How to save money on PP without harming your health. Ready-made diet for a week up to 4000 rubles

Inexplicable but true: after a trip to the grocery store, everything you buy usually disappears very quickly. Or, on the contrary, for a long time lying in the refrigerator until it spoils. There is a way out – plan your diet and stock up on everything you need for a week. We have prepared a menu for one with tasty and healthy food at reasonable prices.

MD, pediatrician, nutritiologist, integrative medicine specialist

Contrary to popular belief, eating right does not mean expensive.

What to put in the grocery basket?

To avoid going to the store unnecessarily, stock up on the necessary products for a week at once. For convenience, we have compiled a shopping list with the approximate cost, current at the time of publication (depending on the region, prices may vary).

Spices (230 rubles):

• Dill seeds (50 g) – 50 rubles;
• cumin seeds (50 g) – 40 rubles;
• Badian (10 g) – RUB 50;
• dried garlic (15 g) – RUB 35;
• chili pepper – Br55.

Dairy products (Br677):

• coconut milk – RUB 187;
• goat milk (0.9 liters) or cottage cheese (200 g) – RUB 200;
• mare’s milk (0.5 liters) – RUB 130;
• chia pudding (150 g) – Br160.

Meat and poultry (RUB 943):

• pork or duck (750 g) – 363 rubles;
• turkey or beef (800 g) – 480 rubles;
• eggs (10 pieces) – Br100.

Beans and cereals (245 rubles):

• round peas (1 kg) – 55 rubles;
• mash (500 g) or lentils (1 kg) – Br190.

Vegetables for side dishes (Br395):

• early potatoes (1 kg) – 70 rubles;
• turnip (1 kg) – Br100;
• cauliflower (830 g) – RUB 225.

Natural sweeteners (750 rubles):

• stevia (100 tablets) – 170 rubles;
• topinambour syrup (330 g) – RUB 230;
• natural honey (300 g) – Br350.

Herbal teas (300 rubles):

• strawberry leaf (30 g) – 40 rubles;
• raspberry leaf or currant leaf (30 g) – Br60;
• chicory root (50 g) – Br70;
• linden flower (30 g) – 130 rubles.

Total: 3919 rubles.

What useful things can be prepared from these products for a week?

Irina: Take into account three important points. First, proper nutrition should not cause inflammation, that is, negatively affect health (sweets, chips, alcohol). Secondly, it is necessary to refuse products that clog the body, interfere with the gastrointestinal tract, intestines, impair the absorption of nutrients. These are, for example, preservatives, colorants, sugars. And thirdly, a healthy diet should be selected individually, according to the genetic features of digestion (discussed with a doctor).

From those products that we have indicated above, you can assemble a varied and healthy diet.

Here is a sample menu for a week.

Monday

Café da manhã. A glass of warm water after waking up, 50 g of yeast-free bread, 100 g of boiled meat (turkey or beef), chia pudding.
Lunch: Lentil puree soup on meat broth (250 g) with herbs and spices, croutons (a type of croutons) made of wheat-free bread (20 g).
Dinner. Goat curd (100 g).

Tuesday

Breakfast. Buckwheat flour pancakes (200 g) with topinambour syrup (30 g), herbal tea.
Lunch. Cauliflower rice (200 g), baked meat with herbs and spices (150 g).
Dinner. Pea puree (200 g).

Wednesday

Breakfast. Pearl porridge boiled on goat’s milk with sweetener or honey (200 g).
Lunch. Steamed cauliflower (150 g), steak of meat or poultry (150 g).
Dinner. Baked sweet turnip (200 g), two boiled eggs.

Saturday

Café da manhã. Omelet of two eggs with the addition of a piece of cauliflower.
Lunch. Potato cream-soup with the addition of spices and a piece of boiled meat (300 g).
Dinner. Lentil soup on meat broth with herbs and dried garlic.

Sunday

Breakfast. Fritters made of buckwheat flour and mare’s milk (200 g).
Lunch: Yogurt with coconut milk and sweetener (250 g), chicory coffee, yeast-free bread with a piece of turkey stew (250 g).
Dinner. Herbal tea (250-300 g), lean beef steak (250 g).