Planning Healthy Meals for 1 or 2

Are you sick of eating leftovers? Do you find it wasteful to throw away extra food?

If your family rarely find time to eat together and meal times include just one or two people then you have to rethink how you prepare your meals.

The MayoClinic shares the following tips on how to make small-quantity cooking easier and more interesting.


Buy frozen foods in bulk. Examples of foods that you can buy in bulk are fruits, vegetables, chicken breasts, fish fillets. You can simply get them from your fridge, and thaw out just the amount you need. Store ready-to-eat, low-fat, low-sodium canned goods, frozen meals, and prepackaged single-serving foods.

Utilize your fridge

You might not think of other foods to store in you fridge except those that spoil easily. But there are other foods that freeze well. These include: breads, fruits, vegetables, whole grains, nuts and seeds. Freezing keeps foods fresh longer, thus preventing waste. For best quality, freeze foods while they are still fresh.

Cook a batch and freeze single portions

For instance if you prepare a stew, you can freeze individual-size servings and just take out the amount you need. Make sure to manage the contents of you refrigerator wisely. Write the date and contents on packages or containers and move older ones forward as you add more food.

Use extras wisely

Plan meals so that you can use the leftovers for new dishes. MayoClinic gives these examples:

  • Cook rice as a side dish for one meal, then use the remainder in a casserole or rice pudding.
  • Bake chicken for a meal and use the leftovers in sandwiches, soup or toss with greens, dried fruit, and nuts for a tasty salad.
  • Make a meatloaf mixture and bake some as a meatloaf and freeze the uncooked portion for later use in meatballs or stuffed peppers.

Do your homework

There are many cookbooks with recipes for one or two people. Cookbooks not only provide delicious recipes, they also handout useful cooking advice on electing healthy foods, planning menus, shopping and reading food labels.

Source: MayoClinic

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