Sample menu for every family day. How to create a weekly menu for a family of four

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on proper distribution of calories, taking into account the compatibility and environmental safety of products.

The goal of proper nutrition is to:

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

Attention! Any strict restrictions (including fasting) lead to stress. You can have a fasting day once a week, but under no circumstances exhaust yourself with hunger.

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

There are general principles underlying proper nutrition, regardless of a person’s age, gender and type of activity. Each of these principles contributes to the final positive result.

Make a menu for the week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a gentle mode - the organs work without stress, easily coping with each subsequent portion of material.

Let all your menu items be sold on the clock - at approximately the same time every day. And so on all week. This approach adjusts the stomach to timely release digestive enzymes in the right quantities.

Avoid overeating, but at the same time, do not starve yourself for the sake of “greater goals.” Think over your diet so that you never feel hungry. It is a well-known fact that fasting people often begin to gain weight quickly after their weight loss diet ends;

Attention! The body, hungry for food, is in a state of stress, so it automatically adjusts to creating energy (and therefore fat) reserves.

There should be harmony in everything. Plan your fat, protein, carbohydrate, water and salt intake throughout the week in advance. Don’t try to “fulfill the plan” in terms of how much you eat. Emphasis on uniformity and reasonable protein/fat/carbohydrate ratios (BJU).

Also, always be mindful of calories. It is not visible from the outside, but each product, when included in the diet, supplies a certain amount of calories. Their excess will lead to an increase in fat reserves. Deficiency leads to depletion of the body.

Attention! People who are actively involved in sports or undergo a lot of physical activity should not underestimate their daily calorie intake.

According to scientists, the daily calorie requirement is:

A healthy diet should include only good quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write down a set of basic rules in a visible place:

• reduce the amount of fried, smoked, pickled foods;
• preference - stewed and boiled food, as well as steamed;
• Eat as many fruits and vegetables as possible every week, and if possible raw. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unprecedented as a natural intestinal cleanser. The body gets rid of toxins and carcinogens, which in today's environment cannot be avoided.

Start planning your menu for the week in advance. You probably have your favorite dishes, but try not to repeat the same dish more than once every 3 days. Invent new recipes to achieve variety.

To begin, select any example from the list of recommended dishes for one day and count the calories. After that, go further, write down your diet for the whole week (then for a month). Here are some indicative meals to get you started with your planning.

Take any example from the list or modify it:

• buckwheat, millet, rice, oat, wheat, barley porridge - prepare the dish with low-fat milk or water, season with vegetable oils;
• a handful of nuts (various varieties, both individually and in the form of mixtures);
• steamed dried fruits (no more than ½ standard bowl at a time);
• yogurt, kefir, whey with berry juice - 1 glass;
• whole grain bread (110-135 g per meal);
• low-fat cheese 3-4 slices;
• a slice of lightly salted fish;
• vegetable salad with fresh herbs;
• fruit salad;
• cottage cheese with low-fat sour cream;
• yogurt;
• omelet from 3 chicken or 5 quail eggs.

Attention! The diet should include items that correspond to the table of caloric content and ratio of BZHU.

• fresh fruit - apple, pear, a couple of kiwis, citrus fruits (orange, tangerines, ½ pomelo), banana;
• dark chocolate - no more than 25 g;
• kefir or yogurt - 1 glass;

Attention! Add a spoonful of pureed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the range of dishes.

Your diet will be quite varied if the following dishes appear on the lunch menu:

• pasta from durum wheat;
• low-fat cheese for dressing pasta;
• vegetarian pizza;
• vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
• lean meats (chicken breast, turkey fillet, veal, lean beef);
• stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
• soy meat goulash with the addition of low-fat sour cream and flour for gravy;
• fish boiled or baked in the oven;
• low-fat lasagna (for example, mushroom, vegetable or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed in water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

• natural juice from vegetables, fruits or berries - 1 glass;
• a handful of steamed dried fruits;
• cottage cheese with jam;
• sweet yogurt;
• buckwheat, rye or rice bread 2-3 pcs.;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• unroasted nuts.

