Menu for a week for a family of 3 people. How to create a weekly menu for a family of four

How often, having come home from work, have you stood in confusion in front of the open refrigerator, frantically wondering what to cook for dinner? Personally, I do it almost every day. This became especially noticeable after the birth of a child. How many times, having run to the shops with a screaming son under my arm and heavy bags in both hands, I discovered at home that I had forgotten to buy some important ingredient for the dish I had planned, and everything started all over again.

And, in addition to cooking, there is also cleaning, washing, ironing, and activities with the child. Over time, work was added to all the household chores. An excellent solution for me in this situation was a kitchen time management system, which includes creating a home menu for the week.

If you plan in advance the dishes that you will prepare during the week, make a list of necessary products, calculate the financial costs accordingly, and go to the store with this list, you will significantly save both time and money.

When drawing up a weekly menu, you should take into account the wishes and needs of all family members. It is necessary that the food be nutritious, varied, and most importantly, tasty. And, at the same time, it should not take up the lion’s share of the cooking time.

I offer you a home menu for a week for a family of 3 people (two parents and a teenager or three adults) and a list of necessary products.

If the child is still small, then you can use the selection. If there is a vegetarian in the family, or you adhere to a healthy lifestyle, then pay attention to the articles and.

Monday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Tuesday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Wednesday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Thursday

Breakfast.
Dinner.
Afternoon snack.
Dinner. + +

Friday

Breakfast.
Dinner.
Afternoon snack.
Dinner. +

Saturday

Breakfast.
Dinner.
Afternoon snack.
Dinner. +

Sunday

Breakfast.
Dinner.
Afternoon snack.
Dinner. +

List of necessary products for the home menu for the week

Meat, fish, eggs

Beef ─ 600 g
Smoked turkey ─ 300 g
Chicken thigh ─ 600 g
Fish fillet ─ 400 g
Minced fish ─ 700 g
Salted herring ─ 240 g
Bacon ─ 50 g
Eggs ─ 25 pcs.
Sausages ─ 4-5 pcs.
Salami ─ 250 g
Broth (meat or chicken) ─ approximately 2 l

Dairy

Milk ─ 1.2 l
Butter ─ 300 g
Cottage cheese ─ 600 g
Sour cream ─ approximately 1 kg
Hard cheese ─ 160 g
Processed cheese ─ 1 pc. (100 g)
Yogurt ─ 75 ml
Kefir ─ 200 g

Cereals, pasta

Pasta ─ 450 g
Pearl barley ─ 45 g (1/4 cup)
Barley groats ─ 200 g
Semolina ─ 50 g (2 tbsp. spoons)
Rice ─ 500 g
Oat flakes ─ 200 g

Vegetables, fruits, mushrooms, greens

Zucchini ─ 3 pcs.
Pumpkin ─ 230 g
Zucchini ─ 230 g
Fresh cucumber ─ 3 pcs.
Eggplant ─ 2 pcs.
Radishes ─ 10 pcs.
Tomato ─ 2 kg.
Cherry tomatoes ─ 1 cup
Sweet pepper ─ 1 pc. (100-150 g)
Potatoes ─ 2.5 kg
Carrots ─ 7 medium carrots (about 700 g)
Beetroot ─ 500 g
White cabbage ─ approximately 1.5 kg
Onion ─ 700 g
Green onions ─ 1 large bunch
Basil ─ 1 bunch
Lettuce ─ 600 g
Arugula ─ 1 large bunch
Cilantro ─ 2 small bunches (or 1 large)
Parsley ─ 3 bunches
Dill ─ 3 bunches
Garlic ─ 3 heads
Apples ─ 7 pcs.
Orange ─ 3 pcs.
Pear ─ 500 g
Lemon ─ 3 pcs.
Frozen honey mushrooms ─ 450 g

Nuts, dried fruits

Walnuts ─ 120 g
Pine nuts ─ 1-2 tbsp. spoons
Raisins ─ 150 g

Canned food and other products

Pickled cucumber ─ 4 pcs.
Canned corn ─ 1 can
Olives ─ 50 g
Capers ─ 1 tbsp. spoon
Tomato paste ─ 2 tbsp. spoons
Tomato juice ─ 300 g
Sugar ─ approximately 650 g
Brown sugar ─ 160 g
Powdered sugar ─ 220 g
Potato starch ─ 3 teaspoons
Corn starch (or powdered pudding mixture) ─ 20 g
Vegetable oil ─ 500 g
Chicken fat ─ 100 g
Flour ─ 600 g
Puff pastry (yeast-free) ─ 250 g
Bread ─ 3 small slices
Honey ─ 40 ml
Yeast ─ 7 g
Soda ─ 0.5 teaspoon
Baking powder ─ 3.5 teaspoons
Dry white wine ─ 70 g
Rum flavoring ─ 2 drops

