
- 400 gr. champignons,
- 4 medium sized tomatoes
- 300-400 gr. hard cheese,
- Sour cream or lean mayonnaise.
- Spices, salt and pepper
- Greenery
- Fish stewed with vegetables
For this easy-to-prepare dish, we will need 500 grams of fish fillet, which we cut into cubes, 30 grams of carrots, cut into strips, 200 grams of onion, cut into half rings, as well as 2 tbsp. tomato paste, 4 bay leaves and black peppercorns.
First, simmer the onions and carrots in vegetable oil along with tomato paste. After 10 minutes, add fish fillet, spices and 500 ml of hot water. Cover with a lid and leave to simmer for 40 minutes.
Baked chicken breast with vegetables and apple for a festive table
For 2 servings of the finished dish, take 250 grams of chicken breast, 200 grams of broccoli, 2 medium potatoes, 2 apples, egg white, green onions, vegetable oil, 2 tablespoons. spoons of low-fat sour cream, and for an apple - honey, 2 tsp. raisins and nuts.
Dip the chicken breast in the protein and bake at 180C for about 20 minutes. Potatoes also need to be baked with vegetable oil and sour cream, and the broccoli should be steamed. Core the apples and fill with nuts, raisins and honey, then bake in the oven for 45 minutes. The dish is served on a large plate and sprinkled with green onions on top.
For this Italian dish, take 2 eggplants, tomatoes and garlic cloves, a couple of tablespoons of olive oil and a mixture of Italian or any other herbs.
In a baking dish, greased with oil, place eggplants sliced 1 cm thick in layers, then tomatoes (0.5 cm thick). Sprinkle oil on top of the vegetables, add chopped garlic and spices. Then you need to bake the dish in the oven for 50-60 minutes, and before serving, sprinkle with cheese and grated herbs. 
For two servings of this dietary and healthy dish, take 1 onion, 250 grams of broccoli, 250 grams of shrimp, 200 grams of spaghetti, 2 cloves of garlic and 2 tbsp. olive oil.
Divide the broccoli into florets and boil for 10 minutes, then chop into even smaller florets. Peel the shrimp and bring to a boil, then set aside. In heated olive oil, saute the chopped onion until golden brown, then add the garlic, after a couple of minutes - the broccoli, as well as a little broth in which the cabbage was cooked, so that the mixture resembles a sauce.
Boil the spaghetti shortly before serving and, when ready, immediately pour the broccoli sauce over it and place the shrimp in the center of the plate. 
Salads for lunch and dinner
Snacks and salads play a special role in proper nutrition, and when creating a healthy nutrition menu for the month, you should try to include salads from a wide variety of seasonal vegetables, fruits and herbs. By the way, fruit salads are great both as a complement to lunch and as a second dinner when you want to eat, but don’t want to overeat at night.
If you didn’t know what to diversify and how to create a healthy nutrition menu, we hope that with our recipes the task has been significantly simplified. Now you can prove to your family that proper dietary nutrition can be incredibly tasty.
Learn more:
It is indeed possible to lose weight quickly without diets and grueling fasts, but to do this you need to radically reconsider your diet and switch to a more healthy diet.
The most complete and detailed description of separate nutrition according to Sheldon: history of origin, rules for combining foods and restrictions, pros and cons, expert assessment, as well as an approximate weekly diet.
How to stay in great shape for many years, how to quickly get rid of an emerging belly, how to maintain men's health after 45 years, what requirements are put forward for proper nutrition for men.
The lowest-calorie foods, of course, include all vegetables and fruits, leafy salad greens, all low-fat dairy products, dietary meats, white fish, shellfish, and crustaceans.
You can maintain and improve the health of your body by choosing the right foods for proper nutrition. Some categories of products must be included in your menu, while others, on the contrary, should be crossed out.
For those who have decided to take the path of a healthy lifestyle: rules of proper nutrition, useful tips and a list of the most important foods for women. And if you don’t know how to create a healthy diet, a sample menu for one day will help.
