Unlock the Secrets to Healthy Meal Planning for Two: Easy, Delicious & Nutritious!

Cooking for two can present unique challenges, especially when dietary needs, preferences, and schedules differ. This guide offers strategies and ideas to navigate these hurdles and create a healthy and satisfying meal plan for both partners.

Common Struggles and Questions

Many couples face similar struggles when it comes to meal planning:

Different Tastes: "How can I make meals that both of us want to eat?"
Boredom: "My partner gets bored easily, and I can eat the same thing for days."
Dietary Restrictions: "I'm a vegetarian, and my partner is a carnivore." "I love (insert food here), but my SO is allergic."
Varying Appetites: "My partner needs much larger serving sizes than me! How can I get this right?"
Picky Eaters: "My partner is so picky." "My partner only eats junk food and refuses to eat vegetables. What do I do?"
Budget Concerns: "Our food budget is out of control. How can we keep costs down while cooking for two?"
Leftover Aversion: "My SO doesn't like leftovers or microwaved food."

Strategies for Success

Here are some strategies to overcome these challenges and create a healthy meal plan for two:

Finding Common Ground

The first step is to identify ingredients and cuisines that both partners enjoy. For example, if you both love potatoes, explore different ways to prepare them, such as mashed, baked, or in soups. Discuss ingredients and cuisines you’re both open to and enjoy. While occasional separate meals or ingredients may be necessary, focusing on shared preferences can simplify meal planning. Will you still have to cook separate meals or ingredients sometimes? Yes.

Embracing Variety

To avoid the monotony of meal prep, consider preparing meals twice a week (e.g., Sunday and Wednesday) instead of just once. Not everyone loves the somewhat repetitive nature of meal prep. Another option is a buffet-style meal prep, where ingredients are cooked separately (e.g., grilled chicken, rice, roasted vegetables) and combined into meals as desired. I encourage my community to prep twice a week (Sunday and Wednesday) instead of just once (or to prep only for a few days and leave the rest open for spontaneity), because it prevents your meals from becoming too repetitive. Another idea worth trying is a buffet-style meal prep. Buffet meal preps involve cooking ingredients separately (a big batch of grilled chicken, a big batch of rice, a big batch of roasted veggies, etc.) so that you’re able to build meals as you go. This strategy is an especially great option for couples that need a larger variety in meal prep.

Adapting to Different Dietary Needs

When one partner is vegetarian or vegan, focus on preparing similar carbs and veggies while varying the protein source. Many plant-based proteins require similar cooking methods as animal proteins. For example, chicken and tofu can be cooked on a sheet pan with roughly the same flavor. I grew up in a house that was just like this: my mom is vegetarian, my dad is a carnivore, and my mom would cook several different meals to please everyone all the time. As I mentioned in the first tip, finding common ground here is essential. If you both like similar carbs and veggies, changing the protein is a breeze. Many plant-based proteins used in meal prep require similar cooking methods as animal proteins. For example, you can cook chicken AND tofu on a sheet pan and produce roughly the same flavor. If you need help cooking meals that satisfy vegans, vegetarians, AND carnivores, I recommend looking into the WWL Meal Prep Program.

Adjusting Serving Sizes

To accommodate different appetite sizes, cook meals that serve six or more, but expect to get only four total servings-two normal-sized servings for one partner and two larger ones for the other, or vice versa. Another option is to figure out ways to add more volume to meals. “My partner needs much larger serving sizes than me! No one ever expected meal prep would involve so much math, amirite? A good rule of thumb here would be to cook meals that serve six or more. However, only expect to get 4 total servings-2 normal-sized servings for you, and 2 larger ones for your partner, or vice versa. That’s how I’d tackle this one. Another option is to figure out ways to add more volume to meals.

Managing Food Allergies

Focus on ingredients that both partners can enjoy. If one partner has a food allergy, concentrate on what you CAN eat instead of what you can't. For example, if your partner is lactose intolerant and you love cheese, you can make a pasta dish or mac and cheese and divide the recipe in half. Of course, if your partner has severe allergies where they can’t even be around a certain food, this tip won’t work as well. It’s a bummer when your partner can’t enjoy the same foods you can due to a food allergy. Again, the best thing to do is here is to focus on what you do have in common. For example, if your partner is lactose intolerant and you love cheese, you can make a pasta dish or mac and cheese and divide the recipe in half. I encourage you to focus on ways you can be creative instead of focusing on what you CAN’T eat in this situation.

Encouraging Healthy Eating Habits

Avoid forcing or shaming a partner into eating healthier. Instead, gently encourage them to try new foods by offering small samples or involving them in the cooking process. You can gently encourage your partner to try new foods by asking them to sample foods you’ve cooked (tasting from the pot) or even help you with the cooking process. It can be so hard to watch the people we love treating their bodies not as well as they could be, but they have to realize this on their own. One thing I would suggest is encouraging your partner to try what you’re cooking instead of having a whole bowl or plate of it. It’s more casual and less of a commitment. I’m not condoning sneaking vegetables into their food the way you might with a kid, but it’s also worth trying to prepare healthy ingredients in ways you know they like.