Condiments, spices

Oregano ─ to taste
Coriander ─ 0.5 teaspoon
Turmeric ─ 0.5 tsp
Vanillin ─ to taste
Vanilla sugar ─ 5 teaspoons
Nutmeg ─ 1/3 teaspoon
Cardamom ─ ¼ teaspoon
Cinnamon ─ 2 teaspoons
Sesame ─ 1 tbsp. spoon
Cumin ─ to taste
Allspice ─ to taste
Marjoram ─ 1 teaspoon
Red hot pepper ─ to taste
Bay leaf ─ 8 pcs.
Ground black pepper ─ to taste
Salt ─ to taste
Table vinegar ─ 60 g
Wine vinegar ─ 1 tbsp. spoon

Thus, you can independently create a home menu for the week, taking into account the taste preferences of your family.

Might you like these recipes?

A planned menu will save time and reduce financial costs. When creating a menu, it is necessary to take into account that the tastes of household members may be different, so at the initial stage you will have to use your imagination.

What is the need for a weekly menu?

Preparing a menu for the week and then strictly following it is a labor-intensive task. But if all the products for the weekly menu are purchased at once, then the housewife will have no choice but to follow the plan. Be sure to cook for your household.

The main advantage of a forward-looking menu is that preliminary preparations can be made the day before. Knowing the benefits of rational planning, you can decide to create a weekly menu for your family and a grocery list:

Saving money for the family budget. The financial benefit is undeniable, and the family will feel it soon. Firstly, only the necessary products will be purchased and in the right quantities, so spoilage and rotting of stale ingredients is reduced to zero. Secondly, the complete absence of chaotic shopping, when in a hurry everything is snatched from the shelves.
Time saving lies in the fact that if it is necessary to prepare a planned dish, the housewife does not rush frantically around the kitchen and does not look for food in the refrigerator for the next meal. Everything you need has already been prepared and is waiting for its turn.
The opportunity to radically change your diet towards a healthy diet. Eating in the format of an established regime regulates the functioning of the stomach and intestines, as a result, metabolism and metabolic processes improve. If, when drawing up a menu for a week for a family with economy recipes for 2 people and more, the principles of a balanced diet are taken into account, then the body will respond to this in a good state.

How to make a menu correctly

1. Before you start drawing up a weekly menu, you need to keep in mind that you need to focus, first of all, on the parameters of the products in the intended diet in the presented sequence:

Completeness – giving energy and strength for the full functioning of the body.
Balance – content of nutrients: minerals, trace elements, vitamins.
Variety and taste - dishes should satisfy gastronomic needs, and not be used only as a means to fill the stomach.

2. The next step is to find out the taste preferences of family members. Based on this, you can take on a weekly menu for a family with economy recipes for 5 people, if the family is large. This is a necessary condition and plays an important role not only in organizing meals in the family, but is also a decisive psychological factor. will be useful for adults and children.

Family members, during a massive transition to a new diet, will do this with great pleasure, knowing that their tastes and preferences are also taken into account. Menu creation is the most labor-intensive process. The procedure will become a habit and will fall into place. In the future, coming up with a menu for a week for a family with economy recipes for a month will not be difficult.

3. Necessary requirement: the menu compiled for one week should not be repeated exactly the next. Introducing new items into the diet and showing imagination will quickly accustom your household to the innovation.

Rules for saving when creating a weekly menu for a family with economy recipes for the month.

To develop an economical menu, you should start a separate notebook and go with it to monitor the cost of products in stores. Comparison will help you make a choice in favor of inexpensive products. Discounts and promotions are welcome. Don’t frighten yourself with the thought that everything cheap is bad. You must immediately allocate an amount from your salary for food. It will become known more precisely after the first week of eating according to the menu.

Any housewife can create miracles of savings in creating a menu for a week for a family with recipes for economy and stomach patients without harm to everyone: cook the broth on the bone, and use the meat to prepare the second course. A large bone, boiled in plenty of water, will become the basis for soups for several days.