A cup of coffee or tea, perhaps even a sandwich or the pinnacle of perfection – scrambled eggs. More than half of the adult population expects this breakfast every morning. And some people just smoke a cigarette and run to work. But think about how harmful it is for the body to start a working day like that!
We were told from an early age that the first meal is extremely important. But over the years we forget about this common truth. And we find ourselves a lot of excuses. But in vain.
Why is breakfast so healthy?
Scientific research shows that skipping breakfast can lead to many negative health consequences. Such as decreased memory, weakened creative thinking ability, irritability and anxiety, decreased resistance to stress, slower logical thinking, decreased vision and even fainting. Lack of energy provokes fatigue and apathy. This is only from the nervous system. But the endocrine, digestive, and circulatory systems also suffer. The mechanics of the process are extremely simple. Upon waking up, the body gradually turns on all the processes that were “slowed down for the night.” Blood begins to move more actively through the vessels, the stomach prepares to receive and process food (after all, the nightly break in nutrition is about 10-12 hours), enzymes are produced, the body is preparing to replenish energy reserves, so necessary for an active and vigorous state.
At night, the level of glucose and, accordingly, insulin in the blood is quite low, as a result, glucose gradually stops entering the cells, and we feel hungry. If the meal is not complete, and so is a snack with a bun or sweet, then the insulin level increases sharply and remains in the body as fat deposits, instead of becoming a source of energy for cells. And hunger will return very quickly.
A cup of coffee starts and speeds up metabolic processes in the body, but what should you exchange if you haven’t had breakfast? But the worst thing is for the stomach and pancreas. Stomach juice begins to be produced regardless of whether you plan or not plan breakfast. And pancreatic enzymes generally have their own schedule and mood. It is especially difficult for the digestive system if you have prepared breakfast for a schoolchild or fed your spouse - the smell of food causes the release of enzymes, gastric juice, bile and gives the command to the gastrointestinal tract: “Now we will eat!” But there is still no food, then your unfortunate body will slowly eat breakfast with its own cells. Gradually, over the years, this leads to ulcers, diseases of the gallbladder and duodenum, and pancreatitis. Not to mention the fact that in order to give you the strength to work, create and generally stay on your feet, the body will not draw energy from fat deposits on the butt, but will begin to extract vitamins and minerals from its personal reserves. That is, hair, nails, teeth, blood composition and every cell in particular will be affected.
But it is important not just to eat, but to pay close attention to the quality composition of breakfast. It is necessary to maintain a balance according to the formula: 50% carbohydrates, 30% proteins and 20% fats from the daily value should be obtained with the first meal. Therefore, complex carbohydrates stand on the podium among the morning menu. They will take a long time to break down and, accordingly, supply energy longer. These are wholemeal bread and whole grain cereals, grain cookies or cereals. In second place will be low-fat dairy products, fish, meat and eggs, and vegetables and fruits round out the top three. The best morning drink is tea or fresh juice. Drink coffee closer to lunch, but put the bottle of kefir aside until the evening.
Monday
Oatmeal with “filler”
Apple
Green tea
Most likely, on the weekend you visited, allowed yourself alcohol, a piece of cake and various mayonnaise salads. Or laying on the couch with my beloved husband, beer and chips. Therefore, today is the time to tune the body to proper and rational nutrition.
Oatmeal, cooked in water, will help remove fresh fat deposits, and its enveloping properties will help the stomach recover after mom's Sunday dinner. You can add a little milk, salt, butter and sugar to taste. But ideally, top the porridge with nuts (fat and protein), pieces of fruit or raisins.
Tuesday
Two egg omelette
A piece of lean boiled meat
A piece of wholemeal bread
Vegetable salad
Orange fresh
In the morning, as a rule, there is very little time to prepare breakfast, so in order not to eat anything in a hurry, make some preparations in advance. For example, boil boiled pork (boil a piece of pork in salted water with the addition of a mixture of peppers, carrots and onions; when the pork is ready, place the meat in a bowl, while still hot, lightly coat it with crushed garlic, sprinkle with spices, cover, and wrap it well in a towel, leave reach.) As a rule, a 0.5 kg piece is enough for two or three breakfasts for the whole family.