Budget-Friendly Tips

Cooking for two allows for bulk buying, which can save money on items like meat, frozen vegetables, and pantry staples. When I meal prepped for two, we probably spent $300 every 3-4 months at Costco on meat, cleaning items, paper goods (toilet paper, paper towels), frozen veggies, pantry items, and some snacks. I hope that if you’re cooking for two, you and your partner are splitting the bill somehow! I recommend checking out some of my grocery budgeting tips here. But there are also ways to save when you’re cooking for two that aren’t as easy when you’re on your own. For example, you can’t exactly buy in bulk when you’re cooking for one (who has the freezer space or time to eat all of that before it goes bad?!).

Read also: Healthy Eating on the Run

Dealing with Leftover Aversion

If one partner dislikes leftovers, consider having them cook their own meals. It’s one thing to offer to meal prep for your partner when you’re already doing it for yourself, but if they ask that you cook separate meals as well just for them? If you’re into meal prep but your partner can’t get on board, this would be a good time to have the “you cook your own meals” conversation.

Quick and Easy Meal Ideas for Two

Here are some recipes and meal ideas perfect for couples, focusing on minimal prep and easy cleanup:

Stir-fries and Skillets

Beef Stir Fry: Ready in 30 minutes.
Ground Turkey Stir Fry: Simple and quick.
Goat Cheese and Chicken Skillet: A balanced and flavorful meal.

Sheet Pan Meals

Sheet Pan Chicken Thighs: Minimal prep and easy cleanup.
Sheet Pan Chicken and Asparagus: Great for meal prep.
Sheet Pan Greek Chicken: Easy dinner that doubles as meal prep.
Sheet Pan Shrimp Fajitas: A quick 30-minute dinner.

Comfort Food Favorites

Mini Chicken Pot Pies: A lighter version of comfort food in individual serving sizes. They're freezer-friendly, too.
Crockpot Lasagna: Cooks hands-off all day and is super easy to assemble.

Takeout Alternatives

Mandarin Chicken: A healthier take on takeout with a delicious sauce.
Weeknight Lo Mein: Better than takeout.
Olive Garden Shrimp Scampi: The best copycat recipe.
15 Minute Spicy Noodles: A lifesaver when you don't know what to make for dinner.

Low-Carb Options

Explore low-carb dinner ideas to satisfy different dietary preferences.

Recipe Inspirations

Here are some specific recipe ideas, including nutritional information:

Chicken Fajitas: 369 calories, 15g fat, 28g protein per fajita.
Pork Medallions: 220 calories, 9g fat, 25g protein per 3 ounces cooked pork.
Salmon Spinach Salad: 265 calories, 18g fat, 18g protein per serving.
Pork Tenderloin with Vegetables: 229 calories, 9g fat, 25g protein per serving.
Stuffed Peppers: 341 calories, 7g fat, 19g protein per 2 stuffed pepper halves.
Chicken Noodle Soup: Aromatic broth with ginger, good for colds.
Chicken Cacciatore: Simple to prepare and loaded with vegetables.
Tilapia Fillet: 193 calories, 7g fat, 32g protein per fillet.
Tuna Marinade: 505 calories, 17g fat, 42g protein per serving.
Pork Chops with Cherry Sauce: 278 calories, 8g fat, 28g protein per chop with sauce.
Salmon Fillet (Foil-Packet): 274 calories, 19g fat, 24g protein per fillet.
Beef Burgundy: 376 calories, 10g fat, 32g protein per 1-1/2 cups.
Beef Barley Soup: 133 calories, 4g fat, 14g protein per cup.

Additional Recipe Ideas

Butter Bean Curry: A vegetarian option with satisfying texture.
Puy Lentils with Seared Salmon: A healthy dish with salmon or a vegan alternative.
Healthy Seafood Pasta: A quick and easy dish bursting with nutrients.
Tomato Penne with Avocado: A healthy pasta dish with all five of your 5-a-day.
Courgette, Chilli & Mint with Pearl Couscous: A simple weeknight supper ready in 25 minutes.
Sticky Miso Aubergine Traybake: A tasty meat-free midweek meal.
Healthy Shakshuka: A lighter and satisfying breakfast option.
Gnocchi Traybake with Lemony Ricotta: An adaptable one-tray wonder.
Spicy Harissa Bean Stew: A flavorful and nutrient-packed stew.
Nduja & Spring Greens Pasta: A simple and speedy midweek meal.
Kidney Bean Curry: A cheap, delicious, filling, and vegan-friendly curry.
Vegetable Soup: Adaptable to whatever vegetables you have on hand.
Marinated Tofu: Marinated in a punchy maple, chilli, and soy dressing.
Linguine with Avocado, Tomato & Lime: A low-calorie vegan linguine that can be served cold.
Chana Masala with Pomegranate Raita: A fragrant and healthy curry.
Indian Chickpeas with Poached Eggs: A quick and fibre-rich vegetarian supper.
Saucy Bean Baked Eggs: A quick, easy, tasty, and healthy dish using storecupboard staples.
Veggie Yaki Udon: A flavour-packed Japanese-inspired meal.
HATS sandwich: hummus, avocado, tomato and shallots on the bread. A tasty, quick and healthy lunch. 278 calories, 11g fat, 11g protein per sandwich.
Orange Beef Sauce with Red pepper flakes: 390 calories, 11g fat, 26g protein per 1-1/2 cups with 1/2 cup rice.
Italian-style grilled veggies with sweet and sour dressing: 219 calories, 19g fat, 2g protein per cup.
Happy hash with sweet potato, carrots, purple potato and kale: 304 calories, 14g fat, 4g protein per cup.

Read also: Mobile Dining Revolution

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