Easy Meal Ideas for One or Two

Cooking for one or two people can feel challenging — but it doesn’t need to be complicated.
Simple, balanced meals can support health, energy, and enjoyment of food at every age.

Tips for Cooking Smaller Portions

• Plan meals for the week → avoid waste
• Use batch cooking → freeze extra portions
• Choose versatile ingredients → can be used in multiple dishes
• Adapt recipes → scale down portion sizes

Easy Meal Ideas

• Grilled fish with steamed vegetables and new potatoes
• Omelette with spinach, mushrooms, and cheese
• Chicken and vegetable stir-fry with brown rice
• Hearty lentil and vegetable soup
• Salmon or tuna salad with wholegrain bread

Eating well supports both body and mind — and can be enjoyable even when cooking for one or two.

Our Cognitive Resilience Hub also offers resources on understanding modern technologies like AI, helping older adults stay informed and empowered.

Explore more meal planning tips in our Eating Well Hub.