Chop the cabbage and carrots and add salt the night before, press down lightly and put in the refrigerator. In the morning, all that remains is to add the tomato-cucumber and season with vegetable oil. Many people also add an apple to this salad - experiment for your health!
Wednesday
Low-fat cottage cheese pancakes with sour cream
Fruits
Tea with honey
In general, cheesecakes themselves are the embodiment of a proper breakfast - both tasty and healthy. But you can make cheesecakes not only sweet. Try adding finely chopped herbs to salted cottage cheese and grating cheese on top - it will be difficult to drive your family away from the table to work or school.
Thursday
Buckwheat in any version
Yogurt
Banana
Tea or juice
It has long been proven that buckwheat is a storehouse of vitamins and microelements. And after oatmeal, it is the best morning porridge. It can be prepared with milk and slightly sweetened with honey, it can be used as a side dish for scrambled eggs or a fish and meat dish, or try making grechaniki! Add some mashed potatoes, an egg, salt to the boiled buckwheat and mix this mass. And then form small cutlets, roll in flour and place in a hot frying pan.
And bananas have their own secret, it is high in calories and, therefore, will give the body a lot of energy, but if you know that you will need energy and high performance in 3-4 hours, and you will not be able to refresh yourself, eat a greenish banana in the morning. It will take longer to digest, so you will receive energy later. In addition, bananas supply the body with serotonin, which helps you relax and lifts your mood.
Friday
Hot toast with cheese
Boiled egg
Vegetable salad
Fruit fresh
The variations on the theme of vegetable salads are endless. One of the simplest and most useful in the morning is considered to be a beetroot salad, which not only replenishes the body with vitamins, but also improves peristalsis and starts metabolic processes. No wonder this salad is an integral part of diets and school canteens. Grate the boiled beets, add some prunes and walnuts, add salt and mix with vegetable oil or low-fat sour cream.
Saturday
Homemade scrambled eggs
Pumpkin poached with honey
Yogurt
Green tea
The big advantage of scrambled eggs is that they easily tolerate being mixed with a wide variety of foods. Add pieces of bacon, chopped tomatoes and bell peppers, slices of cheese to the pan and sprinkle with parsley - tasty and aesthetically pleasing. A piece of white bread will be a pleasant accompaniment to such a breakfast.
The health benefits of pumpkin have been talked about, so include it in your diet at least as a dessert. Place pumpkin pieces, chopped apple, a little lemon zest, a spoonful of honey in a small saucepan and add 0.5 cups of water. After 15 minutes of stewing, an excellent and healthy treat awaits you.
Sunday
On this day, most of us stay at home, do the cleaning, help the children do their homework, then go for a walk, visit, or look for various adventures. This also requires a lot of energy. And Sunday family breakfasts should be different from weekday ones. They take place in a calmer atmosphere, in contrast to the daily pre-work gallop.
Cottage cheese casserole with fruit and sour cream
A piece of boiled meat and hard cheeses
Vegetable mix
Tea
There is nothing easier than a casserole. Mash 0.5 kg of cottage cheese with a fork, add 3-4 tbsp. spoons of sour cream, 1-2 eggs, 0.5 cups of semolina, any diced fruit, salt-sugar-vanillin to taste. Mix everything thoroughly and place in the oven for 15-20 minutes. Bon appetit!
Before you start preparing the dish you like, you should pay attention to two simple but effective rules that will save your time.
- Plan your menu in advance. Nothing helps save precious time in modern society more than the ability to plan. By thinking through your breakfast meal plan in advance (preferably a week in advance), you can make your meals varied, which means more healthy and tasty.
- Prepare your kitchen for battle in advance. The preparation time for many dishes in the morning can be reduced if you prepare for this process in the evening. For example, put plates, cups, forks on the table, pour tea into a teapot or coffee into a coffee machine. These simple steps will allow you to save some time that you miss so much in the morning.