It is advisable that the evening menu contain as little animal protein as possible. Preference for dishes such as:

• cottage cheese casseroles, cheesecakes;
• vegetable casseroles with low-fat cheese in the oven;
• vegetable salads, possibly with the addition of seafood;
• a little boiled chicken white meat or a piece of steamed fish;
• light omelette of 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• boiled or steamed brown rice;
• pancakes made from vegetables, sometimes with mushrooms;
• kefir, yogurt - 1 glass;
  a couple of slices of black bread.

Here is a good example of a balanced diet for a week for girls and young women. This category is most concerned about their diet, since it most directly affects their appearance.

It is the girls who are concerned about cellulite (it doesn’t threaten girls yet, it doesn’t bother older women anymore, and it doesn’t concern men at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of clean water per day.

• cocoa with sugar and milk - 1 glass;
• unsweetened cheesecakes or cottage cheese casserole;
• dried fruits - 1 handful.

Lunch:

• fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
• whipped cream 100 g;
• black tea with honey - 1 glass.

• seafood soup with vegetables;
• boiled brown rice;
• a piece of fish, steamed or baked in foil;
• sweet corn 2-4 tbsp. l.;
• you can drink ½ glass of dry wine.

• oatmeal cookies or light biscuit with added bran;
• fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

• vegetable salad;
• a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
• tea from currant leaves with honey.

• milk porridge - millet or rice;
• Cup of coffee;
• bran bread;
• 2-4 slices of low-fat cheese.

Lunch:

• citrus juice;
• crackers or large grain cookies;
• sweet cottage cheese or yogurt.

• thick borscht with meat broth;
• sour cream for dressing 1 tsp. or tbsp. spoon;
• potatoes stewed with meat;
• vegetable mixture (green peas with onions or olives with bell pepper);
• Rye bread;
• a glass of any tea.

• dried fruits with nuts;
• cocoa with low-fat milk (can be without sugar, as dried fruits will provide enough sweetness).

• light meat salad (vegetables, some boiled white chicken, chopped herbs);
• green tea with honey.

• coffee or tea - 1 glass;
• fruit and cottage cheese casserole;
• buckwheat bread with jam.

Lunch:

• dried fruits;
• sweet curd.

• canned stewed meat;
• side dish of vegetables or legumes;
• green salad;
• Rye bread;
• tea or fruit juice.

• tomato juice;
• 1-2 crispy slices;
• 3-4 slices of cheese.

• a piece of steamed fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• lemon balm tea with oregano.

• boiled buckwheat with mushrooms;
• cheese 3-4 slices;
• tea with milk;
• crackers.

Lunch:

• yogurt with fat content no higher than 6-11%;
• fresh fruits (banana, pear or apple, kiwi or grapes);
• green tea.

• Rye bread;
• vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
• a piece of turkey baked in foil;
• cocoa with low-fat milk and honey.

• berry compote;
• light biscuit or oatmeal cookies.

• low-fat cottage cheese with herbs;
• a glass of cocoa or tea;
• a handful of dried fruits.

• oatmeal with milk;
• fruit salad (banana, apple, nuts, tangerine, kiwi);
• Cup of coffee;
• a handful of nuts.

Lunch:

• 20 g dark chocolate;
• green tea;
• yogurt.

• pea soup with chicken giblets;
• mashed potatoes;
• chicken or rabbit cutlet;
• greens, any vegetable salad;
• tomato juice.

• cheese 2-3 slices;
• dried fruits compote;
• crispy crackers 2-3 pcs.

• Steamed fish;
• vegetable stew;
• kefir or yogurt;
• black bread.

• omelette with mushrooms;
• bran or black bread;
• fresh sliced ​​vegetables (tomatoes, bell peppers);
• cocoa with milk or coffee with honey.

Lunch:

• sweet curd;
• fresh berries;
• kefir or yogurt.

• fish soup;
• boiled brown or red rice;
• fresh vegetable salad;

• biscuit or marshmallow (1 pc.);
• fresh fruit juice;
• oatmeal cookies 2-3 pcs.

• steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made from durum flour;
• a piece of lean meat or light steamed fish;
• green tea.

