weekly menu: how to plan your week's meals - Women Tips

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Currently, many people try to follow a balanced diet - not only an aesthetic issue, but also due to a greater concern for their health and quality of life.

But it is also a fact that some people comment that fail to follow a healthy diet because they have "no time" and not "creativity" to prepare their own food. So they end up eating out or doing at home what they seem more practical.

In such cases, it is evident that with more organization and, consequently, with a little more time, such people could follow a healthier diet, eating out and / or opting for ready meals only on special occasions.

But how to organize this regard? Perhaps this is your question right now. And the answer is much simpler than you think: just plan your food in advance, riding his weekly menu!

How to put together a weekly menu?

weekly menu: how to plan your week's meals - Women Tips

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Most people take advantage of Sunday rest to set up your weekly menu and have to buy them in the supermarket. And this is a good tip!

It is very important that this menu planning is done according to the guidelines passed by your nutritionist. But if you have not yet consulted with a nutritionist, consider this possibility! A professional can help you a lot, including that planning the weekly menu.

"The nutritionist has a broad view of nutrients and does not let any of the food groups needed in a healthy diet miss or repeat," recalls Paula Crook.

Also according to the professional, the lunch and dinner menu must submit:

1. Salads: "In designing the menu should take care to note that the salad is made with foods that do not compose the other preparations," adds nutritionist. They should range from:

  • Leaves: lettuce, endive, chicory, arugula, watercress, radicchio, etc.
  • Raw vegetables: carrots, turnips, beets, radishes and the like;
  • cooked vegetables: beet, potatoes, carrots, etc;
  • Other: Cheese, fruits, etc.

2. Main course: It should be composed of some protein: beef, chicken, fish or egg. "You have to have different preparations of meat the same day and modify the types of cuts during the week," said Paula.

3. Basic course: It should be composed of a carbohydrate: rice, beans, lentils, pearl barley, quinoa, peas, cassava, potato, sweet potato, etc.

4. Fittings: A vegetable or cooked vegetable steamed or braised or roasted.

The expert also points out that, to put together a menu, there must be a balance in food intake and consequently nutrients. "In other words, we should not repeat much food. In addition, we must maintain a harmony between colors, flavors and texture of the foods that make up the menu, "he says.

lunch and dinner suggestions for your weekly menu

weekly menu: how to plan your week's meals - Women Tips

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Below you can see a weekly sample menu (lunch and dinner) where healthy, varied and tasty foods are used.


  • Option 1: Dry meat with onions; lettuce salad, tomato and black olives; brown rice with broccoli and beans; steamed cabbage.
  • Option 2: Grilled steak; rocket salad and tomato; brown rice, beans and steamed broccoli with garlic.
  • Option 3: grilled fish with mustard sauce; green salad leaves, raw beets and tomatoes; 7 rice grains, chickpeas and braised chayote.
  • Option 4: Grilled chicken; leafy green salad and cherry tomatoes; whole-wheat pasta with red sauce and broccoli.
  • Option 5: Omelet with onion and tomato; leafy green salad, tomato and palm heart; brown rice with broccoli, beans and steamed cabbage.
  • Option 6: Chicken roll with carrot and sesame; curly lettuce salad, watercress, radish, cucumber, tomato and nuts; brown rice; beans and zucchini steamed.
  • Option 7: Cod baked with herbs in the oven; salad lettuce, watercress, mango chips and chia seed; quinoa; steamed asparagus.
  • Option 8: Grilled steak with mushroom sauce; curly lettuce salad, endive, beets, cucumber, bean sprouts and cherry tomatoes; Potato chips with leek; grilled eggplant.
  • Option 9: Chicken thigh with herbs; lettuce salad, arugula, carrots, tomatoes and mint leaves; Rice With Lentil; steamed green beans.
  • Option 10: Halibut in the oven; red lettuce salad, watercress, cabbage and tomato pejibaye; brown rice with spinach; Roasted pumpkin.

