O weekly menu is a fairly common practice for those who like to organize meals and have healthy options to consume on a daily basis. In this period of quarantine that we are living, it is highly recommended that you prepare your menu, because this will avoid unnecessary trips to the supermarket and will guarantee healthy and essential food in your pantry.
You still don’t know how to set up weekly menu? See in this article all the tips of how to make a weekly menuwhat food to have in the pantry and much more!
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Many people, out of fear, lack of information or empathy with others, have made large stocks of food at home. This is wrong, as food prices soar, making it difficult for the poorer class to buy basic items. Also, the more people buy, the more the shelves become empty.
But that’s not all you should avoid in quarantine. This period, which is not a vacation, ends up becoming a great villain for our physical, mental and even financial health if we do not have some care. That’s why we’ve gathered some tips on what to do and what not to do at all!
Do
- Weekly, fortnightly or monthly menu;
- Buy only what is necessary to avoid waste and food shortages in the markets;
- Buy healthy, durable food;
- Prepare your own meals at home.
Do not
- Stock for several months of food;
- Going out all the time to the market;
- Dinner delivery every night;
- Buy only industrialized.
How to set up a weekly menu
First, you must define what type of menu you want to set up. There are numerous options that meet different needs, for example: weekly vegan menu, weekly menu for losing weight, weekly menu to gain muscle mass or the simple weekly menu.
Knowing that, let’s go to tips on how to make a weekly menu!
1. See the weekly menu for previous months
If you are already in the habit of making the weekly menu, you can start by consulting the previous menus. This way you can select meals you liked and eliminate others that didn’t work out.
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The idea in that case is to have some ideas as a basis, adapt old meals and transform those references into healthy foods.
2. Consult the commemorative dates of the week or month
With quarantine, celebrations such as birthdays, popular festivals, holidays, among other commemorative dates, you can’t count on crowds of people. In fact, the recommended thing is to stay at home, without visiting relatives or taking tours.
However, you can celebrate inside. Consider whether there will be a birthday, family celebration, or something like that. If you have any celebrations during the week, include the foods that will be prepared on the menu.
3. Build your weekly menu based on your pantry
Sometimes we keep certain foods in the pantry and end up forgetting them inside. To make a healthy and waste-free menu, look at your pantry, see what foods are close to expiration and plan meals based on what you already have in your home.
4. Divide the week’s menu into meals
To make it easier, divide the menu between meals, for example: breakfast, morning snack, lunch, afternoon snack, dinner, evening snack, among other variables. Health agencies recommend eating small meals at 3-hour intervals, but each person may adopt a different pattern based on the family routine.
5. Divide the main meals into parts
Another interesting tip is to divide the main meals into parts, like lunch and dinner. In this case, you can use the following division to ensure a balanced, healthy meal with all the necessary nutrients:
- Salad – dark green leaves, tomatoes, cucumbers, onions, beets, carrots, and others.
- Main course – eggplant lasagna, pumpkin kibble, chickpea burger, and others.
- Base – rice and beans, wholemeal pasta, sweet potato gnocchi, steamed tubers, and others.
- Garnish – steamed vegetables, steamed cabbage, roast potatoes with rosemary, and others.
This is just one example of the distribution of the main meals. You should explore food according to family tastes, food restrictions and diets.
Basic weekly menu shopping list
To avoid coming and going from the supermarket, remembering that the recommendations are of social isolation for those who can stay at home, it is important to always have at hand basic items to use in the kitchen.
This means that you should draw up a basic shopping list based on your family’s needs and according to the weekly menu. Thus, you go to the supermarket only once a week, or you extend the menu to the whole month. The more we avoid contact with public environments, the faster this pandemic will come to an end.
So make your basic shopping list before you go to the supermarket. Here’s an example of what you should have in your pantry:
- Rice (whole, preferably);
- Beans (can be carioca, black, fradinho, azuki);
- Noodles (semolina or wholemeal, preferably);
- Salt (marine or Himalayan rose);
- Sugar (demerara, coconut and crystal are healthier);
- Milk (bet on vegetables, they last a long time and are healthier);
- Coffee, teas and other drinks;
- And so it goes.
This is also just an example of what to have in the pantry, but obviously, you should make your shopping list based on the food you consume in your daily life.
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Extra tips for a healthy weekly menu
In any case, to maintain a healthy and balanced diet, two fundamental things to prevent the coronavirus, see these 5 tips to use in the preparation of your family’s weekly menu:
- Abuse of vegetables and fruits in your diet;
- To avoid spoiling very perishable products, prepare and freeze them;
- Always have rice and beans ready, this makes everyday life easier and guarantees a healthy accompaniment;
- Do not buy industrialised, these foods are very bad for your health;
- Make all your meals, it’s cheaper, healthier and cooking is good for the mind.
Did you like the tips on how to set up a weekly menu? Tell us about the meals in your house!