This will significantly save cooking time. Chicken broth is good for soups with homemade noodles, and chicken meat is suitable for salads or hodgepodge with vegetables.

Buying groceries.

A trip to the store should be purposeful. Nothing should distract you from your goal and unnecessary purchases. There is no need to go beyond what was planned, otherwise it will be a deviation from the menu.

Mandatory requirements:

We exclude fast food, soda, chewing gum, chips, hamburgers and other junk foods from our products.

More vegetables. From them you can prepare a lot of different dishes and not only salads: hot side dishes, borscht, vegetable soups, first and second courses. A variety of vegetables on the menu, combined with vitamins and other nutritional elements, is something that is vital for any person.

And other fruits, fruit drinks, drinks prepared at home - this is something that will adequately replace store-bought drinks. Even natural juices in packages should be treated with caution, since they add a lot of dyes and flavors that are not always beneficial to the body. You can make very tasty and healthy homemade drinks from frozen berries and dried fruits.

Cereals are mandatory products on the menu. Cereals can be used as side dishes for meat dishes and casseroles. The benefits of grains are simply invaluable for the body, and besides, they are delicious food.

Meat products should not be excluded from the menu if your family is not vegetarian. This expense item will be the most significant, but it is quite possible to allocate the amount for good meat a couple of times a week. Cheaper meat: chicken, offal, liver, if properly prepared, will appeal to all household members.

Economy menu option for a family for a week

Based on the fact that traditionally the daily diet consists of 3 meals, we will focus on this standard, although variations are allowed.

A very good option if every morning starts with

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

Detailed menu

Monday

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

Recipes for Monday

Omelette with tomatoes

Ingredients:

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

Preparation:

Make cross cuts on the tomatoes, pour boiling water over them, and then immediately remove the skin. Cut into medium pieces.
Cut a quarter of the onion into thin strips.
Finely chop the washed greens.
Pass the cheese through a coarse grater.
Beat the eggs until a thick foam forms. Add cheese, milk, flour to them. Mix thoroughly and add salt.
Heat a small piece of oil in a frying pan and fry the onion for literally 3-5 minutes. Then add the tomatoes, turn the heat down and simmer until all the liquid has gone.
Add greens.
Pour in the mixture, cover with a lid and cook at minimum temperature for 5-7 minutes.

Buckwheat porridge 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.

Preparation:

Peel the onion and cut into half rings.
Wash the carrots, peel them and grate them on a coarse grater.
Cut the meat into medium pieces.
Pour oil into a thick-bottomed pan, heat well and fry the onion until golden. Add pork pieces and continue frying.
Add carrots, after 2-3 minutes pour in 1 liter of water. Add seasonings, salt and simmer over low heat.
Separately, melt the butter in a frying pan and fry the buckwheat in it.
Add cereal 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 20 minutes.
Mix the finished dish.

Ingredients:

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

Preparation:

Peel the carrots and grate on a coarse grater.
Peel the garlic cloves. Crush lightly with the blade of a knife, but do not cut.
Wash the head of cabbage and cut into 4 parts. Finely chop.
Rub well with your hands so that the cabbage releases its juice.
Take a three-liter jar, lay out the cabbage and carrots in layers, pressing down each time.
Boil water, add pepper and required amount of salt, stir. Make a hole in the cabbage and carefully pour the prepared liquid into it. Add garlic.
Once opened, marinate at room temperature for two days.

By the way, having prepared this recipe once with a small list of ingredients, a family of 2 people will eat delicious cabbage for a whole week. She can decorate even the most modest menu.

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.

Preparation:

Grind the meat together with the onion through a meat grinder.
Finely chop the boiled carrots and green onions and add them to the minced meat along with sour cream and egg yolk.
Add a couple of pinches of ground pepper and salt. Place the finished minced meat in the refrigerator for 30 minutes.
Make round cutlets from the mixture.
Pour some water into the pan, add spices and salt. As soon as the liquid boils, reduce the heat, add the cutlets and cover with a lid. The dish takes about 30 minutes to prepare.

Tuesday

Breakfast – pancakes with cottage cheese, tea/coffee.
Lunch – bean soup, steamed cutlets, vegetable salad.
Dinner – baked potatoes with fish.