Have a dinner

  • Option 1: Tuna fish; leafy green salad, tomato and grated carrots; 7 rice grains and cooked beets.
  • Option 2: fish fillet with carrots and potatoes; Lettuce salad with tomatoes; white rice and steamed cabbage.
  • Option 3: Beef tenderloin; salad lettuce, rocket and tomatoes; brown rice; zucchini with corn and carrots in the oven.
  • Option 4: Ground beef with zucchini; watercress salad with cherry tomatoes; 7 rice grains; braised carrots.
  • Option 5: baked meatballs; rocket salad with mango and cherry tomatoes; mashed sweet potatoes; braised peas.
  • Option 6: Minced filet-mignon; red lettuce salad frisée lettuce, cress, tomato and figs; mashed sweet potatoes; chayote stew with parsley.
  • Option 7: Grilled chicken; crisp lettuce salad, arugula, carrots and beets; mashed cassava; steamed broccoli.
  • Option 8: Hake fillet with rosemary in the oven; lettuce salad, watercress, tomatoes, hearts of palm and sesame; brown rice with broccoli; carrot puree.
  • Option 9: Omelet with vegetables; crisp lettuce salad, watercress, cabbage and purple carrot grated; 7 rice grains.
  • Option 10: Vegetable soup with chicken and sweet potatoes, crisp lettuce salad, endive, cucumber, radishes, chickpeas and mint.

What can not miss on the menu and what should be avoided

weekly menu: how to plan your week's meals - Women Tips

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The nutritionist Paula mentions foods that should and should not be consumed in the diet of those who seek to follow a healthy diet. The guidelines are very important for the time to put together your weekly menu!

  • What can not miss: Leaf-based salads, assorted vegetables and if possible, replace white rice by the full, seven grains or quinoa.
  • What you should avoid: Fatty foods such as fried foods, meat (sausage, sausage, mortadella and salami), sour cream, preparations containing too much oil or butter, fatty meats (rib hump, chuck, rump, skirt steak), chicken skin, a yellow cheese and creamy, with sweet cream and whipped cream and carbohydrates with high glycemic index and poor in fiber (sugar, prepared foods with refined flour as pies, pasta, bread).

How to store food to eat all week?

weekly menu: how to plan your week's meals - Women Tips

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What are the necessary care, throughout the week, with the preservation of food (especially vegetables and fruit)? This is a very common question.

Paula Crook points out that fruit and vegetables should be stored under refrigeration because the cold slows down the deterioration process, ensuring quality for a longer time. "The ideal storage temperature is around 10 ° C, because these foods are sensitive to very low temperatures, that 'burn' the leaves of vegetables and cause spots on the fruit. So it should be placed at the bottom of the refrigerator, "he explains.

Also according to the nutritionist, fruits and vegetables should be packed individually, without washing, in ventilated plastic containers. "We have vegetables like lettuce and arugula should have loose leaves, cleaned, dried and stored in ventilated plastic containers or transparent bags filled with air," he adds.

Advantages of the weekly menu planning

Paula Crook, nutritionist PB Consulting Nutrition, points out that the menu planning is important to vary the preparations and to guide the groceries.

But does not stop there! Below you can see these (cited above) and other advantages to assemble your weekly menu:

  • Variation of food: as already highlighted the nutritionist Paula, the menu planning is important to vary the preparations. After all, no one can go on a diet in which you eat every day about the same food!
  • Economy: with the weekly menu in hand can go to the supermarket and buy only what is necessary, thus avoiding unnecessary expenses.
  • Time: with the weekly menu in hand, no time is wasted during the week, going to the supermarket etc. buy one ingredient or another that failed to prepare certain dish. Just use the ingredients that are already home to make certain foods already on the menu.
  • Nutrition: having a weekly menu makes it easy to escape the possible "temptations" (like candy, fast food, snacks). "The lack of planning leads people to consume products of easy preparation and low nutritional quality, as is the case of noodles, nuggets, frozen lasagna, pizza etc. If a menu is easier to follow the diet, "says nutritionist Paula.
  • No waste: going to the supermarket with the weekly menu in hand, buying up only what is necessary, thus avoiding also the waste of perishable foods.
  • Focus: It sounds silly, but the act of weekly sit and arrange to be their food throughout the week - which will include everything you like (of course, but it is also healthy) - will leave more motivated to move forward with the your diet.

Like the tips? Now you know to plan your weekly menu can be very useful in their daily lives and contribute enough to the good results of your diet! Always remember to have the accompaniment of a nutritionist to help you in this process!