Sunday

• oatmeal, millet or barley, boiled in low-fat milk;
• fresh berries;
• kefir or yogurt;
• Cup of coffee.

Lunch:

• dark chocolate 20-25 g;
• crispy slices 2 pcs.;
• uncooked coarse bun;
• fruit juice.

• chicken soup;
• vegetables stewed with garlic;
• hard cheese 2-3 slices;
• tomato juice.

• a handful of nuts;
• fruit salad;
• whipped cream with jam or berry syrup;

• stewed fish;
• fresh vegetables in the form of salad or sliced;
• brown rice or pasta made from coarse flour;
• herbal tea (mint, oregano, thyme).

No matter how carefully your menu is, remember about additional measures to improve your health: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, monitor weight and other vital indicators. If you feel better, then you are moving in the right direction.

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Evening is approaching, hungry household members will soon arrive - you are panicking. What to feed, what to cook? Run to the refrigerator, frantically wondering what you can cook from all this, then run to the store, pick up a bunch of groceries, then again think about what you can cook now, time passes, you no longer have time to do anything, in the end the family is waiting for semi-finished products and scrambled eggs with sausages. Sound familiar? Has this ever happened? Have you tried to calculate how much your spontaneous purchases cost you? I tried it once. And I was shocked. And I decided to try to create a menu for the week for the family. And I got so involved in this activity that now I can’t imagine a situation where in the evening I would start sadly thinking about what to cook.

Creating a menu for the week is not only extremely useful, but also very exciting. Just a secret - you need to make it on an empty stomach. After a hearty lunch, you are unlikely to succeed - you will lazily flip through the pages with recipes and think - this is something you don’t want, this too..

I plan the week's menu on Wednesday evenings. Since it’s Wednesday, I’m cleaning out the refrigerator and at the same time inspecting the products. I write down everything that is in the refrigerator - half a zucchini, a piece of cheese, two apples, milk that is about to turn sour... All this can be consumed in the near future, if you think about it.

So I sit down at the computer in the evening, open my computer and start coming up with ideas. First of all, I try to use what I found in the refrigerator: cheese goes into morning croutons, zucchini into vegetable stew, apples and milk into charlotte for tea. And I didn’t have to throw away any food, and half the lunch was cooked.

How to create a menu for the week - my principles:

• Only I and the baby are always at home, the rest of the household usually have lunch either at work or at school, so every day I cook either the first or the second, alternately.
• every day there should be a salad or vegetables
• there should be something sweet every day (I generally love all kinds of baked goods and bake with pleasure)
• in the evenings I try to cook breakfast. True, no one eats them except me, but it’s so nice in the morning, when the elders have left and the baby is sleeping, to warm up some porridge for myself)) but in general, breakfast is an optional category for me, depending on my mood. There are always eggs, butter, cheese, ham in the refrigerator - you can have breakfast if you want.
• You should always have essential products available at home. These are: vegetable and butter, flour, sugar, eggs, onions, carrots, potatoes, tomato paste, soy sauce, lemons, cocoa, dried fruits. Everything else can be purchased if necessary.
• Once a week I cook poultry, once a week I cook fish. That's the minimum.
• on Sundays we treat ourselves or something else delicious, it’s already a tradition

I’ll give you an example of my weekly menu for a family. In brackets are those products that I do not have in stock and need to be purchased.

• croutons with cheese
• vegetable stew (cabbage)
• liver pancakes
• charlotte

• rolled oats porridge
• Olivier salad (ham, also for tomorrow’s omelette)
• homemade noodles with chicken (chicken)
• pancakes with cottage cheese (cottage cheese)

• omelet with ham
• cucumber salad with eggs (cucumbers, sour cream - also for tomorrow’s casserole)
• fried chicken legs with cheese (cheese, legs)
• bagels

Sunday

• rice casserole with raisins and carrots
• okroshka (radish, green onion)
• stuffed potatoes (mushrooms)
• Cuckoo cake (condensed milk, walnuts)

And so on. Then I write down everything in brackets on a separate sheet and tomorrow I go to the store with this list. It’s clear that you won’t buy sour cream a week in advance, but in any case, you know every day that you have to run to the store for a reason, but for something specific.

