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Meals for One or Two

Meal Planning

Good meal planning can help you eat better. The first tip is that it’s better to plan meals for the week before going grocery shopping. It will be easier to make a grocery list and you won’t have to wrack your brain over what to fix at mealtime.

At the Grocery Store

  • With meat and some vegetables, you can ask a clerk to wrap up the quantity you want. You can also buy more and freeze the extra.
  • Buying bulk products can also be quite practical, since you determine the quantity yourself.
  • Look for individual servings of yogurt and pudding. Buy eggs by the half-dozen.
  • Buy ripe and unripe fruit so that you can eat it as it ripens.
  • Buy fruit juice as concentrate: it keeps longer and is easy to fix.
  • Frozen vegetables can be a complement to fresh ones: that way, you always have vegetables on hand!
  • Canned goods are easy to store and canned fruit or fish (tuna, salmon, etc.) can occasionally be a good alternative.
  • Keep some prepared dishes or dishes that call for little preparation on hand for the times when you don’t feel like cooking. Simply add what you need to have the four food groups represented in your plate.

At Home

  • There are recipes for 1 or 2 people (such recipe books can be found in bookstores) or you can divide ordinary recipes to get smaller yields.
  • You can also make a recipe with multiple servings and freeze the rest as individual servings for ready-to-eat meals you can just pop out of the freezer.
  • Look for recipes that call for few ingredients and that are easy to prepare.
  • Plan your leftovers. For example, cook 2 or 3 extra servings of rice so that you will have some on hand for upcoming meals.

Breaking the Routine

Eating three meals a day can turn into a somewhat monotonous routine. You can break out of the routine by making mealtime as pleasant as possible. Here are a few tips that will rekindle your interest in sitting down to a good meal.

  • Bring color and life to your table a few times a week. Put fresh-cut flowers on the table and don’t be shy about getting out your best tablecloth.
  • Use music to create different atmospheres. Match the music to the style of meal or simply listen to your favorite music.
  • Change where you eat: on the deck, near a window, in a park, in the living room watching television, and so on.
  • Join a collective kitchen or cook with friends!
  • Trade recipes with friends and family.
  • When the opportunity arises, cook with your grandchildren. It will be a great change of pace and may turn into a very special time for you.