Let’s be honest: Figuring out what’s for dinner can take up a lot of time.
If you and your partner are tired of the 5 pm texts about “what should we eat,” then you are in the right place. We’ve rounded up a weekly meal plan for 2 adults that makes meal prepping a breeze.
The best part? All the recipes are simple and flexible, so you can swap the ingredients based on what you have at hand or what’s on sale at the supermarket.
We’ve also included a grocery list with multipurpose ingredients you can use day in and day out. That way, you can repurpose your leftovers and tailor the meals to your budget.
A balanced meal plan is all about eating a good mix of foods from all the different food groups. That means many vegetables, fruits, whole grains, and lean proteins.
You should also:
Since balanced meals look different for everyone, create a base that the two of you enjoy eating, fits your budget, and accommodates any health conditions.
For example, you might dedicate:
Adjust your calorie intake based on your hunger level and the amount of energy you burn (2).
So, what is a cost-effective weekly meal plan for 2 adults?
To keep costs down, create a menu and list all the ingredients you plan to use, like a spreadsheet. Consider gravitating toward products that fit various meals, such as rice, lentils, beans, canned goods, frozen ingredients, pastas, and oatmeal.
You can buy these products in bulk and slowly build your pantry.
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Some basic ideas to use on a weekly meal plan for 2 adults are:
If you’re craving meat, consider adding half a pound of ground turkey, which is usually cheaper than beef, and you’ll have enough for dinner and lunch the next day.
Chickpeas fit well in a weekly meal plan for 2 adults vegetarian-focused, as well.
For example, you can experiment with shredded chicken, beans, sauces, rice, and vegetables. The dish itself is rich with flavor and quick to put together.
Read more: How A Healthy Meal Planning App Can Change The Way You Eat Forever
Instead of making separate meals, you can focus on flexible dishes with base ingredients everyone likes, and then build the menu from there.
Here are some tips to help you plan a weekly meal plan for two adults.
The “Build Your Own” Approach
The easiest way to make everyone happy is to let them build their meal.
Choose a base ingredient and serve it with different toppings (5).
Here are some ideas to make:
Then, set a couple of different sauces at the table, such as tomato sauce, pesto, or creamy mushroom sauce. Consider adding a variety of other toppings, such as grilled chicken, roasted vegetables, meatballs, parmesan cheese, and chickpeas.
Use shredded chicken, plant-based chorizo, sweet and spicy fried fish, vegetable mix, beans, or grilled steak.
Smart Swaps & Shared Bases
Look for recipes where you can swap different ingredients, but use a universal base.
They have loads of beans and lentils, which you could serve with meat, such as ground turkey, or without.
Write Down A Grocery List
To prevent yourself from buying food you won’t use, write down a weekly meal plan for two with grocery lists to use. Plan a day to do all the shopping, and before you go, sit down with your partner and decide what you would like to eat this week.
Keep the recipes simple and satisfying with rice, quinoa, pasta, and oats.
Shop for the things you need and cross them off your list.
Planning routines can help with spending and ensure that you use all the ingredients throughout the week. The table below offers a simple grocery list to help you plan the upcoming week.
| Produce | Fridge | Pantry | Extras |
|---|---|---|---|
| Tomatoes, bananas, avocado, berries, spinach, sweet potatoes, melons, pears, cucumber, broccoli, mushrooms | Yogurt, cheese, milk, creamers, whipped cream, pork shoulder, cooked chicken or turkey | Bread, tortilla, pasta, rice, cereal, quinoa, oats, chickpeas, lentils, beans | Brown sugar, seasonings (garlic powder, chili powder, cayenne, salt, pepper), olive oil |
This balanced weekly meal plan for 2 adults prioritizes protein from eggs, meats, and legumes, such as chickpeas and lentils.
It also includes plenty of fiber from diverse vegetables, whole grains, and fruits.
Feel free to swap out ingredients based on what is available, on sale, in season, or your personal preferences.
Each meal takes a more diverse approach to provide a hefty dose of energy, alongside other nutrients, such as folate and iron. The spices keep things interesting while also aiding your physical performance and overall health.
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If you’re curious about meal prep for weight loss on a budget, check out our earlier article.
Meal prepping for a 7-day meal plan for 2 adults doesn’t need to take too much time.
The most efficient way to do it is to focus on simple, versatile dishes that you can cook in batches, such as pasta, stew, roasted chicken, curry, or chili. The tips below can help.
Take A Day To Prepare Meals
Choose one day of the week when you can dedicate some time to cooking a few meals for the week ahead.
Try The Modified Meal Prep Approach
When you cook, double your recipes. Then, store them in meal-sized labeled containers and freeze them for later use. This double-recipe approach means you don’t have to spend the entire day cooking when you have pre-stocked your freezer with ready or partially-ready meals. Plus, you don’t have to eat the same meal a couple of days in a row.
