Weekly menu for a family of 3 with recipes
A family of three: two adults and a six-year-old at the same table. Seven breakfasts, lunches and dinners, servings for three, children's limits applied, ingredients from an ordinary supermarket.
Groceries for the whole week come to $150.27 for 3 people, which is $7.16 per person per day, and an adult gets 1541 kcal a day. The shopping list has 73 items counted in packs at average supermarket prices (United States); your store will differ, but the proportions hold.
Where this week costs less
The same 73-item shopping list at different chains' prices, cheapest first.
- Aldi cheapest≈ $143.64
- Costco≈ $146.93
- Walmart≈ $150.27
- Trader Joe's≈ $159.94
- Kroger≈ $163.24
- Target≈ $166.57
- Safeway≈ $176.30
- Whole Foods≈ $212.23
These are estimates: average Rosstat prices with the chain's index; for VkusVill, prices from its own catalog. Your local store will differ.
Week from 16 November 2026
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Mon 16 November
$12.14 1121 kcal 1 h 30 min
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Tue 17 November
$17.60 1827 kcal 58 min
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Wed 18 November
$14.79 1146 kcal 1 h 15 min
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Thu 19 November
$16.88 2013 kcal 1 h 35 min
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Fri 20 November
$14.18 1313 kcal 1 h 45 min
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Sat 21 November
$8.72 1515 kcal 1 h
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Sun 22 November
$16.22 1849 kcal 1 h 30 min
Shopping list: 73 items
- Bell peppers700 g
- Button mushrooms100 g
- Carrots600 g
- Cilantro50 g
- Cucumbers100 g
- Eggplant700 g
- Fresh basil60 g
- Fresh ginger50 g
- Garlic150 g
- Green onions250 g
- Leek300 g
- Onions400 g
- Parsley50 g
- Potatoes300 g
- Red cabbage1 kg
- Tomatoes200 g
- White cabbage1.2 kg
- Apples600 g
- Lemon50 g
- Lime150 g
- Oranges200 g
- Pomegranate1 pcs
- Chicken breast fillet2.4 kg
- Chicken liver500 g
- Ground pork and beef500 g
- Ham300 g
- Eggs40 pcs
- Butter180 g
- Cream 20%500 ml
- Hard cheese800 g
- Milk 2.5%930 ml
- Parmesan200 g
- Plain yogurt600 g
- Pasta450 g
- Rice noodles400 g
- Rolled oats400 g
- Short-grain rice800 g
- Spaghetti450 g
- Pita bread5 pcs
- Canned pineapple565 g
- Canned pink salmon245 g
- Canned red beans400 g
- Canned tomatoes400 g
- Olives300 g
- Broccoli (frozen)800 g
- Frozen cranberries300 g
- Frozen sour cherries300 g
- Flax seeds200 g
- Peanuts200 g
- Raisins200 g
- Sunflower seeds200 g
- Walnuts300 g
- Baking powder15 g
- Breadcrumbs200 g
- Cocoa powder100 g
- Dark chocolate90 g
- Honey350 g
- Ketchup350 g
- Mayonnaise400 g
- Peanut butter300 g
- Rice vinegar200 ml
- Soy sauce250 ml
- Sriracha200 ml
- Starch200 g
- Sugar1 kg
- Vinegar 9%500 ml
- Wheat flour1 kg
- Cinnamon30 g
- Ground black pepper50 g
- Olive oil500 ml
- Salt1 kg
- Sesame seeds100 g
- Sunflower oil900 ml
The list is counted in packs, not grams: a head of cabbage, a bag of rice, a dozen eggs. Prices are supermarket averages; your store will differ.
How to use it
This is a real week built by the Racion planner for the coming Monday, not a list of ideas: every day has its calories, price and time at the stove, and the ingredients are gathered into one list by store aisle. The page updates every Monday; past weeks do not repeat.
To get a week like this for yourself, answer seven questions: country and store, who eats, what is off limits, what appliances you have, which meals, the budget. The planner accounts for allergies, children by age, what is already at home and favourite dishes, and the shopping list can be ticked off in the store from your phone.
Questions
How much does a weekly menu for 3 cost?
This week is $150.27 for 3 people, that is $7.16 per person per day at average supermarket prices (United States). Meat, fish and cheese are always the priciest lines, grains, vegetables and eggs the cheapest; the budget menu on this site saves through grains and chicken, not through smaller servings.
Can a dish be swapped?
Yes. In a week built for you every dish has a swap button: the planner offers another dish for the same meal within your limits, and the shopping list recalculates. Dishes you dislike can be marked and never come back.
How is the shopping list organised?
73 items in 12 store aisles: vegetables, meat, dairy, dry goods and so on, in the order you walk the store. Amounts are rounded to packs, every line has a price, and what you already have at home can be crossed out before shopping.
Why does the menu change?
The page shows the week from the coming Monday, and every week the planner builds it again from one and a half thousand recipes. Last week can be kept in your account, with the list and the ticks.