• How to make a menu?

    Almost every housewife periodically wonders what to cook for lunch or dinner today. A lot of time and effort is spent on thinking. Meanwhile, there is a good way to avoid these problems - making the menu for the week ahead. In this article we will look at how to create a menu for meals during the week for your entire family.


    Before deciding what you will cook, you need to determine which dishes you know how to cook and what you and your family members like most. Take a pen and a piece of paper and write all the familiar recipes of various categories of dishes:

    • Soups
    • Second courses
    • Salads
    • Dessert

    By the way, this way you will be able to appreciate the diversity of your diet, as well as your culinary talents. In the future, this list may serve as an incentive to explore new recipes for you dishes and replenish the diet.

    Draw up a week chart

    Draw a table of 7 columns depicting the days of the week. Think about how often you need to make breakfasts, lunches and dinners. It is possible that it will be enough for you to cook soups and desserts every other day, and on your free days you can cook the second and salad. This will significantly save your time and energy.At the same time, ready-made food in the fridge is always present, which will help you out if guests suddenly descend or have no desire to cook at all.

    Consider how to make the menu correctly, if you make breakfasts daily, and the rest of the dishes every 2 days. It will be more convenient if you mark the dishes in the table with such marks as �new� and �in the refrigerator�, meaning whether you need to prepare this dish now or it is still left in the refrigerator from yesterday.

    If you follow the principles of good nutrition, then remember that breakfast should cover about 2/3 of the body's daily need for carbohydrates, 1/3 of the protein needs and 1/5 - in fats. Lunch must consist of products that are combined with each other, dinner should be made easy, but hearty and should be planned no later than 3 hours before bedtime. It is also advisable to introduce additional meals - snacks 3 hours after breakfast and lunch. These can be fruits, nuts, cottage cheese or dried fruits, as well as tea or cocoa with a sandwich or pancakes.

    Having made a table and distributed all the dishes you know, you can start searching for recipes and making a list of all the ingredients necessary for them.It is not very convenient to do this each time, since the search process takes considerable time, so we offer you a more convenient option: cards with recipes.

    Making cards with recipes

    Prepare small cards in electronic form, the size of a business card with recipes of dishes familiar to you, optionally provide them with photos of the finished dish, this will allow you to better navigate the table and your memory, as well as decorate the cards. You can print them on thick paper, but it will be much more convenient to make cards with recipes on magnetic sheets so that they can be attached to the refrigerator. Separately make small cards with the names of the days of the week.

    Printing services on magnetic sheets is provided in most major cities. In addition, you can buy magnetic paper suitable for printing on an inkjet printer and make cards at home. Cut the sheet into individual cards can be ordinary scissors.

    Now the question of how to create a menu for the week is almost settled. All you need to do is hang cards with days of the week under which to place cards with recipes.By the way, the size for the cards was not chosen by chance: with such a size, it is convenient to store them in a regular business card holder, sorted into categories of dishes.

    Advantages of this system

    • Save time on your weekly menu
    • You have an almost ready shopping list right away; you just need to take cards with the selected dishes for the week to the store
    • Recipes of dishes are in front of your eyes, no need to search for them on the Internet or a cookbook.

    Nutrition Tips

    Nutritionists advise eating more salads. By the way, you can invent them yourself, focusing on the table of ingredients with certain properties, from which it is easy to make successful combinations, avoiding repetition. With this system, your diet will not only be useful, but also not boring!

    Protein rich foods:

    • Smoked or canned salmon or tuna
    • Turkey or chicken
    • Baked Eggplant
    • Green pea
    • Broccoli
    • Canned beans (lentils)
    • Crispy foods:
    • Bulgarian pepper
    • Cucumber
    • Red onion
    • Raw carrot
    • Chips
    • Crackers
    • Sweet or sour foods:
    • Mango
    • Orange
    • Canned corn
    • Pear
    • Cranberry
    • Raspberries
    • Plum
    • Raisins
    • Cherry tomatoes
    • An Apple


    • Cabbage
    • Leaf salad
    • Spinach
    • Broccoli sprouts
    • Spices

    Seasonings (add 1-2 teaspoons):

    • Olives
    • Blue cheese
    • Bacon
    • Sesame seeds
    • Sunflower seeds
    • Avocado

    So, we figured out how to make a menu for meals for the week and what to look for in order to eat more properly. It remains to wish you culinary feats and gratitude in the eyes of your relatives!

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