I have a weekly menu for my family in two forms - one on the computer, the other on the refrigerator. in the evening after dinner I look in - yeah, tomorrow we’ll have a vinaigrette, why not let the vegetables cook for it? The printed menu has a special column where the family's wishes are written, what they would like to eat next week. (This is not because I spoil them so much, but in order to make my life easier).

True, my husband has never checked in there yet; by and large, he doesn’t care what to eat as long as it’s tasty, and the wishes of the older children are not varied (they mostly have the same favorite dishes), but nevertheless, sometimes they leave interesting ideas.

______________

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

Dinner. The first was almost always the case. Mom cooked excellent borscht or cabbage soup with marrow bones. A huge saucepan was enough for two or three days.

Also kulesh, pea soup, chicken noodles. Mom made the noodles herself. One chicken was boiled per pan and then divided among everyone: some got a wing, some got a leg. Dad, putting the chicken into bowls, told a fairy tale about how a man divided a goose.

There were also soups from bags and canned fish. In difficult times - “dumpling soup”.

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

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

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

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

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

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

But they ate fish more often than meat. My favorite is cod stewed with onions and carrots. Hake, pollock, iced. My mother loved fish all her life. Dad absolutely loved everything. There was often canned fish (you can eat it with bones): sprat in tomato sauce, sprats, mackerel, saury.

Vinaigrette - with sauerkraut or herring. The vegetables were steamed in a pressure cooker (we bought it specially).

To this day, we really love my mother’s potato salad: the potatoes are steamed in their skins, quickly peeled and while still hot, mixed with thinly sliced ​​onions (preferably red) in half rings, seasoned with delicious sunflower oil and salt. It's best with herring, but you can do this too.

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

Casseroles - cottage cheese, potato, pasta, etc.

The growing girls baked a lot themselves, started a book of home recipes and dreamed up fantastic dishes. From the age of 12, it was mainly Olya and Anya who were busy in the kitchen.

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

They bought a cartload of watermelons - they were 5-8 kopecks/kg. And if the watermelon or melon is just them, no more food with them.

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

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

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

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

Sour cream, 1 kg - 1 rub. 70 kop. We bought it in a special plastic can for 1.5 kg.

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

Eggs, 1 des. - 90 kopecks. and 1 rub. 30 kopecks

Butter, 1 kg - 3 rubles. 50 kopecks

Cheese “Poshekhonsky”, “Dutch”, 1 kg - 2 rubles. 70 kopecks, “Russian” - 3 rubles. We bought regularly.

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

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

Gingerbread cookies, 1 kg - 1 rub. Loved it very much and bought it often.

Granulated sugar, 1 kg - 90 kopecks. It took a lot.

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

Buckwheat, 1 kg - 55 kopecks. (but there was almost none in stores), round rice - 88 kopecks. Pasta, I think, 33 kopecks. per kilogram.

Jonathan apples 1 kg - 1 rub. 50 kopecks

In the garden there were gooseberries, raspberries, some strawberries, dill and parsley, carrots, sorrel, radishes, apples, cherries, and plums. In the area under the pine trees there are strawberries and blueberries. But everything grew poorly in the garden and vegetable garden, since the pine and spruce trees blocked the sun. At one time we planted potatoes ourselves.

Bread in loaves (1 loaf of 0.5 kg cost 25 kopecks). But we didn’t like it, the regular wheat one was tastier.

Sausage:

Dairy, 1 kg - 2 rubles. 20 kopecks “Doctor’s” and “Amateur” (with fat) - 2 rubles. 90 kopecks We bought them occasionally. “Krakovskaya” - 3 rubles. 60 kopecks

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

Tongues - 7 kopecks, shortcakes - 8 kopecks, high-calorie bun - 10 kopecks. Cake - 22 kopecks. These things were practically not bought: they were given at school for breakfast or brought by guests.

Chocolate “Alenka” 100 g - 90 kopecks. She was very loved and rarely appeared. It was always divided into sticks of 5 squares. Each person gets one of these sticks. This was considered completely natural - look how big she was. Sweets were also usually divided: they received half.

