Act Now BC - Cooking for one or two

Preparing nutritious, tasty meals for one or two people can be a challenge, especially if you’re used to cooking for a family – or find it hard to get motivated to cook for just you. Here are some easy options that can help:

If you’re used to making larger recipes, divide the food into portions, eat one portion and freeze the rest. Store in containers, freezer bags or aluminum foil. Label the packages with the date and the contents.
Don’t freeze more than you can eat in 2 - 3 months. Consider exchanging frozen portions with friends. Soups, casseroles, stews and meatloaf all freeze well.
Share a potluck dinner with friends or start a lunch or eating club where the host makes soup or an entrée and others bring salad, bread or fruit.
Join a collective kitchen or share cooking with friends. Meet to plan, shop and prepare several meals together. Everyone can take meals home to freeze for times when they don’t feel like shopping or cooking.
If you don’t feel like cooking:

enjoy dinner out occasionally and take the leftovers home for another meal;
try a no-cook meal from the deli;
pick up pre-cut veggies, lettuce, nuts, beans, and fruit for a tasty, balanced salad that requires little preparation.

Sometimes the extra expense is worth it when you just don’t feel like cooking.

A little advance preparation and planning will make cooking for one or two easier.

Check the cookbooks at your local library for recipes that serve one or two. Look for simple recipes that use few ingredients and are fast to make. Revise larger recipes that make enough for 4 or 6 by cutting them in half.
Make sure you have small pots, ovenproof dishes and baking pans to cook smaller quantities quickly and make cleaning up easier. Check the local thrift store for good buys.
Use blenders, choppers or food processors to make cutting and chopping easier. When preparing vegetables, do double quantities and store the extra pieces in the fridge so they’re ready to toss into salads, soups and casseroles.
If you have difficulty handling equipment or utensils due to arthritis or other conditions, see your physician or health unit. They may be able to refer you to an occupational therapist who can suggest different techniques or adaptations for the equipment to help you.

Healthy meals start at the grocery store. Keep a variety of nutritious foods that you like on hand in your cupboards, fridge and freezer. That way you’ll always have the makings for a tasty meal. Here are some suggestions:

From the grain products group:

Whole grain crackers, macaroni, noodles, rice, oatmeal and ready-to-eat cereals will last a while on the cupboard shelf.
Keep whole grain breads and rolls in the freezer to keep them fresh and available for sandwiches or to round out a meal of soup or salad.

In the vegetables and fruit group:

Frozen, canned or dried choices can be as nutritious as fresh and last longer in the freezer or the pantry.
Canned and dried soups or jars of pasta sauce will add vegetables to a meal as well.

In the milk and alternatives group:

Buy small containers of fresh milk or yogurt that you can store in the fridge and use quickly.
Canned evaporated milk, UHT packaged milk, ready made puddings and dried skim milk powder all last on the cupboard shelf.

From the meats and alternatives group:

Look for canned salmon, tuna, beans and lentils, stew, or chili. Peanut butter, other nut butters, or nuts from the bulk section are also great choices.
Buy frozen lean meats, poultry, or fish for your freezer at home.

Make the most of leftovers

Planning for leftovers makes preparation easier and reduces food waste. To preserve nutrients and keep the food safe to eat, cover and chill extra portions as soon as you’ve served the amount you’ll be eating right away. Leftovers stored in the fridge should be used within 2 - 3 days. They can also be stored in the freezer for 2 - 3 months.

Regardless of your age, and whether you eat alone or with others, a healthy diet will help you feel your best and have the energy to do the things you enjoy. It’s worth taking the time to have nutritious, tasty meals and snacks.

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

The Senior Chef: Cooking for One or Two (PDF)

Dietitian Services @ Healthlink BC