Nordic meal plan for two

Updated on Nov 27, 2024

Cook for two with ease using our Nordic meal plan for two. This plan provides perfectly portioned meals for two, inspired by the simple and wholesome flavors of the north. Share delicious, balanced dishes without the fuss.

Meal plan grocery list

Fish & seafood

Arctic cod

Pollock

Crayfish

Hake

Bakery

Whole wheat bread

Dairy & eggs

Kefir

Cottage cheese

Fresh grocery

Strawberries

Broccoli

Fingerling potatoes

Eggplant

Cauliflower

Blackberries

Peaches

Porcini mushrooms

Savoy cabbage

Carrots

Kelp

Cilantro

Radishes

Swede

Sea buckthorn

Swiss chard

Scallions

Dry goods

Steel-cut oats

Spelt flour

Green lentils

Butter beans

Millet

Almonds

Pine nuts

Spices & sauces

Caraway seeds

Poppy seeds

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.

Nordic meal plan for two exemplary product

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

Prepare romantic Nordic dinners with dishes that are easy to share, like a smörgåsbord of plant-based spreads and breads.

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

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

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

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

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.

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

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

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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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