Recipes for Tuesday

Ingredients:

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

Cooking:

Pancakes should be cooked with milk.
Beat the cream and sugar until smooth.
Combine cottage cheese with whipped cream.
Divide each pancake in half. Place 1 spoon of cream on half and wrap in a tube.

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.

Preparation:

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

Ingredients:

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

Preparation:

Wash all vegetables well.
Tear the leaves coarsely, grate the cucumbers on a coarse grater, and finely chop the onion.
Combine everything, season with oil, salt and serve.

Ingredients:

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

Preparation:

Wash the fish fillet and cut into portions.
Wash the potatoes, remove the skins, cut into circles.
Finely chop the onion and grate the carrots.
Cover a baking sheet with foil, grease with oil, place potatoes, carrots, onions, fish one by one and sprinkle with spices.
Wrap the dish tightly in foil, place in the oven and bake for 30 minutes at 200 degrees.

Wednesday

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

Recipes for Wednesday

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.

Preparation:

Wash the meat, immerse it in a saucepan with water, put it on high heat, bring to a boil and skim off the foam. Reduce heat to low and simmer for 40 minutes.
Peel the potatoes, wash them and cut them into medium pieces.
Place bay leaf into the prepared broth.
Peel all vegetables. Chop the onion and pass the carrots through a coarse grater. Fry in oil until golden brown.
Remove the meat.
Add onions, carrots and potatoes to the broth. Cook until done.
Add the noodles, stir gently and set the pan aside after 2 minutes.
Add finely chopped greens.

Eggs stuffed with pate

Ingredients:

eggs (boiled) – 4 pcs.;
chicken pate – 80 g;
mayonnaise – 2 tbsp. l.;
ground pepper - on the tip of a knife;
salt - to taste.

Preparation:

Cut the shelled eggs in half. Carefully remove the yolk.
Mix mayonnaise, pate and yolks in one container. Add salt and pepper. Grind with a fork, turning the products into a homogeneous mass.
Place the finished filling into a pastry syringe and fill the egg white halves with it.

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.

Preparation:

Wash, peel and boil the potatoes. Drain the water, add milk, add salt and mash.
Let the puree cool, add beaten eggs, stir.
Cut the onion into thin rings and lightly fry.
Add mushrooms cut in half to it. Stir, add salt and pepper. Fry for 2 minutes, add chopped herbs and immediately set aside.
Grease a baking tray with oil. Place potatoes and mushrooms in layers, brush with sour cream and place in the oven.
Bake for 20-25 minutes at 180 degrees until golden brown.

Thursday

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

Recipes for Thursday

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 is at your discretion.

Preparation:

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

Ingredients:

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

Preparation:

Peel the eggplant, rinse, cut into circles, sprinkle generously with salt, set aside for 30 minutes.
Peel the zucchini and cut into the same circles. And the pepper - in squares.
Finely chop the onion.
Boil the tomatoes for 5 minutes, remove them from the water, remove the skins and puree them.
Squeeze the eggplants well and drain in a colander.
Combine all vegetables. Take a saucepan with a thick bottom, pour in oil, heat it well and put the food there. Fry, turn down the heat and simmer until soft.
At the end, season with prepared tomato paste and finely chopped garlic.

Baked fish

Ingredients:

fish (any) – 1 carcass;
onion – 1 pc.;
basil – 1 pinch;
lemon – 0.5 pcs.;
vegetable oil – 2 tbsp. l.;
dill – 2-3 branches;
salt – 2 pinches.

Preparation:

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

Friday

Breakfast - oatmeal with walnuts, coffee with milk.
Lunch – fish soup, pilaf with veal, tea.
Dinner – bean puree, steamed cutlets.

Recipes for Friday

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 is at your discretion.

Preparation:

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

Ingredients:

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.

Preparation:

Cut the peeled onions and carrots into large cubes.
Heat the oil in a thick-bottomed saucepan, add the vegetables and fry until golden. Then add the pre-chopped meat and continue frying.
Salt, add your favorite spices and mix.
Pour water so that it covers the meat, cover with a lid and cook over low heat for 40 minutes.
Rinse the basmati rice, place it on top, add hot water, cover and cook for 10 minutes. This time is enough for the cereal to absorb all the liquid.
Place the garlic cloves in the middle, pressing them in lightly. Continue cooking for another 10 minutes.
Finally, stir gently with a spatula.