To get more done in the morning or to get a few extra minutes of sleep, take a little over half an hour in the evening to prepare nutrition bars. Moreover, such a tasty and healthy dish can be stored in the refrigerator for several days and even taken with you as a meal.
Mymarycakes.ru
Ingredients
- 1 cup oatmeal;
- ½ cup oatmeal;
- 1 handful of dried fruits;
- 2-3 cloves of grated dark chocolate;
- ⅓ glass of milk;
- 1 tablespoon honey;
- 1 tablespoon olive oil;
- salt and cinnamon to taste.
Preparation
Mix all dry and liquid ingredients separately. Combine both mixtures and mix well until thick and homogeneous. Spread the dough in a layer of 5-7 millimeters on a baking sheet lined with baking paper. Place in an oven preheated to 180 degrees for 20 minutes. Cut the hot dough into bars, turn them over and leave them in the oven for another 5-7 minutes.
To diversify your breakfast, the dried fruits in the bars can be replaced or supplemented with nuts, pumpkin seeds, berries, chopped banana or other fruits.
Recipeshubs.com A serving of natural yogurt without additives and pieces of your favorite fruit is an excellent cold breakfast that will not only save your time, but will also be very healthy. In winter, when it is difficult to buy good fresh fruits, dried fruits (dried apricots, raisins, prunes, etc.) can be an excellent substitute.
If you're used to starting your morning with nutritious scrambled eggs, try replacing them with a delicious frittata. Having prepared an Italian omelet in the evening with any ingredients to your taste, in the morning all you have to do is warm up your breakfast.
Recipeshubs.com Ingredients
- 4 eggs;
- 300 g chanterelles;
- 1 onion;
- 1 tablespoon grated parmesan;
- salt, pepper and herbs to taste.
Preparation
Fry finely chopped mushrooms and onions in olive oil, add salt and pepper to taste. Beat the eggs with two tablespoons of grated Parmesan and pour the mixture over the mushrooms. Bake in an oven preheated to 180 degrees for 10 minutes. Sprinkle the finished frittata with herbs and cheese and cut into portions.
If you cook oatmeal in the evening, it will become tender and aromatic, having absorbed yogurt (or milk) with your favorite spices. Moreover, this dietary dish looks like a delicious dessert.
foodnetwork.com Ingredients
- 100 g oatmeal;
- 200 ml natural yogurt;
- berries to taste;
- vanilla, cinnamon or cardamom to taste.
Preparation
Mix cereal, favorite spices and yogurt. Leave in the refrigerator overnight. In the morning, simply add berries, coconut, nuts or dried fruit.
To the delight of those with a sweet tooth who care about their figure and health, we offer a delicious and nutritious dessert without flour.
goudamonster.com Ingredients
- 2 cups of nuts (preferably hazelnuts or almonds);
- 350 g sugar;
- ½ teaspoon salt;
- 4 squirrels;
- vanilla to taste.
Preparation
Grind the nuts with sugar in a blender until fine crumbs. Whisk the egg whites and salt, then gradually add the nut mixture and vanilla, continuing to beat. Spoon the mixture onto a baking tray lined with baking paper. Bake in an oven preheated to 160 degrees until golden brown (about 30 minutes).
Multivarenie.ru Do you prefer to start your day with porridge, but don’t have time to prepare it? Then take advantage of modern technology. In the evening, pour wheat, corn, rice or other porridge into the multicooker, add milk and water (the ratio of porridge to liquid is 1:3), add salt, sugar and seasonings to taste - that’s all, the multicooker will do the rest. In the morning, a hot and healthy breakfast will await you.
howcooktasty.ru If you have not yet purchased such a miracle of technology as a multicooker, then you still have many other options for preparing porridge. For example, pour kefir into buckwheat in a ratio of 1:3 (cold version) or boiling water in a thermos (warm version) and leave overnight. In the morning, your breakfast, filling you with B vitamins and microelements, is ready.
8. Berry parfait
Sometimes in the morning you want to please your soulmate (maybe yourself) with something special and beautiful, but at the same time simple and useful. This recipe is just for such cases.
