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

A nutritious diet is the key to good health for every member of the family. That is why it is so important to be able to plan a diet taking into account the basic principles of nutrition and preferences of each of the relatives.

Food variety. Do not fixate, for example, on one type of meat or a particular vegetable: this will only lead to a decrease in the nutritional value of the menu.

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

Consider personal eating habits and preferences. Do not force yourself or other family members to eat what you do not like, just because someone called a certain product mandatory for consumption. If the taste of a product does not suit you, or after it there is discomfort, then no benefit is out of the question.

Safety. It seems obvious, but the fact that a large number of people suffer from poisoning, suggests the need to remind another rule: always pay attention to the expiration date of the product, its appearance, the presence of damage on the package. This point is especially important for children.

If there are children in the family, teach them to eat fresh fruits and vegetables. 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 juices and carbonated drinks.

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

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

Protein. Both animal and vegetable. The first includes: meat, poultry, fish, dairy products. From vegetable sources, beans, nuts, hard pasta, cereals and flakes are good.

Fats. There are several sources here too, but most of them should be plant-based. These include: oils, nuts, seeds, avocados.

Sea fish is very useful. Dairy products, butter, fatty meats, eggs are among 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 operation of the gastrointestinal tract (GI tract).

A few simple rules to help make your diet healthier

1. Try to favor cooking methods such as boiling, stewing, baking, and steaming.
2. Add less oil and salt when cooking.
3. Observe the diet. This helps to improve the work of the gastrointestinal tract and good health.
4. Have a snack if you feel very hungry, it will help to avoid overeating.
5. As drinks choose water, tea, coffee, compotes, morsels without sugar.
6. Give your child some fruit, nuts, bread. He should have a healthy alternative to desserts and snacks.

The ration for the whole family can look like this

Such a menu is designed for one adult who trains several times a week, so the volume of products depends on the number of family members. Portion sizes are determined individually for both adults and children, taking into account motor activity and weight goals.

Monday

Brokastis:

• Rye bread sandwich with butter, chicken breast, cheese and lettuce leaves.

Snack:

• any fruit;
• drinking yogurt without sugar.

Pusdienas:

• cereal of choice;
• beef stewed with vegetables in tomato sauce;
• cabbage salad.

Vakariņas:

• Turkey thigh baked in sour cream sauce;
• Greek salad with olive oil;
• kefir.

Tuesday

Brokastis:

• Curd casserole with dried fruits and sour cream.

Snack:

• A serving of any nuts, without salt or sugar

Pusdienas:

• borscht with chicken, rye bread;
• baked lean fish of your choice;
• salad with white beans.

Snack:

• sugar-free yogurt; a serving of seeds;
• any fruit.

Vakariņas:

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

Wednesday

Brokastis:

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

Snack:

• any fruit;
• sugar-free yogurt with a portion of candied fruit.

Pusdienas:

• Pasta;
• turkey cutlets;
• fresh vegetable salad with olive oil.

Snack:

• Cookies – 2 pieces;

Vakariņas:

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

Thursday

Brokastis:

• Oatmeal with butter and nuts.

Snack:

• Rye breads with cottage cheese.

Pusdienas:

• A portion of fatty fish;
• brown rice;
• fresh vegetable salad with olive oil.

Snack:

• Kefir;
• a portion of candied fruit.

Vakariņas:

• Beef stew;
• vinaigrette with sunflower oil.

Friday

Brokastis:

• Omelet with mushrooms, tomatoes, herbs and cheese.

Snack:

• Bitter chocolate.

Pusdienas:

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

Snack:

• Yogurt without sugar with a portion of nuts.

Vakariņas:

• Baked lean fish with cheese;
• Greek salad with olive oil.

Saturday

Brokastis:

• Banana pancakes, sour cream.

Snack:

Pusdienas:

• Pasta;
• beef stew;
• fresh cucumber and herbs salad with olive oil.

Snack:

• Rye bread sandwich with turkey and cottage cheese.

Vakariņas:

• 5% cottage cheese with berries.

Sunday

Brokastis:

• Rye bread sandwich with butter and lightly salted salmon.

Snack:

• cottage cheese casserole.

Pusdienas:

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

Snack:

• Smoothie of banana, berries and yogurt.

Vakariņas:

• baked lean fish;
• beet salad with cheese.