Focus On The Base
For example, vegetables like corn, peas, cubed yellow potatoes, bell peppers, and edamame freeze well.
Choose Versatile Recipes
Opt for meals you can remix to avoid getting bored. Having different components that mix well can make a big difference.
Don’t Wash The Fresh Produce Until You Use It
Washing fresh produce like tomatoes, lettuce, and berries and storing them in the fridge can cause them to spoil sooner. Excess moisture can affect the overall freshness of the product. So, ideally, you should store these products in the fridge, unwashed, and then give them a good rinse before you cook them (6). For more details about easy meals for the week, take a look at our prior publication.
Read more:Healthy Fitness Meals to Fuel Your Workout Every Day
Every ingredient you use has an expiration date.
Freezing an ingredient can slightly prolong its use, but it doesn’t mean it lasts forever.
To store the meals safely, focus on their shelf life. Choose ingredients that last longer, such as carrots, celery, and tofu, and store them in air-tight containers to be used before they go bad.
Using containers with lids reduces bacterial growth and keeps food fresher for longer.
Glass jars are a better option for storing stews and soups, as they are less likely to leak and easier to clean, while plastic containers can be a better alternative for storing rice and lean protein.
If you plan on storing diced veggies and fruits, be sure to line the container with paper towels so the fresh produce stays dry. Lastly, time your meals properly so you can consume them before they spoil. For example, seafood, poultry, and red meat stay fresh for about 3-5 days. Eat them within this period or prioritize meals that use them as main ingredients.
The BetterMe app can help you find the right recipes based on the ingredients you already have. The app has multiple features, such as workout routines and calorie tracking, so you can always be one step ahead with your fitness goals.
| One-week shelf life | Two-week shelf life |
|---|---|
| Roasts | Tofu |
| Stir-fries | Apples |
| Tomatoes | Pickles (opened) |
| Grapes | Iceberg lettuce |
| Cut melons | Olives (opened) |
| Fresh berries | Celery |
| Sausage | Beets |
| Casseroles | Onions |
| Fresh herbs | Carrots |
| Ground beans | Turnips |
| Stews | Winter squash |
Having weekly meal plans for couples can drastically reduce trips to the store 1-2 times per month. A proper plan prevents overbuying or underbuying.
The list provides a structured guideline that considers your average spending habits, reduces costs, and delivers all the necessary nutrients.
The shopping list is precise, meaning you don’t have to think about every single thing you will need for breakfast, lunch, dinner, or even snacks.
You can grab everything in one go, and don’t worry about buying on impulse.
You can make bigger batches and then put them away as leftovers to heat up when you need an easy meal. If you whip up a massive pot of chilli on Monday, you already have Tuesday’s lunch all figured out. This type of efficiency not only saves time but also cuts gas costs and helps you make smarter food choices.
The BetterMe app can simplify this process for you. This app serves as your guide, helping you make healthier food choices and effortlessly achieve your goals.
Our app has the power to boost your workout routine and develop a healthier relationship with food. Our previous post goes into great detail about the 7-day family meal plan.
If you are preparing a meal for two and eating it immediately, cook 2 servings per meal. If you are aiming for meal prep, consider doubling or tripling the amount to make about 4 to 6 servings. Then, store the leftovers in airtight containers for later consumption. The ideal protein sources for two adults are versatile ingredients that cook well in batches. That includes chicken thighs or breasts, ground beef and turkey, lentils, chickpeas, and tofu. You can season them with herbs and spices and cook them in larger portions to distribute around meals. If you like fish, consider buying it in smaller fillets or portions that you can set out to thaw as needed. Make a list of all the recipes that need to be ready in a week; it doesn’t have to be exact, but just a general guideline. Then, assign the recipes evenly between the two of you so both people can feel more organized and do equal amounts of tasks. Absolutely! Frozen meals, such as casseroles, stews, chilis, and soups, are an excellent option for a two-adult meal plan. They contain grains and proteins, and you can divide them equally into different portions for ready-to-go meals. These meals save you a lot of time and prevent the food from spoiling too quickly. Frequently Asked Questions
How many servings should you cook per meal?
What is the best proteins for two-adult meal prep?
How to split cooking duties weekly?
Are frozen meals okay for a two-adult plan?
A healthy meal plan for two with grocery list options eliminates those last-minute trips to the store because you forgot something. They provide a detailed guideline to follow, which can save you a lot of time, gas, and energy.
To make cooking easier, prepare your meals in batches. Cook larger portions and use versatile ingredients as a base to create ready-to-go lunches.
The best bases for batch cooking include chickpeas, lentils, ground turkey, chicken thighs, or breasts. You can also use rice or quinoa and mix them with roasted vegetables and different sauces.
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