Pinme.ru Ingredients
- 150 ml vanilla yogurt;
- 150 g corn flakes;
- 150 g berries.
Preparation
Layer berries, yogurt and cereal into a tall glass, maintaining equal proportions. Just a few minutes and your delicious, bright and slightly romantic breakfast is ready.
The good thing about this cheesecake recipe in the oven is that there are several options for serving it in the morning. They can be prepared in advance and served cold for breakfast, or heated in the microwave. You can also knead the dough in the evening, put it in molds or on a baking sheet, and in the morning just put the cheesecakes in the oven. While you are getting ready, a fragrant and airy breakfast will be ready.
Multivarenie.ru Ingredients
- 300 g low-fat cottage cheese;
- 2 eggs;
- 50 g flour or semolina;
- 5–6 apricots;
- sugar and vanilla to taste.
Preparation
Mash the cottage cheese, add eggs, sugar and mash. Add flour or semolina in small portions, stirring with a spoon each time. Divide the apricots into four parts. Place parchment paper on a baking sheet and lightly grease with oil. Spoon half of the mixture. Place a slice of apricots on each cheesecake, and the remaining mixture on top. Place in an oven preheated to 180 degrees for 20 minutes.
Recipeshubs.com In the evening, prepare a set for - a banana, an apple, half a teaspoon of honey, a pinch of cinnamon, a glass of milk (yogurt or kefir) and put it in the refrigerator. In the morning, all you have to do is mix all the ingredients.
Goodhabit.ru Grind seeds, nuts, dates in a blender with natural yogurt. You can top it with any other ingredients you like, such as raspberries, blueberries or coconut flakes. Put the finished dish in the refrigerator, and in the morning enjoy a beautiful and nutritious breakfast.
Bestfriendsforfrosting.com Thanks to salmon toast in the morning, you will receive a storehouse of useful elements - protein, omega-3, fatty acids and iron. This breakfast is definitely worth including in your diet due to its high sodium content.
Everything is elementary simple: take whole grain bread or crispbread, put a slice of salmon on top, and then, if desired, cucumber, tomato, onion or herbs. Such a healthy and nutritious breakfast will calmly wait for you in the refrigerator until the morning. The main thing is not to forget to cover it on top with cling film.
Yeast-free bread or crispbread and homemade pate. Start your morning with a breakfast rich in iron, calcium and phosphorus.
Forum.prokuhnyu.ru Ingredients
- 400 g chicken or beef liver;
- 1 onion;
- 1 carrot;
- 1 tablespoon butter;
- 1 teaspoon salt;
- spices to taste.
Preparation
Cut the liver into pieces, add salt and spices to taste. Simmer, covered, until tender (approximately 15–20 minutes). Grate the carrots, chop the onion and fry over moderate heat. The cooled ingredients need to be ground in portions in a blender bowl, together or separately. Mix everything again and put it in a container.
The benefit of baked apples is that during their preparation, a maximum of nutrients, minerals and vitamins are preserved. First of all, it is potassium and iron.
Cookingmatters.org Ingredients
- 1 apple;
- 1 teaspoon honey;
- a pinch of cinnamon.
Preparation
Remove the core of the apple, fill the cavity with honey and sprinkle cinnamon on top. Bake in an oven preheated to 180 degrees for 15–20 minutes. If you wish, you can add raisins, walnuts or fill the apples with cottage cheese and fruit.
Goodhabit.ru Simply cut a banana into two halves and top with natural yoghurt, coconut, muesli and a little honey. This is a very simple but tasty and healthy breakfast.
This low-carb dish is rich in vitamins A and C, making it an excellent source of keratin, lutein and zeaxanthin. Polenta is often served cold, which means it can be prepared the night before.
fooditlove.com Ingredients
- 300 g polenta;
- 100 g butter;
- 300 g cane sugar;
- 100 g white sugar;
- 1 vanilla pod;
- 4 eggs;
- 2 tablespoons cream Anglaise;
- 2 oranges;
- 10 g ginger.
