Free guides

Meal Prep for One or Two Guide

Discover simple meal prep strategies for solo or couples to save time, money, and stress.

Meal prepping for one or two might sound like a chore, but it’s one of the simplest ways to save time, money, and sanity during the week. Whether you’re a solo cook or a couple sharing the kitchen, a bit of planning on a Sunday afternoon can turn your mealtimes into stress-free, enjoyable experiences. This guide will walk you through efficient planning systems and a 90-minute Sunday prep routine tailored for solo cooks and couples. By the end, you’ll be well on your way to reducing food waste and mealtime decision fatigue.

Planning Your Meals

The first step in meal prepping is planning. Start by listing the meals you want to prepare for the week. Consider your schedule, dietary preferences, and any leftovers you can use. A good rule of thumb is to aim for 3-4 main meals and 2-3 side dishes that can be reused. For example, a batch of cooked rice or pasta can serve as a base for multiple meals.

Tip: Use a meal planning template or a whiteboard in your kitchen to keep track of your meals. This will help you stay organised and avoid last-minute decisions.

Once you have your meals listed, make a shopping list. Group similar items together to make your grocery shopping more efficient. Don’t forget to include any pantry staples you might need, like spices, oils, or condiments.

Sunday Prep Routine

Here’s a 90-minute Sunday prep routine that’s perfect for solo cooks and couples. Adjust the quantities based on your household size and dietary needs.

Step-by-Step Sunday Prep Routine

1. Breakfast Prep (15 minutes)
2. Make a big batch of overnight oats or smoothies. For overnight oats, mix 200g of rolled oats, 400ml of milk (dairy or plant-based), 1 tbsp of chia seeds, and your choice of fruits and nuts. Divide into 4-5 jars and refrigerate overnight.
3. For smoothies, blend 200g of frozen mixed berries, 2 bananas, 400ml of milk, and a handful of spinach. Pour into 4-5 jars and freeze. Thaw overnight in the fridge.

1. Lunch Prep (30 minutes)
2. Cook a large batch of rice or pasta. For rice, cook 200g of basmati rice in 400ml of water. For pasta, cook 200g of spaghetti in 1 litre of boiling water.
3. Prepare a salad by chopping 200g of mixed leaves, 100g of cherry tomatoes, and 100g of cucumber. Store in an airtight container with a dressing of 2 tbsp of olive oil, 1 tbsp of balsamic vinegar, and a pinch of salt and pepper.

1. Dinner Prep (30 minutes)
2. Cook a large batch of chicken or vegetables. For chicken, cook 400g of chicken breasts in 1 tbsp of olive oil, salt, and pepper. For vegetables, steam or roast 400g of mixed vegetables like carrots, peas, and broccoli.
3. Prepare a simple sauce or gravy to go with your main. For a quick sauce, mix 2 tbsp of flour, 1 tbsp of olive oil, and 400ml of chicken or vegetable stock. Simmer until thickened.

1. Snacks and Extras (15 minutes)
2. Prepare some easy snacks like nuts, fruit, or yogurt. For yogurt, mix 400g of Greek yogurt with your choice of honey, granola, and fruits.
3. Store any leftovers in airtight containers or freezer bags. Label everything with the date and contents.

Storing and Reheating

Proper storage and reheating are crucial to food safety. Here’s a quick guide:

Tip: Always cool leftovers to room temperature before storing in the fridge or freezer. Use airtight containers or freezer bags to prevent freezer burn and maintain freshness.

When reheating, make sure the food is steaming hot throughout. For microwaving, stir the food every 30 seconds to ensure even heating. For the oven, use a low temperature (around 160°C) to prevent drying out.

Worked Example

Let’s say you’re prepping for a family of two. Here’s a simple meal plan:

• Breakfast: Overnight oats with mixed berries and nuts
• Lunch: Rice with mixed vegetables and a simple sauce
• Dinner: Chicken with roasted vegetables and a gravy
• Snacks: Greek yogurt with honey and granola

For the overnight oats, you’ll need 400g of rolled oats, 800ml of milk, 2 tbsp of chia seeds, and 200g of mixed berries and nuts. Divide into 8 jars and refrigerate overnight.

For the rice, cook 400g of basmati rice in 800ml of water. For the mixed vegetables, steam or roast 800g of mixed vegetables. Prepare a simple sauce by mixing 4 tbsp of flour, 2 tbsp of olive oil, and 800ml of vegetable stock. Simmer until thickened.

For the chicken, cook 800g of chicken breasts in 2 tbsp of olive oil, salt, and pepper. For the roasted vegetables, roast 800g of mixed vegetables like carrots, peas, and broccoli. Prepare a gravy by mixing 4 tbsp of flour, 2 tbsp of olive oil, and 800ml of chicken stock. Simmer until thickened.

For the Greek yogurt, mix 800g of Greek yogurt with 2 tbsp of honey and 200g of granola. Store in airtight containers.

Practical Summary

Meal prepping for one or two is a simple and effective way to save time, money, and reduce food waste. By planning your meals, making a shopping list, and following a Sunday prep routine, you can turn your mealtimes into stress-free, enjoyable experiences. Remember to store and reheat your food properly to ensure food safety. With a bit of planning, you can make meal prepping a regular part of your weekly routine.

Frequently Asked Questions

How much time do I need to meal prep for one or two?

You can spend as little as 30 minutes to an hour on Sunday prep, depending on your meal plan. The key is to batch cook and prepare ingredients that can be reused throughout the week.

What should I include in my meal prep for one or two?

Include a mix of breakfast, lunch, dinner, and snack options. Aim for 3-4 main meals and 2-3 side dishes that can be reused. Don’t forget to include easy snacks like nuts, fruit, or yogurt.

How do I store and reheat my meal prep?

Always cool leftovers to room temperature before storing in the fridge or freezer. Use airtight containers or freezer bags to prevent freezer burn and maintain freshness. When reheating, make sure the food is steaming hot throughout. For microwaving, stir the food every 30 seconds to ensure even heating. For the oven, use a low temperature (around 160°C) to prevent drying out.

How can I reduce food waste with meal prep?

Plan your meals for the week, make a shopping list, and stick to it. Cook in bulk and store leftovers properly. Use leftovers creatively in new meals. Don’t forget to freeze any food that won’t be used within a few days.