Meal plan grocery list
Arctic cod
Whole wheat bread
Kefir
Strawberries
Broccoli
Fingerling potatoes
Eggplant
Cauliflower
Pollock
Crayfish
Steel-cut oats
Spelt flour
Blackberries
Peaches
Porcini mushrooms
Savoy cabbage
Carrots
Kelp
Green lentils
Butter beans
Cottage cheese
Cilantro
Caraway seeds
Poppy seeds
Radishes
Swede
Sea buckthorn
Millet
Hake
Almonds
Pine nuts
Swiss chard
Scallions
Meal plan overview
Cook for two with ease using the Nordic meal plan for two. This plan provides perfectly portioned meals for two. Enjoy the simple, wholesome flavors of Nordic cuisine.
Ideal for couples, this meal plan offers variety and balance. Enjoy nutritious dishes without the hassle of leftovers. Share delicious, Nordic-inspired meals together.
Foods to eat
- Root Vegetables: Cook potatoes, carrots, and beets for easy, nutritious meals.
- Whole Grains: Serve barley, oats, and rye in various dishes.
- Lean Proteins: Include fish and chicken for balanced meals.
- Berries: Use blueberries, strawberries, and lingonberries as snacks and desserts.
- Leafy Greens: Add spinach, kale, and lettuce to meals for extra nutrients.
- Dairy: Include milk, cheese, and yogurt in moderation for a balanced diet.
✅ Tip
Foods not to eat
- Processed Foods: Limit convenience snacks and pre-packaged meals.
- Refined Grains: Avoid white bread, pasta, and other refined grains.
- Sugary Snacks: Reduce intake of cookies, candies, and other sweets.
- Sugary Drinks: Skip sodas and sweetened beverages.
- Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.
- High-Sodium Foods: Reduce intake of salty snacks and processed meats.
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Main benefits
The Nordic meal plan for two simplifies meal planning with perfectly portioned recipes. Emphasizing fresh, seasonal ingredients supports overall health. The plan's variety keeps meals interesting and enjoyable for both partners. Easy-to-follow recipes make cooking together a fun experience.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To add variety and balance to your Nordic meal plan for two, consider these substitutions:
- For a different fish option, replace arctic cod with hake, which offers a mild flavor and flaky texture.
- Instead of using whole wheat bread, try sourdough bread, which provides a tangy flavor and is easier to digest.
- To add variety to your dairy options, switch kefir with Greek yogurt, which is thicker and offers more protein.
- For a different vegetable option, replace fingerling potatoes with sweet potatoes, which are richer in vitamins and minerals.
- Instead of using Swiss chard, try collard greens, which are hearty and provide a good source of calcium and fiber.
How to budget on this meal plan
Plan meals that use overlapping ingredients to reduce waste and save money. Buying in bulk and freezing portions can help manage costs. Cooking at home together can be a fun and cost-effective way to stick to your meal plan. Look for local deals and discounts on fresh produce and proteins.
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Extra tips
Any healthy snack ideas?
These snacks are perfect for two:
- Fruit and cheese platter
- Veggie sticks with hummus
- Greek yogurt with honey and nuts
- Whole grain crackers with avocado
- Mixed berry smoothie
- Apple slices with almond butter
- Roasted chickpeas with spices
What should I drink on this meal plan?
For two, water and herbal teas are excellent choices. Freshly made smoothies with fruits and vegetables can be a fun and healthy option. Infused water with citrus or berries adds flavor without sugar. Opt for wine in moderation during meals. Limit sugary and caffeinated drinks.
How to get even more nutrients?
Plan meals with a variety of colorful vegetables to cover a broad range of vitamins and minerals. Include whole grains like barley and oats for sustained energy. Add lean proteins like beans and legumes for muscle maintenance. Use nuts and seeds for healthy fats. Drink plenty of water to stay hydrated and support digestion.
Meal plan suggestion
Meal Plan for Nordic Meal Plan for Two
Day 1
- Breakfast: Steel-cut oats with strawberries and kefir
- Lunch: Arctic cod with fingerling potatoes and broccoli
- Dinner: Pollock with eggplant and cauliflower
- Snack: Blackberries with pine nuts
Calories: 1800 Fat: 60g Carbs: 220g Protein: 120g
Day 2
- Breakfast: Whole wheat bread with cottage cheese and sea buckthorn
- Lunch: Crayfish with fingerling potatoes and savoy cabbage
- Dinner: Hake with carrots and kelp
- Snack: Peaches with almonds
Calories: 1850 Fat: 65g Carbs: 230g Protein: 125g
Day 3
- Breakfast: Steel-cut oats with strawberries and kefir
- Lunch: Arctic cod with fingerling potatoes and broccoli
- Dinner: Pollock with eggplant and cauliflower
- Snack: Blackberries with pine nuts
Calories: 1800 Fat: 60g Carbs: 220g Protein: 120g
Day 4
- Breakfast: Whole wheat bread with cottage cheese and sea buckthorn
- Lunch: Crayfish with fingerling potatoes and savoy cabbage
- Dinner: Hake with carrots and kelp
- Snack: Peaches with almonds
Calories: 1850 Fat: 65g Carbs: 230g Protein: 125g
Day 5
- Breakfast: Steel-cut oats with strawberries and kefir
- Lunch: Arctic cod with fingerling potatoes and broccoli
- Dinner: Pollock with eggplant and cauliflower
- Snack: Blackberries with pine nuts
Calories: 1800 Fat: 60g Carbs: 220g Protein: 120g
Day 6
- Breakfast: Whole wheat bread with cottage cheese and sea buckthorn
- Lunch: Crayfish with fingerling potatoes and savoy cabbage
- Dinner: Hake with carrots and kelp
- Snack: Peaches with almonds
Calories: 1850 Fat: 65g Carbs: 230g Protein: 125g
Day 7
- Breakfast: Steel-cut oats with strawberries and kefir
- Lunch: Arctic cod with fingerling potatoes and broccoli
- Dinner: Pollock with eggplant and cauliflower
- Snack: Blackberries with pine nuts
Calories: 1800 Fat: 60g Carbs: 220g Protein: 120g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Nov 27, 2024
- Updated on Nov 27, 2024