Preparation
Mix polenta, cane sugar, eggs, butter and half a vanilla bean until smooth. Fill the buttered pan ⅔ full with dough and bake for an hour.
Melt white sugar in a frying pan along with the remaining vanilla. Add peeled and sliced oranges to the melted caramel and remove the pan from the heat. Sprinkle with grated ginger for a spicy kick.
Place caramelized oranges and ginger on the cooled cake and decorate with Anglaise cream.
huffingtonpost.com Finally, the simplest, but no less healthy dish. Boil a few and leave in the refrigerator. In the morning, you will have a breakfast with an excellent source of protein.
Using the proposed 17 dishes, you can combine and create many breakfast options yourself. Just replace or supplement some ingredients with others according to your taste or mood.
Agree, now you have no excuses left to skip an important morning meal. Having prepared any of the proposed breakfast options in the evening, all you have to do is brew a good cup of tea or brew tea in the morning.
Do you want to receive menu options for every day and learn how to create a menu yourself? By subscribing to the newsletter, you will not only receive ready-made menus and recipes, but you will be able to cook faster, easier and more economically! Gifts, recipes, electronic magazines - in the very first letters! Subscribe:
Special children's menus for the week
 |
|
| + holiday recipes |
How to create a menu for the week yourself
To obtain for free a training book on menu planning, an electronic magazine “Menu of the Week”, forms for creating menus, templates for magnetic cards, a table for freezing ready-made meals, as well as recipes, tips for rational organization of home meals, menu options, etc. Just subscribe to our newsletter.
From personal experience in creating menus:
One of the most important and necessary habits that has greatly simplified and made my life easier is creating a menu for the week. I wrote more about why you need to create a menu and what it gives. And today I want to tell and show exactly how I do it.
I’ll immediately show you a few examples of what my weekly menu looks like (the cards are on the refrigerator door):
Example No. 1
Example No. 2
I didn’t make it in this form right away. Developing a menu plan that was convenient for me took almost a year. But now the process has been brought to almost automaticity and does not cause any difficulties.
Stage one, preparatory.
To begin with, I took a piece of paper and a pen and wrote down all the dishes that I can cook in categories: soups, main dishes, salads and desserts. To my surprise, in reality this list turned out to be much shorter than I had imagined (which later became a great incentive for learning new recipes).
Stage two - the scheme of the week. Using a simple table of seven columns corresponding to the days of the week, I began to compile a menu for the week in paper and then electronic versions. Without fail, I prepare breakfast every day, and on the other days I alternate: on even days I prepare soup and dessert for two days, and on odd days I prepare a second course (also for two days) and a salad. This simple alternation saves a lot of time and effort. And in the refrigerator there is always (!) ready-made food, which is very helpful in situations when “guests are on the doorstep” or “I’m too lazy to cook something today.”
Roughly my menu for the week looked like this:
Note: “New” is what is being prepared on this particular day. “In the refrigerator” are ready-made dishes that were prepared in advance for several servings.