Dried apricots, honey, and nuts were expensive and rare, they were eaten a little at a time.

What never happened on the table:

• smoked meats, expensive sausages;
• ham, boiled pork, red fish (true, there were none for the common people).

We never bought mayonnaise, ketchup, sauces, and very rarely cakes and sweets.

For the winter, everyone always fermented cabbage together - a huge tank, stored in the basement. Mom made apple jam (from her own apples). In winter, we occasionally made dumplings, also with the whole family, and froze them.

For the holidays, my mother always baked pies. The dough was placed early in the morning in a 15 liter pan, using yeast. Dad and the elders joined in the kneading - this is a very labor-intensive task. Then dad lifted the pan somewhere to the ceiling, on a high shelf, under a clean towel. They ran and felt: did it rise - did it not rise to the edge? Then they solemnly dumped it on the table (we really enjoyed watching the process): huge, alive, it lay on the kitchen table, plump and smelly. We sculpted everything together: with cabbage (the signature filling is boiled cabbage plus butter plus chopped hard-boiled eggs), with rice and eggs, and occasionally with meat and onions. Buns - with sugar and sunflower oil. A sweet pie is made from the same dough - with apple jam: a lattice of dough, and the jam is sprinkled with halva, or a sweet filling of cottage cheese (also with the addition of halva).

Dad also brought bone meal from somewhere. It was recommended to be added by the Estonian doctor Eer Danilovich Rannak - for teeth. And he brought it from Estonia, delicious. And then it ran out, and dad somewhere got hold of flour from a different production, which was very nasty. But we ate because dad said we had to.

The food was always simple, fresh and tasty.

There were no complaints about appetite. The stomach, like other diseases, was suffered so rarely that it was a real event. In fact, everyone had surprisingly good teeth.

The diet remained almost unchanged, even when money appeared.

Discussion

It’s amazing how nostalgic for the USSR readers consider porridge with margarine and “an ordinary dinner: macaroni and cheese + tea with sugar, bagels, gingerbread” to be the norm. Meat sometimes in the form of a “thin layer of minced meat” on a casserole and a salad of crushed potatoes with chopped onions under half sun oil. Today, any housewife would be rotten for such concoction. Today everyone knows that “men don’t eat grass, they need meat,” otherwise the neighbors’ grumbles of approval will go away. Life was hard in the USSR

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

We ate normally.
But about bone meal, this is overkill, the cost of maximalism. It's bad when good things are taken to the point of absurdity. Most likely, what was this flour made from? Not a delicacy at all.

It's funny. Our family (Moscow, two average-earning adults and two preschool children) eats almost the same. As a working mother, I initiator of making it as simple as possible both in composition and in cooking. And everyone can happily eat porridge for breakfast, dinner, and soup without a second for lunch on weekends. Margarine is excluded, mayonnaise/ketchup is minimal. Delicacies and sweets (except for dried fruits and natural marmalade/marshmallows + your own jam) are not purchased. Over the weekend I picked nettles in the forest at the dacha, cooked a 5-liter pot of soup, everyone squeaked and asked for more, next week I will cook sorrel. I grated the overwintered Jerusalem artichoke with carrots, chopped wild garlic, seasoned with vegetable oil - delicious! We buy meat from a farmer we know in bulk - delicious fresh beef for 250 rubles per kilogram, our 5-year-old daughter loves to make minced meat herself on a processor into cutlets, hedgehogs or spaghetti Bolognese, and we freeze some of it. We salt the fish - navaga, lemonema, and herring ourselves. During the season, we collect mushrooms at the dacha in the forest (have you tried meatballs mixed with honey mushrooms? - it turns out very tender), berries (for jam and compotes), we prepare herbs for herbal teas (mint, lemon balm, fireweed, St. John's wort, currants, raspberries ), making dandelion jam. The result is varied and useful, and there are no problems with “I don’t want it, I won’t”, and at 7-10 tr. We always fit in a month (monthly food expenses for the whole family, including adult lunches at work - take with you).

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

Still, in the villages, hard-working people with many children had an easier time in this regard.

