Healthy weekly menu with recipes
One adult with the goal of eating well: a balanced week with grains, vegetables, fish and chicken, nothing deep-fried and nothing sweet for breakfast. Every dish has its protein, fat and carbs counted.
Groceries for the whole week come to $87.76 for 1 people, which is $12.54 per person per day, and an adult gets 1689 kcal a day. The shopping list has 60 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 60-item shopping list at different chains' prices, cheapest first.
- Aldi cheapest≈ $83.86
- Costco≈ $85.79
- Walmart≈ $87.75
- Trader Joe's≈ $93.39
- Kroger≈ $95.32
- Target≈ $97.26
- Safeway≈ $102.94
- Whole Foods≈ $123.91
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
$6.86 1795 kcal 1 h 10 min
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Tue 17 November
$5.90 1740 kcal 1 h 10 min
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Wed 18 November
$6.61 1842 kcal 1 h 8 min
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Thu 19 November
$7.33 1912 kcal 50 min
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Fri 20 November
$5.74 1548 kcal 1 h 45 min
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Sat 21 November
$6.10 1501 kcal 40 min
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Sun 22 November
$5.82 1486 kcal 1 h 5 min
Shopping list: 60 items
- Bell peppers300 g
- Button mushrooms200 g
- Carrots200 g
- Cucumbers400 g
- Fresh ginger50 g
- Garlic50 g
- Leaf lettuce150 g
- Onions200 g
- Red onion100 g
- Sweet potatoes200 g
- Tomatoes500 g
- White cabbage1.2 kg
- Apples500 g
- Avocado1 pcs
- Bananas100 g
- Lemon50 g
- Pears100 g
- Chicken breast fillet800 g
- Chicken thighs900 g
- Eggs10 pcs
- Cottage cheese 5% (tvorog)300 g
- Greek yogurt250 g
- Plain yogurt600 g
- Tofu600 g
- Basmati rice500 g
- Bulgur500 g
- Egg noodles400 g
- Granola350 g
- Long-grain rice800 g
- Red lentils450 g
- Rice noodles400 g
- Rolled oats400 g
- Wheat tortillas240 g
- Whole-grain bread350 g
- Black olives300 g
- Canned chickpeas400 g
- Canned tomatoes800 g
- Coconut milk400 ml
- Broccoli (frozen)800 g
- Cauliflower (frozen)400 g
- Spinach (frozen)400 g
- Raisins200 g
- Sunflower seeds200 g
- Walnuts150 g
- Honey350 g
- Soy sauce250 ml
- Starch200 g
- Wheat flour1 kg
- Cinnamon30 g
- Cumin30 g
- Curry powder50 g
- Dried oregano10 g
- Ground black pepper50 g
- Olive oil500 ml
- Paprika50 g
- Salt1 kg
- Sesame oil250 ml
- Sesame seeds100 g
- Sunflower oil900 ml
- Turmeric30 g
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 1 cost?
This week is $87.76 for 1 people, that is $12.54 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?
60 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.