Monday
Breakfast – Scrambled eggs with tomatoes (new)
Lunch – Burrito (in the refrigerator)
Afternoon snack – Grapes
Dinner – Gazpacho (new) + Blueberry pie (new)
Tuesday
Breakfast – Rice porridge (new)
Lunch – Gazpacho (in the refrigerator)
Afternoon snack – Berry pie with blueberries (in the refrigerator)
Dinner – Zucchini and potato pancakes (new) + Fresh cabbage salad with garlic dressing (new)
Wednesday
Breakfast – Semolina porridge (new)
Lunch – Zucchini and potato pancakes (in the refrigerator)
Afternoon snack – Jam pie (new)
Dinner – Eggplant cream soup with baked tomatoes (new)
Thursday
Breakfast – Oatmeal (new)
Lunch – Eggplant cream soup with baked tomatoes (in the refrigerator)
Afternoon snack – Jam pie (in the refrigerator)
Dinner – Crab sticks (new) + Pepper rings stuffed with cottage cheese and herbs (new)
Friday
Breakfast – Corn porridge with water (new)
Lunch – Crab sticks (in the refrigerator) + Pepper rings stuffed with cottage cheese and herbs (in the refrigerator)
Afternoon snack – Apple strudel (new)
Dinner – Cauliflower soup (new)
Saturday
Breakfast – Buckwheat porridge (new)
Lunch – Cauliflower soup (in the refrigerator)
Afternoon snack – Apple strudel (in the refrigerator)
Dinner – Pork with orange glaze (new) + Chinese salad with Chinese cabbage and chicken (new)
Preparing for future use – Frozen eggplants
Sunday
Breakfast – Egg in bread (new)
Lunch – Champignon puree soup (new)
Afternoon snack – Lemon cake (new)
Dinner – Pork with orange glaze (in the refrigerator) + Chinese salad with Chinese cabbage and chicken (in the refrigerator)
However, there were several disadvantages to this scheme. For example, separately from the menu, it was necessary to make a list of products for the week - look for each recipe from those that were planned for the week, and write down the necessary ingredients. In addition, I am a visual person, so for me remembering dishes only by their names is not very easy. So after a few months I moved on to the next stage:
I wrote down all the recipes that I know how to cook in electronic form and provided them with a photograph (in finished form). Then, in the Word program, I drew the A4 sheet into 5x9 rectangles (corresponding to the size of a regular business card). In each rectangle I wrote the name of the dish, the ingredients it consists of, and added a photo. In total, I got 12 cards on one sheet. Separately, I made small rectangles with the names of the days of the week.
A4 sheet with cards
Next, I checked the telephone directory and found out where in our city there is a service for printing on magnetic sheets. It turned out that in the nearest computer center. There they printed all these cards for me on an inkjet printer. For each sheet I paid an amount equal to approximately $2. I cut the sheet into cards with regular scissors.
Since the cards correspond to the size of a business card, I store them in a regular business card holder, sorted into categories: soups, main courses, salads and desserts.
Example No. 3
Example No. 4
The advantages of such a system:
Firstly, compiling a menu for a week takes minimal time; you don’t need to write or draw anything.
Secondly, each card has a list of ingredients. Therefore, I don’t make a separate grocery list for the week. When going to the store, I simply take the cards with me, put them in my wallet and, checking them, buy everything I need.
Thirdly, the cards hang on the refrigerator while cooking. I can see at any time exactly what ingredients and in what quantities I need.
And finally, it's fast and convenient. I'm very pleased.
To receive free templates for magnetic cards, a training book on menu planning, an electronic magazine “Menu of the Week”, forms for creating menus, a table for freezing ready-made meals, as well as recipes, tips on rational organization of home nutrition, menu options, etc. Just subscribe to our newsletter.
 |
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 housekeeping. It provides a lot of benefits, including saving time, money, and the opportunity to change your diet towards a healthy diet.
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. It’s easy to create a menu for your family using special programs that 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 – buckwheat porridge.
- Lunch – chicken soup with noodles.
- Afternoon snack – salad of dried apricots and carrots.
- Dinner – vegetable salad, chicken liver stewed in sour cream, noodles.
- Breakfast – scrambled eggs with sausages.
- Lunch – beet salad, noodle soup.
- Afternoon snack – fruit salad or whole fruits.
- Dinner – vegetable salad, pilaf.
- Breakfast – semolina porridge with raisins.
- Lunch – goulash.
- Afternoon snack – ratatouille with rice.
- Dinner – radish and herb salad, potato zrazy stuffed with mushrooms.
- Breakfast – cottage cheese casserole.
- Lunch – pea soup.
- Afternoon snack – potato flatbread.
- Dinner – stewed fish in sour cream, stewed vegetables.
- Breakfast – berry dumplings with sour cream.
- Lunch – salad with mushrooms and chicken, mashed potatoes.
- Afternoon snack – yogurt.
- Dinner – boiled rice, shrimp, green salad.
- Breakfast - omelet.
- Lunch – pea soup with croutons and smoked meats.
- Afternoon snack – apple pancakes.
- Dinner – stewed 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 cold water. 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 over low heat for 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, head 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 with croutons.
Loading...