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

Very interesting! It’s not even a matter of money.... It’s a matter of healthy and homemade food, it’s true that it’s much more labor-intensive and cheaper, but we did it all together!

well then everyone ate it like that) they learned what mayonnaise and ketchup were in their 90s
and our homemade preparations are still everything) only now I ice more and can less
simple homemade food that takes as little cooking time as possible, home-produced semi-finished products, the basis of nutrition is cereals and vegetables in all variations, milk
and even now we eat little meat, like fish - the prices are very high, and the chicken is incomprehensibly stuffed with something, it’s not meat at all....
And I read the prices - it’s just nostalgia)

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

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Greetings! I really love fermented milk products and eat them every day. I prefer products that are not too fatty - kefir, low-fat cottage cheese, fermented baked milk. Recently I saw an unusual product in the store - thermostatic premium starter culture "Kuban Milkman". I am simply delighted with this starter! Firstly, it is very thick - I eat it with a spoon, and secondly, it tastes tender, a little sour. I use it especially for dinner - for variety I add raisins, dried apricots or a little honey to it...

I received a press release today about the “Three Dairy Products a Day” program - it says that Russians consume little dairy products - less than 250 kg per person per year in milk equivalent. And the WHO and RAMS norm is 320-340 kg per person. I was horrified! That's almost a liter a day. There's no way I can do that much. I generally feel fine without dairy products. Please take part in the survey, I want to understand whether there really are many lovers of milk and derivatives among us. Survey from...

Discussion

I have read Zelanda and various ideas about “proper” nutrition. As a result, no one drinks or eats milk here. All the more special.
The son ate milk only in infancy, his mother's milk.
I believe in the presence of bacteria in lactic acid products, but I’m not sure that I need them. Therefore, I have nothing against cottage cheese, yoghurts, etc.
In short, as a flavoring additive, we sometimes love cheesecakes. But no one eats or drinks on purpose. We get calcium from other sources.

Cottage cheese or yogurt in the morning. That you don't lose your hair and nails. Well, and a slice of cheese.

Does your child like to imagine and a regular lunch is not for him? Eating can be a fun and fun game. Ideas on how to decorate lunch: View on Yandex.Photos View on Yandex.Photos View on Yandex.Photos To find out which dishes attract children most, American psychologists from Cornell University conducted an experiment. Children and adults were shown photographs of different sets of foods on a plate. And they chose the most attractive option. How...

The raw materials from which baby food is made strictly comply with all hygienic requirements for food products for babies. But we cannot judge the quality of the products you bought in a store or at the market. In what conditions did they grow? How were cereals, vegetables and fruits fertilized, and what did animals eat? Moreover, the composition of products “for everyone” (and not special ones for children), especially when it comes to vegetables and fruits, directly depends on the season. Exist...

Discussion

I myself try to cook for my baby all the time, although I don’t always have time to prepare it all, between work and household chores. I’m always confident in home-cooked food, but when I don’t have time, I take Heinz products: vegetable soup with chicken and Vermicelli Stars. The choice is large and very tasty. But still, it’s better to do everything yourself.

How to become a Special Purpose Parent? How to create Traditions of Special Purpose in your family. And how can you turn your ordinary family into an unusually happy family, which, in fact, is the Special Purpose of any human family? All families are very different. But they all have something that unites them, so different. It seems to me that this is the same purpose of any family. Its usual purpose. And the purpose is to all live together and raise their children. This is common...

Do you still think that you can lose weight only by exhausting yourself with diets and constantly starving? Forget! You can lose weight while experiencing quite comfortable sensations and without denying yourself a piece of... well, if not bread, then some other product. You just need to know which foods and dishes do not add kilograms to you. There is no point in eating parsley alone - there are other low-calorie, but nevertheless healthy and tasty things in the world. Soups Soup is a liquid dish that is less calorie than...

Even if you don't need to lose weight, it's still worth watching your diet. Proper balanced nutrition every day helps maintain health and high energy levels, in addition, significantly improves the quality of life. Usually people buy certain products, prepare food for the week and eat the same thing. We advise you to prepare various dishes from a basic set of cereals, meat, vegetables and add vegetables and fruits to your daily menu. Don't forget to drink...

