Cooking for One or Two: Easy, Budget-Friendly Meal Ideas
Cooking for a smaller household can feel like more trouble than it is worth. These practical strategies make it easier to eat well without waste.
The short version
- Plan a few meals that share ingredients to reduce waste.
- Cook once and eat twice by turning leftovers into a new meal.
- Frozen vegetables, canned beans and eggs are affordable staples for small households.
In this guide
After years of cooking for a family, preparing meals for one or two can feel like a lot of effort for a small payoff. Recipes make too much, groceries spoil before you use them and eating alone can make cooking less appealing. With a few strategies, it can become easier, more affordable and even enjoyable.
Plan around shared ingredients
Choose a few ingredients that work in several meals. For example, a rotisserie chicken can become:
- Chicken with roasted vegetables on day one
- Chicken salad sandwiches on day two
- Chicken and vegetable soup on day three
A bag of spinach can go into an omelet, a salad, pasta and a smoothie during the same week.
Shop smart for small households
- Buy loose produce so you can take exactly what you need.
- Use the salad bar for small amounts of chopped vegetables.
- Ask the deli or meat counter for smaller portions.
- Choose frozen fruits and vegetables, which last for months and can be used a handful at a time.
- Stock canned goods like beans, tuna, salmon and tomatoes.
- Check unit prices to compare value, but only buy in bulk if you will use it before it spoils.
Cook once, eat twice
Make a full recipe and freeze individual portions in labeled containers. Soups, stews, chili, casseroles and pasta sauces freeze well. On busy or low-energy days, you will have a home-cooked meal ready to reheat.
Easy meals for one or two
Breakfast for dinner. Scrambled eggs with vegetables and whole-grain toast takes minutes.
Sheet-pan dinner. Toss a chicken breast or salmon fillet with chopped vegetables, olive oil and seasoning, then roast at 400 degrees until cooked through.
Stir-fry. Use frozen mixed vegetables, a protein like tofu, shrimp or leftover chicken, and serve over rice.
Hearty salads. Top greens with beans, eggs or canned tuna, plus nuts and a simple dressing.
Baked potato bar. Top a baked potato or sweet potato with beans, broccoli, cheese or plain yogurt.
Quesadilla. Fill a whole-wheat tortilla with beans, cheese and vegetables and cook in a skillet.
Soup and sandwich. Heat a portion of frozen homemade soup and pair it with a half sandwich.
Useful tools
- A small skillet and saucepan
- A toaster oven, which heats quickly and uses less energy than a full oven
- A slow cooker or multi-cooker for soups and stews
- Freezer-safe containers in single-serving sizes
- Masking tape and a marker for labeling dates
Make mealtime enjoyable
- Set the table, even when eating alone.
- Try a new recipe each week to keep things interesting.
- Invite a friend for a potluck meal.
- Look for community meals at senior centers, places of worship or community centers. Many Older Americans Act programs offer group meals that combine good food with good company.
Food safety for leftovers
Refrigerate leftovers within two hours of cooking, eat them within three to four days, or freeze them for longer storage. Reheat leftovers until they are steaming hot throughout.
