The economic logic of a weekly menu lies not in the price of each meal, but in the smart repetition of rice, beans, eggs, chicken and vegetables throughout the week.
This menu has been designed to reduce decisions at the end of the day, make the most of ingredients and limit waste. Costs are not listed as they vary greatly depending on the city, season, brands and promotions. The economic logic lies in the smart repetition of items such as rice, beans, eggs, chicken, vegetables and tomato sauce.
Weekly overview
Monday: chicken pie made in the blender, with salad.
Tuesday: oven-baked rice with vegetables and cheese.
Wednesday: one-pot pasta with tuna and tomato.
Thursday: baked omelette with leftover vegetables.
Friday: sautéed chicken with onion, carrot and rice.
Saturday: beans with pumpkin, cabbage and fried onion.
Sunday: pan pizza, with whatever fillings are left in the fridge.
Monday: chicken pie in the blender
Use cooked, shredded chicken, sweetcorn, tomato, onion and chopped parsley. The batter can be blended with milk, eggs, oil, flour and baking powder.
Prepare a large tray, so there are portions left over for the next day’s lunch.
Tuesday: oven-baked rice with vegetables
Mix pre-cooked rice with carrot, peas, courgette, tomato sauce and a little cheese. Bake until heated through and golden on top.
Add chicken from the previous day if you want to increase the protein content.
Wednesday: one-pot pasta
Cook short pasta directly in tomato sauce diluted with water. Add tuna, garlic, onion and herbs at the end.
The technique saves on washing-up and reduces preparation time.
Thursday: baked omelette
Whisk the eggs with a little milk, salt, pepper and herbs. Add cooked vegetables, cheese or leftover meat and bake until set.
Serve with salad or toasted bread.
Friday: sautéed chicken with onion and carrot
Cut boneless chicken breast or thigh into strips, brown and add onion and carrot. Finish with lemon, paprika or a little soy sauce.
Serve with rice and any salad left over from the week.
Saturday: beans with pumpkin and cabbage
Sauté garlic and onion, add cooked beans and cubes of pumpkin. Cook until thickened and finish with cabbage cut into julienne.
Serve with rice and very crispy fried onion.
Sunday: pan pizza
Use pitta bread, a wrap or a quick dough made with flour, water, olive oil and baking powder. Top with sauce, cheese and small amounts of whatever ingredients are left.
Cover the pan and cook over a low heat until the cheese melts.
Basic shopping list
Proteins: 1.2 kg chicken, 12 eggs, 2 tins of tuna, 400 g cheese.
Pantry: rice, beans, pasta, flour, baking powder, tomato sauce, sweetcorn, peas, oil or olive oil.
Fruit and vegetables: onion, garlic, carrot, courgette, tomato, pumpkin, cabbage, salad leaves, lemon and parsley.
Adjust quantities to the number of people and to what you already have at home.
60-minute prep ahead
Cook a pot of rice and another of beans.
Cook and shred the chicken; set half aside for the pie and half for Friday.
Wash, dry and store the leaves. Chop the onion, carrot and pumpkin.
Prepare a simple tomato sauce that can be used in the rice, pasta and pizza.