Visiting the Armory Chamber strictly by sessions: 10:00, 12:00, 14:30, 16:30. Tickets to the Armory Chamber are sold at the museum box office 45 minutes before the start of the show. They are sold only on the day of visiting the chamber. You cannot buy them in advance. ATTENTION, the number of tickets for each session is limited, so it may turn out that when you arrive there, especially when there is a large influx of visitors, you will not be able to buy a ticket for the desired session. And you will have to sit and wait until the sale opens for the next session. Usually...

[link-1] To lose weight, you need to eat. Maybe even more than you eat now. But completely different products are those that will help you get rid of excess water and fat, build a new beautiful body, not be sad and look better every day. What foods help you lose weight? 1. Low-calorie foods. Eating a little less than usual is always easier than spending more energy. It takes you 1 second to give up a bun, and to burn its equivalent in...

Not far from Milan, in the city of Lodi, the first culinary academy teaching the art of Italian cuisine, Alimenta Italia, opened. Now anyone can learn the secrets of Italian cuisine from the best gastronomes. The academy is taught by the most experienced masters - top-class chefs, champions of Italy. There are Italian cooking schools everywhere, but if you want to learn more than just cooking, if you want to learn how to cook gourmet food and become a professional...

Girls, I’ll tell you how we dealt with food in kindergarten. We go to 2336 in the center. As soon as they changed the menu, they immediately invited parents to a meeting - they told and showed everything. Moreover, they showed it for a reason, but our manager invited everyone to make sure of the quality of the food - go to the kitchen and try it. Mostly moms and dads went, apparently they were more eager for homemade chops :) Then, when all these events with rallies began to happen, I’ll be honest, I also wanted to go to...

Discussion

We didn't have any meetings. I asked the teacher if the menu had changed - no, he said, I didn’t notice any changes.
The instant drink has been on the menu for a long time, but they try not to give it to children before a walk, because... it's a diuretic. Replace with plain water.

My child eats practically nothing in the garden, but even his skin on his legs has become rough lately.

BillKill offers to diversify the holiday holidays and take the whole family to New Year's shows. Children's favorite holiday is New Year. After all, this is the time of magic, when all wishes come true. Who among us did not write a letter to Santa Claus as a child? “Dear Grandfather Frost, give me a Barbie doll, like Yulka from 2nd “B” ...” - these lines were written extremely seriously and with all my heart. Grandfather Frost personified some kind of invisible good force, and we always knew that there was someone to rely on...

(List of products: [link-1]) So, dear ladies, I hope you spent an unforgettable day today in the nearest Auchan (we did!), and now you have all the necessary products ready for our stollen. It would be nice to start now, but due to the fact that the raisins are supposed to spend a stormy night in rum, today we will only do the preparatory steps. So, we take 250 grams of raisins. We wash it from dust, measure out 200 ml of rum or cognac and pour in the raisins. Close the lid and put it out of sight...

We are what we eat

When it comes to effectively organizing time and tasks, a lot of copies are broken about. It would seem that this is the simplest and most affordable way to optimize cooking time, and even significantly save family finances. Even a sample menu allows you to eat more balanced and not rack your brain every time about what to cook from the products available in the refrigerator. Planning a menu is very simple and, most importantly, interesting. However, how many people write a menu for a week in their daily life?

Every day, we prepare food for ourselves and our families. Young mothers have to do this with particularly enviable regularity and prepare fresh food 2-3 times a day. For freelancers working from home, cooking also becomes an important task. Sometimes cooking gets boring, sometimes it gets boring, and often, when preparing food at the last minute, we simply run out of ideas or lack the necessary ingredients. As a result, food turns out to be boring, monotonous and not always healthy, and cooking brings unnecessary stress.

Planning a menu for the week will help solve these and many other problems.

Benefits of Menu Planning:

If you love to cook, planning can help you diversify your diet and experiment with new and interesting recipes without spending a lot of time on it.

If you don't like to cook, you can reduce the amount of time you spend in the kitchen by eating tasty and healthy meals.

You can create a menu and automatically calculate the required number of products (make a ready-made list for the store) here - plan-menu.ru.