Saturday

Breakfast - yogurt, oatmeal with dried fruits, tea.
Lunch – soup with meatballs, sauerkraut with butter and onions, steamed cutlets.
Dinner – omelet with cheese and mushrooms.

Recipes for Saturday

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.

Preparation:

Melt the butter.
Grate the peeled onion. Add to the minced meat along with melted butter, ground black pepper, salt and a little water (for juiciness). Mix the mass well.
Wet your hands in cold water, place a teaspoon on your palm and form a ball. All meatballs should be the same size.
Pour water into the pan and boil. Add bay leaf, pepper and salt.
Place the meat balls into boiling water and boil again. Remove foam. Cook for about 10 minutes. Then remove the meatballs.
Peel the potatoes, wash them, cut them into large cubes, add them to the broth and bring to a boil.
Chop the onion and grate the carrots. Place in a heated frying pan with oil and fry until golden. Add to soup.
Return the meatballs to the soup with the vegetables.
Add washed and chopped greens at the end. Bring the soup to a boil and turn off.

Omelette with cheese and mushrooms

Ingredients:

eggs – 4 pcs.;
mushrooms – 80 g;
onion (small) – 1 pc.;
hard cheese – 50 g;
milk – 30 ml;
salt is at your discretion.

Preparation:

Cut the mushrooms into 4 parts.
Heat a frying pan and fry without oil.
Wait until all the juice has evaporated. Add vegetable oil and finely chopped onion. Fry until golden brown.
Beat eggs with milk well, add a little salt.
Pour into the pan, sprinkle with grated cheese on top.
Set aside, cover and let steam for 2-3 minutes.

Sunday

Breakfast – buckwheat with milk, tea.
Lunch – chicken broth with chopped herbs, salad with cucumber and tomatoes.
Dinner – pilaf with chicken.

Recipes for Sunday

Ingredients:

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

Preparation:

Wash and peel all vegetables.
Cut the tomatoes into slices, cucumbers into circles, and peppers and onions into large strips. Grind the garlic in a garlic press.
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 people, it’s much easier to skimp for a week at once and create a detailed menu.

Bread – 1.5 units.
Milk – 450 ml.
Vegetable oil – 1.5 l.
Butter – 110 g.
Cheese – 120 g.
Eggs – 15 pcs.
Potatoes – 2.5 kg.
Onion – 2.5 kg.
Green onions - 10 feathers.
Tomatoes – 1.5 kg.
Carrots – 1 kg.
Cabbage – 1 head.
Bell pepper – 3 pcs.
Zucchini – 2 pcs.
Eggplant – 1 pc.
Beets – 1 pc.
Cucumbers – 4 pcs.
Lettuce leaves – 7-10 pcs.
Lemon – 0.5 pcs.
Mushrooms – 450 g.
Garlic – 2 heads.
Tomato dressing – 0.5 pack.
Red beans (boiled) – 300 g.
Canned beans – 100 g.
Basmati rice – 240 g.
Sausage – 200 g.
Buckwheat – 400 g.
Veal – 1 kg.
Minced beef – 200 g.
Chicken backs – 2 pcs.
Chicken fillet – 1 pc.
Noodles – 100 g.
Pate – 100 g.
Fish (any) – 2 carcasses.
Mackerel – 300 g.
Green tea, black tea – 1 pack each.
Cottage cheese – 200 g.
Pancakes – 8 pcs.
Sour cream.
Cream.
Mayonnaise.
Yogurts.
Flour.
Greenery.
Spices (basil, ground pepper, peas, etc.).
Bay leaf.
Sugar.
Salt.

From the above list of products you can create 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.).

I spent the last week cooking armed with a camera, calculator and scales. The result is an economical menu menu for the whole week for a family of four (two adults and two preschool children), based on principles of reasonable economy And .

In total, a week of food cost our family budget $50 (RUB 2,190 as of November 2014)

How many groceries did you need for the week?

Sometimes, when I publish a menu from the "economy" series, I am reproached that it is on the verge of starvation. Therefore, before writing the menu itself, I will show how many products are included in it. Everything didn’t fit on one table, so we had to shoot it in three stages.

Meat, poultry, fish, eggs, dairy products

Vegetables, fruits, greens

Groceries and other products

In my opinion, no one is in danger of starvation, right? There are more than enough vegetables and fruits. And the menu every day (!) includes either meat/poultry or fish.