Complete meal plan for two

Written byListonic team

Updated on Oct 1, 2024

Enjoy intimate meals with our complete meal plan for two. Perfect for couples or roommates, this plan includes delicious recipes designed for two servings. Make meal prep fun and easy with perfectly portioned dishes.

Meal plan grocery list

Meats

Chicken breast

Ground beef

Fish & seafood

Salmon

Dairy & eggs

Eggs

Milk

Greek yogurt

Cheddar cheese

Dry goods

Brown rice

Quinoa

Whole wheat pasta

Oats

Fresh grocery

Broccoli

Spinach

Bell peppers

Tomatoes

Avocados

Bananas

Apples

Strawberries

Blueberries

Plant based

Tofu

Black beans

Chickpeas

Bakery

Whole wheat bread

Spices & sauces

Olive oil

Butter

Garlic

Onions

Lemons

Honey

Snacks & sweets

Almonds

Walnuts

Ready meals

Sweet potatoes

Meal plan overview

The complete meal plan for two offers a variety of recipes that are perfectly portioned for two people. This plan includes dishes like pasta with fresh tomato sauce, baked salmon with veggies, and shared desserts. It's designed to make meal prep enjoyable and convenient for couples.

Ideal for those cooking for a partner, this diet focuses on balanced meals that are easy to prepare together. It promotes healthy eating habits and quality time in the kitchen, making it perfect for busy pairs.

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Foods to eat

Shared Protein Sources: Chicken breasts, salmon fillets, and eggs for versatile meal options.
Variety of Vegetables: Mixed greens, carrots, zucchini, and bell peppers for colorful, nutrient-rich meals.
Whole Grains: Brown rice, quinoa, and whole-grain pasta for balanced meals.
Healthy Fats: Olive oil, avocado, and nuts for delicious, heart-healthy dishes.
Fresh Fruits: Seasonal fruits for easy, shared snacks or desserts.
Hydrating Beverages: Water, herbal teas, and homemade smoothies.

✅Tip

Plan meals that can be easily divided into portions, such as casseroles or stir-fries, to make cooking for two simpler.

Foods not to eat

Fast Food: High in calories and unhealthy fats, not ideal for a balanced diet.
Sugary Drinks: Soda and sweetened teas can add unnecessary calories.
Processed Snacks: Chips and candy are low in nutrients.
Refined Grains: White bread and pasta, lacking in fiber.
High-Sodium Foods: Pre-packaged meals and processed meats.
Heavy Desserts: Opt for lighter, homemade options instead.

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Main benefits

A complete meal plan for two ensures both partners enjoy balanced, nutritious meals together. It includes recipes designed for two servings, reducing waste and making meal prep easier. This plan features a variety of proteins, vegetables, and grains to meet both partners' needs. Additionally, it promotes cooking and eating together, fostering a healthy and connected relationship.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 4%

Other: 1%

How to budget on this meal plan

For a meal plan for two, buy in bulk to save on staples like rice, beans, and pasta. Plan meals together and cook larger portions to have leftovers. Shop for seasonal produce and use frozen fruits and vegetables to cut costs. Avoid processed foods which are often more expensive and less healthy.

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Extra tips

Here are some healthy snack ideas for a complete meal plan for two:

Fruit and cheese platter
Veggie sticks with hummus
Apple slices with peanut butter
Greek yogurt with honey and granola
Roasted nuts mix
Whole grain crackers with guacamole
Smoothie bowls with mixed toppings

For a complete meal plan for two, include plenty of water, herbal teas, and black coffee. Enjoy homemade smoothies with fruits and vegetables, and moderate amounts of fresh juices. Limit sugary drinks and sodas. Sparkling water and water infused with fruits or herbs are great alternatives. Ensure both partners stay hydrated and make healthy beverage choices together.

For a meal plan for two, vary protein sources with lean meats, fish, legumes, and dairy. Increase fiber through a mix of fruits, vegetables, and whole grains. Incorporate healthy fats with nuts, seeds, and olive oil. Ensure meals are balanced and nutrient-dense to meet both individuals' needs and preferences.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with strawberries, blueberries, and honey
Lunch:Grilled chicken breast with quinoa, broccoli, and bell peppers
Dinner:Ground beef stuffed bell peppers with brown rice and spinach salad
Snack:Apple slices with cheddar cheese
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 190g
Protein🥩: 120g

Day 2

Breakfast:Oatmeal with bananas, walnuts, and a drizzle of honey
Lunch:Salmon with brown rice and sautéed spinach
Dinner:Chicken and avocado whole wheat pasta with a side of roasted sweet potatoes
Snack:Greek yogurt with blueberries and almonds
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 200g
Protein🥩: 125g

Day 3

Breakfast:Whole wheat toast with avocado and a poached egg
Lunch:Chickpea salad with tomatoes, bell peppers, and spinach
Dinner:Tofu stir-fry with broccoli, bell peppers, and quinoa
Snack:Banana with almond butter
Calories🔥: 1750
Fat💧: 70g
Carbs🌾: 195g
Protein🥩: 115g

Day 4

Breakfast:Greek yogurt with apple slices and walnuts
Lunch:Ground beef taco salad with black beans, tomatoes, and avocado
Dinner:Baked salmon with sweet potatoes and sautéed garlic spinach
Snack:Strawberries with a handful of almonds
Calories🔥: 1800
Fat💧: 72g
Carbs🌾: 190g
Protein🥩: 120g

Day 5

Breakfast:Smoothie with Greek yogurt, strawberries, banana, and honey
Lunch:Grilled chicken breast with whole wheat pasta, broccoli, and a lemon-garlic dressing
Dinner:Ground beef and black bean chili with bell peppers and onions
Snack:Apple slices with cheddar cheese
Calories🔥: 1850
Fat💧: 73g
Carbs🌾: 200g
Protein🥩: 125g

Day 6

Breakfast:Oatmeal with blueberries, almonds, and a drizzle of honey
Lunch:Tofu and chickpea curry with brown rice
Dinner:Chicken and avocado salad with a lemon-garlic dressing
Snack:Greek yogurt with strawberries and walnuts
Calories🔥: 1750
Fat💧: 70g
Carbs🌾: 195g
Protein🥩: 115g

Day 7

Breakfast:Whole wheat toast with almond butter and banana slices
Lunch:Salmon salad with spinach, tomatoes, and bell peppers
Dinner:Grilled chicken breast with quinoa, roasted sweet potatoes, and broccoli
Snack:Apple slices with a handful of walnuts
Calories🔥: 1800
Fat💧: 72g
Carbs🌾: 190g
Protein🥩: 120g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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