How to make a menu for the whole family for a week? 6 rules from a nutritionist and a ready-made diet

This will help save your budget.

Proper nutrition is the key to health for every family member. Therefore, it is so important to be able to plan a diet taking into account the basic principles of nutrition and the preferences of each of the relatives.

Alyona Denisova

nutritionist, FPA expert

It is important to remember the basic rules that will help you make a really balanced, healthy and delicious diet.

Food diversity. Do not get hung up, for example, on one type of meat or a specific vegetable: this will only lead to a decrease in the nutritional value of the menu.

Matching the menu to your energy needs. Exclude severe malnutrition, but also try not to overeat. This helps not only to maintain weight or regulate it correctly, but also reduces the risk of various diseases.

Consideration of personal characteristics and dietary preferences. Don't force yourself or other family members to eat something they don't like just because someone called a certain product mandatory for consumption. If the taste of any product does not suit you or discomfort arises after it, then there can be no question of any benefit.

Safety. This seems obvious, but the fact that a large number of people suffer from poisoning suggests the need to recall one more rule: always pay attention to the shelf life of the product, its appearance, the presence of damage on the packaging. This item is especially important for children.

If there are children in the family, teach them to eat fresh vegetables and fruits. Make smoothies or other easy-to-prepare dishes. It is very important to control the amount of sugar in the child's diet, this applies not only to foods, but also to juices, carbonated drinks.

When making a menu for the whole family, it is better to start by familiarizing yourself with the list of basic products.

Complex carbohydrates. It can be cereals, pasta, rye bread.

Protein. Both animal and vegetable. The first includes: meat, poultry, fish, dairy products. Beans, nuts, pasta from hard varieties, cereals and flakes are well suited from vegetable sources.

Fats. There are also several sources here, but most of them should be allocated to plant species. These include: oils, nuts, seeds, avocados.

Sea fish is very useful. Dairy products, butter, fatty meat, eggs are some of the main types of animal fats.

Fruits and vegetables. Try to eat them as much as possible: they contain a large amount of vitamins and minerals, and fiber is necessary for the normal functioning of the gastrointestinal tract (gastrointestinal tract).

A few simple rules that will help make your diet healthier

1. Try to give preference to such methods of cooking as cooking, stewing, baking, steaming.
2. Add less oil and salt when cooking.
3. Observe the diet. This contributes to the improvement of the gastrointestinal tract and well-being.
4. Arrange snacks for yourself if you feel that you are very hungry, this will help to avoid overeating.
5. As drinks, choose water, tea, coffee, compotes, fruit drinks without sugar.
6. Give the child fruits, nuts, and bread. He should have a healthy alternative to desserts and snacks.

The diet for the whole family may look like this

This menu is designed for one adult who trains several times a week, so the amount of food depends on the number of family members. The portion size is determined individually for both adults and children, taking into account motor activity and weight tasks.
Monday

Breakfast:

• a sandwich of rye bread with butter, chicken fillet, cheese and lettuce leaves.

Snack:

• any fruit;
• drinking yogurt without sugar.

Lunch:

• cereals to choose from;
• beef stewed with vegetables in tomato sauce;
• cabbage salad.

Supper:

turkey thigh baked in sour cream sauce;
greek salad with olive oil;
kefir.
Here you will find unusual healthy recipes with kefir from the chef.

Tuesday

Breakfast:

• cottage cheese casserole with dried fruits and sour cream.

Snack:

• a portion of any nuts, without salt or sugar

Lunch:

• borscht with chicken, rye bread;
• baked lean fish to choose from;
• salad with white beans.

Snack:

• yogurt without sugar, a portion of seeds;
• any fruit.

Supper:

• chicken fillet baked with cheese;
• vinaigrette with sunflower oil;
• dried fruit compote without sugar.

Wednesday

Breakfast:

• porridge of your choice, cooked in milk with butter and honey;
• a portion of berries or fruit.

How to cook a delicious and healthy apple pastille at home. Recipe from the chef.

Snack:

• any fruit;
• yogurt without sugar with a portion of candied fruits.

Lunch:

• pasta;
• turkey cutlets;
• salad of fresh vegetables with olive oil.

Snack:

• cookies – 2 pcs.;

Dinner:

• pancakes with turkey and zucchini;
• salad with arugula and avocado.

A step-by-step recipe for a healthy salad can be found at the link.

Thursday

Breakfast:

• oat flakes with butter and nuts.

Snack:

• rye bread with cottage cheese.

Lunch:

• a portion of oily fish;
• brown rice;
• salad of fresh vegetables with olive oil.

Snack:

• kefir;
• a portion of candied fruits.

Supper:

• beef stew;
• vinaigrette with sunflower oil.

Friday

Breakfast:

• omelet with mushrooms, tomatoes, herbs and cheese.

Snack:

chocolate is bitter.

Lunch:

• soup with lean broth, rye bread;
• chicken cutlets;
• salad of fresh vegetables with olive oil.

Snack:

• yogurt without sugar with a portion of nuts.

Yogurt can be used to make healthy yogurt ice cream. And here's how.

Supper:

• baked lean fish with cheese;
• greek salad with olive oil.

Saturday

Breakfast:

• banana pancakes, sour cream.

How to cook PP pancakes, told by the link.

Snack:

• cake.

Useful dessert recipes have been collected here.

Lunch:

• pasta;
• beef stew;
• salad of fresh cucumbers and herbs with olive oil.

Snack:

• rye bread sandwich with turkey and cottage cheese.

Supper:

• cottage cheese 5% with berries.

Sunday

Breakfast:

• a sandwich of rye bread with butter and lightly salted salmon.

Snack:

• cottage cheese casserole.

Find a step-by-step recipe for PP casserole here.

Lunch:

• red beans;
• chicken thighs;
• salad of tomatoes and herbs with olive oil.

Snack:

• smoothies made of banana, berries and yogurt.

Supper:

• baked lean fish;
• beetroot salad with cheese.