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Nutrition Times
June 2021
Cooking for One to Two
Cooking for one to two can be challenge but it can also have perks such as being able to cook what you prefer to eat. With the current Covid-19 situation, more people are eating their meals alone or with their partner. It can be easy to fall into the habit of cooking and eating the same things if you are cooking for one to two. Below are some ideas to win this challenge to keep your meals delicious, varied, easier, enjoyable and nourishing for you body and spirit.
Use simple meal plan ideas to get you started – Start with the Eat Well Plate as your main guide. Skip the cooking occasionally; not all meals require cooking!
  • Peanut butter and banana on whole grain bread, with a glass of milk
  • Cottage cheese and fruit, with a whole grain muffin
  • Pre-made low-fat, low-sodium vegetable soup, with whole grain crackers and cheese
  • Plain yogurt mixed with granola and topped with fruit
  • Green salad with pumpkin or sunflower seeds, canned tuna and a piece of fruit
  • Half of an avocado spread on toast with a boiled egg.
For more ideas visit Sample Meal Plans for Healthy Eating (

Search for new ideas - Get recipe ideas from websites, cookbooks, magazines, apps, friends and family. Check your fridge, freezer and cupboards for foods you have and search for recipes ideas. Visit Dietitians of Canada’s Cookspiration for ideas and grocery store lists. Other ideas include meal apps like and

Plan for more variety and convenient cooking - Try making at least one meal a week that you can break into smaller portions and freeze for another easy meal, such as a soup, chili or stew. Buy individual portions or purchase and portion yourself to store in the freezer. Make whole grain pasta, brown rice, potatoes or quinoa to last a few meals. Easily microwave different fresh or frozen vegetables, use your premade whole grain such as brown rice, and cook an individual serving of fish, chicken or lean meat to create a Eat Well Plate.

Make it easy for yourself - Consider frozen, canned, pre-washed and pre-cut vegetables to save yourself time and energy peeling and preparing. Add leftover chicken, canned beans or tuna and leftover or frozen vegetables to whole grain pasta with a simple tomato or pesto sauce. Add tofu cubes and leftover or frozen vegetables to cooked rice, and bake with a sprinkle of cheese. Make a Mediterranean platter with hummus, vegetables, olives and whole grain pita or crackers. Take leftover dahl (lentils) or sabji (a vegetable dish) and spread them on a whole grain roti or chapatti. Buy pre-made salmon or veggie burger patties and serve on a whole grain bun with a side salad.

Enjoy meals and take time to eat - Don’t feel the need to rush because you might be eating alone. Enjoy your food and put away distractions like the TV, newspaper or electronics. Turn on some of your favourite tunes. Set the table with a nice table cloth, flowers or candle. Have a picnic lunch outside and enjoy the the natural songs of birds.

Use mealtime as a chance to connect - virtually. Talk to friends and family virtually to share what is going on in everyone’s life. Even though we might have social restrictions with Covid-19, we can still connect and eat a meal together virtually. Once the restrictions are lifted, there are many ideas on the Health Canada website here .

Simple Meal Ideas from Health Canada – you can find many easy recipe ideas that work well when cooking for one to two on this site.

There are more ideas for recipes here!

Do it Yourself Power Bowl - Power bowls are easy to create for just one or two people and the options are endless! Start with these delicious Sofrito Mediterranean or Pineapple Cranberry Power Bowl recipes.


Pineapple Cranberry Bowl

  • Plain yogurt or cottage cheese
  • Pineapple slices
  • Shredded coconut
  • Dried cranberries
  • Oatmeal flakes or granola
  • Kiwi slices
  • Chia seeds
  • Pumpkin seeds
  • Honey (optional) 


Sofrito Mediterranean Bowl

  • Roasted baby potato or quinoa
  • Tofu, chickpeas, humus, chicken (canned or fresh) or turkey
  • Feta cheese
  • Cherry tomatoes
  • Cucumber
  • Kalamata olives
  • Spinach
  • Try this Sofrito recipe or Pesto 

 For more Power Bowl recipes, visit AHS Healthy Eating Starts Here

Find a Dietitian
Upcoming Nutrition Classes
Prenatal, Infant and Toddler Nutrition Classes:
To look for upcoming classes, and to register, please visit 
Alberta Healthy Living Program: The Alberta Healthy Living Program classes are available to help manage chronic conditions. Topics include Diabetes, Weight Management, Stress Management, Healthy Eating to Reduce your Risk, Emotional Eating and more. Access the Class Guide here.
To register call: Lethbridge 1-866-505-6654 or Medicine Hat/Brooks 1-866-795-9709.

Please Note: Due to COVID-19, all nutrition classes are now being offered online via Zoom.
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Alberta Health Services · Lethbridge Community Health Unit · 801 1 Ave S Rm A143 · Lethbridge, AB T1J 4L5 · Canada

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