2. Let's start with recipes

You can think through the menu for 2 weeks at once, and then repeat them again until the end of the month. With this approach, we first select the recipes we need and write down what we want to cook in these 2 weeks, and then make a shopping list for the store.

3. First purchase

This approach consists of purchasing groceries first, paying attention to discounts and “delicious” offers in stores. And only then create a menu, focusing on the products that are available.

4. Involve children

Children are much more likely to eat prepared food if they are allowed to actively participate in the menu planning process. Invite them to look for recipes and think about things they would like to try. Also involve children in the cooking process itself.

5. Follow a cookbook or book

If you enjoy looking at delicious pictures in cookery magazines and books, maybe it's time to try cooking it all? If you like to experiment with new dishes, using ready-made recipe catalogs by month or week will certainly suit you, for example:

• Magazine "Gastronom School" - http://www.gastronom.ru/
• Book: The Skillful Housewife. 365 menus for every day

6. Stick to the system

If you like definition and clarity, the next option is for you. This will make menu planning easier while still giving you the opportunity to be creative.

Give each day of the week a theme or a dish of the day.

Monday – pasta

Tuesday – soup, salad and sandwiches

Wednesday – fish day

Thursday – dish in a pot

Friday - pizza

Saturday - something new

Sunday – something simple

7. Down with perfectionism

Often, when we want to do it perfectly, we... don’t do it at all. Let's not do that when it comes to planning a sample menu for the week.

Use ready-made ones and choose only 1-2 new dishes for the week. The rest are better prepared by friends.

Soup can be prepared for 2 days at once, casseroles (vegetables, cottage cheese, cheesecakes) - for 2 meals (for example, evening and morning), porridge - rice for the evening, rice and cheese cutlets - for the next evening. Well, we do everything that can be made a little more along the way (for example, meatballs, rice hedgehogs, flatbreads) for now and immediately select a part for freezing.

We simply write down the menu on a piece of paper or print it out.

This method helps to reduce high expectations from ourselves and from planning, which means that, in small steps, every day we move towards increasing our efficiency and making our life a little easier and simpler.

What menu planning methods do you use?

The editors of So Simple! . At the end of the article there is a grocery list for the week that you can print out and take with you to the store.

This set of products will be useful even to those housewives who will not cook the dishes we offer, but will choose other recipes at their discretion. We will begin our countdown on Saturday, because it is often on the weekend that many of us do grocery shopping.

Tuesday Wednesday Thursday
These days, our editors suggest eating baked meat for dinner. One of the items on the list is a whole chicken. It needs to be cut, separating the brisket. The rest of the chicken needs to be marinated and frozen. Within three days you need to defrost a small amount of meat and bake it in the oven.


For a side dish, we suggest making rice with spinach. To do this, you need to boil the rice in the usual way and fry the onion and spinach in butter. When the rice is ready, you should combine it with frying, adding another 100 g of butter.


The chicken breast must be ground and made into minced meatballs. In the future, you can cook any vegetable.

Friday Saturday
These days we suggest cooking for dinner and boiled potatoes for a side dish.

Sweet
In order not to spend a lot of time preparing complex desserts, we recommend baking a quick one. It can be prepared with any fruits and berries.

And here is the necessary grocery list for the week!

• 2 liters of milk
• 1 l kefir
• 1 kg cottage cheese
• 600 ml sour cream
• 400 g butter
• 1 kg oatmeal
• 5 kg of fruit (strawberries, cherries, apricots)
• 2 kg cucumbers
• 2 kg tomatoes
• 300 g dill
• 300 g spinach
• 200 g lettuce leaves (for sandwiches)
• 0.5 kg onions
• 1 kg potatoes
• 15 eggs
• 1 kg flour
• 2 loaves of bread (focus on your family)
• 1 sausage stick
• 500 g hard cheese
• 0.5 kg sausages
• 2 kg zucchini
• 1 kg carrots
• 300 g mushrooms
• 1 chicken
• 2 kg chicken breasts
• 1 kg rice
• 0.5 kg minced meat (pork or beef)

We hope you find our menu and grocery list useful! Be sure to tell your friends about these practical tips.