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How to create a weekly meal plan for 5 days so that you shop only once a week, and still eat wholesome meals? We teamed up with Jana Florentýna Zatloukalová, author of the blog Kuchařka pro dceru, who has created exactly such a meal plan with a shopping list. Don't worry, you won't be eating just rice and pasta! All the ingredients can be ordered on Rohlik.
So don't go out unless you have to, and plan your shopping for just one day a week. We will deliver everything to your home. And by better planning your shopping, you will also help other residents of your city. We will have more capacity for deliveries, so we can manage to deliver groceries to even more people who need it. Together we can do it!
Author of our great menu:
From breakfast to dinner
- Breakfast: You can start the day with something sweet. You'll burn the energy during the day. Oats, porridge, fruit, and honey are ideal.
- Snack: The second and last chance to indulge in something sweet. We don't recommend it after lunch. The best snack is fruit, which provides fiber and vitamins in addition to sugar.
- Lunch: The main meal of the day. Not always is there time and desire for a hot meal during the week, so we make up for it on the weekend, where there will be soup in addition to the main course.
- Snack: The ideal time to replenish vitamins with fresh vegetables. If you don't snack, at least have it with dinner.
- Dinner: If you like large portions, replace part of the side dish with vegetables. Your stomach will be filled, but you won't increase the amount of carbohydrates. Additionally, you'll increase the nutritional value of the entire dinner. On the weekend, prepare spreads, salads, soup, or omelets for dinner from leftover ingredients.
Shop for the whole week - 1 purchase, 125 servings
* The shopping list is sufficient for a family with 2 adults and 2 children for 5 days in the mode of 5 meals a day. That is a total of 125 portions.
* It is not necessary to buy basic ingredients that you probably have at home.
* The estimated cost of shopping is around 2,800 CZK. One portion comes out to approximately 23 CZK.
* You can add ingredients directly to the cart in the recipes. So if you don't eat something, you can easily remove it from the shopping list.