Collect your plate correctly. I say this as a professional nutritionist. Today I will tell you what should be in your grocery basket if you are going to the store for a weekly purchase. So, a list of essential foods for the week and saving rules for the whole family.
Making a list of groceries for the week – how to save money at the same time
Before I buy something in the store, I usually read the composition of the products and advise you to do the same. This will keep your health safe, although you will spend a little more time shopping than usual.
So where do you start? I try to buy groceries about once every three days. I never take it for a week, because I prefer the freshest from the counter. Perhaps you need to start with fruits and vegetables – these are products that should be present in the daily diet: apples, pears, orange, celery, carrots, cabbage, onions, radishes, lettuce, herbs, radish. All this is desirable to use raw.
Further cereals: most often these are complex carbohydrates, for example, buckwheat. It can also be: rice, quinoa, couscous, bulgur, millet, lentils, beans, peas. I rarely take oatmeal, since it is a very mucus-forming product.
Cereals are followed by dairy products, eggs and bread. Only cow’s milk and only from familiar farmers. What stands on store shelves is most often made of powder, but it can be even worse. It is also better to take eggs from farmers, but if it does not work out, then in the store. One ten is enough for a week (for one person). It is better not to take bread in the store, but to bake it yourself. It’s not an easy task, but it’s better than what’s in the store. Although there is a whole grain, yeast-free bread, it is quite expensive. It’s up to you, of course, to decide what is best.
Then you need to buy dates – they have the largest amount of trace elements and vitamins that you need. These include pumpkin seeds, dried apricots, prunes, sesame seeds and nuts.
From meat products, you can take a turkey, it is better to refuse the rest.
Basically, these are staples for a balanced weekly diet.
Read also: Nutritionist named 20 foods you can save on
Approximate list of products for the week
The weekly list consists of the items you need to have in every kitchen. With them close at hand, you can live a whole week without worry. The rest of the products – such as canned food or sausages, or rarely demanded peas and beans – should be planned in a monthly purchase.
- Potatoes, cabbage, onions and carrots.
- Chicken or chicken legs, some pork and / or beef.
- 1 or 2 dozen eggs.
- Kefir, milk and sour cream.
- 1-2 types of pasta.
- Buckwheat, millet groats and rice.
- Seasonal fruits and fresh vegetables (radishes, zucchini, tomatoes, cucumbers).
- Cheese and curd.
- Fresh frozen fish (fish should be done one day a week).
It is quite understandable that the list of products may change periodically, something will be added and something will be deleted. But, in general, you will not go wrong if you add the most necessary products there, without which you cannot imagine your diet.