Menu Plans

Cooking for 1 or 2

  1. Recipes and Menus
  2. Menu Plans

Menu #6

This 7-day menu was developed for just one or two people. Some of our mains and sides are already in smaller portions but for those recipes that are a little larger, enjoy the other half of the recipe with your meal the next day or if it can be frozen, freeze it for another meal down the road.  

 

 

Featured In This Menu Plan:

  • Medium
    Enlightened Fettuccine Alfredo

    Looking for guilt-free creamy pasta? This lightened-up version of Fettuccini Alfredo uses butter and milk in place of the traditional heavy cream.

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  • Easy
    Small Batch Chili

    If you’re craving chili but don’t want to make a huge pot, this is the recipe for you. This tasty mix of ground beef and beans cooks up quickly and feeds two to three people.

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  • Easy
    Southwestern Quesadillas

    These easy and cheesy quesadillas are a great way to use leftover ham. Serve these as a quick lunch or as an appetizer before a Tex-Mex meal.

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  • easy
    Easy Salsa Chicken

    If you’re looking for an easy weeknight entrée that also happens to be delicious, this cheesy chicken is the ticket.

    View Recipe

The Menu Plan

*Meals are based on a two-person serving, however, most recipes can be doubled.

Menu #6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Use Farmer’s filling. Reserve ham and red pepper for Thursday. Save ½ of broccoli salad for Wednesday

After cooking, freeze ½ the meat loaves for another day. Reserve ½ of turmeric rice for Friday. Use up broccoli salad from Tuesday.

Reserve ½ salad and ½ dressing for Saturday.

Use up Turmeric rice from Wednesday. Reserve 1/2 bunch of asparagus for Sunday.

Use up spinach salad and dressing from Thursday. Reserve ½ of tray buns for Sunday.

Cook the other ½ of asparagus from Friday. Use up half of tray buns from Saturday. For mug cakes, follow instructions for gifts from the kitchen and make 2 cakes and save the other 2 for another day.
Easy Salsa Chicken 
Cheese Omelette
Muffin Cup Meat Loaves
Southwestern Quesadillas 
Salmon Loaf for Two
Small Batch Chili
Enlightened Fettuccini Alfredo  
Smashed Potatoes for Two
Creamy Broccoli Salad
Turmeric Rice
Spinach Salad with Zesty Pepper Jelly Dressing
 Asparagus Parmesan
Dinner Rolls
Applesauce Mug Cakes 

Grocery List

This list has all the ingredients in the quantities necessary to make the recipes listed on the above meal plan. Check your fridge, freezer and pantry before going to the store. Shop sales and use coupons where applicable. 

 

*Optional ingredients, either toppings or garnishes used throughout the week.

Grocery List
  • Produce
    •  1 pkg (750 gram) frozen kernel corn  
    •  2 bunch broccoli florets 
    •  1 cup seedless red grapes   
    • 1 red onion 
    • 3 onions 
    • 1 medium carrot 
    • 6 cloves garlic 
    • 1 bunch fresh cilantro  
    • 1 bunch green onion 
    • 8 cups baby spinach 
    • 1 tbsp fresh lemon juice 
    • 1 bunch fresh parsley 
    • 1 lb asparagus 
    • 1 medium celery stalk 
    • medium baking potatoes 
    • 1 red pepper 
    • 1 green pepper 
    • 4 mushrooms 
  • Protein & Dairy
    • 2 boneless skinless chicken breasts 
    • 1 1/4 cup shredded cheddar cheese  
    • 6 large eggs 
    • 1/2 cup plain yogurt 
    • 1/2 cup crumbled cooked bacon  
    • 2 lb (1 kg) lean ground beef 
    • Half ham (650 – 700 gram)  
    • 1 1/4 cup shredded Monterrey Jack cheese with jalapeno 
    • 1/4 cup shredded feta 
    • 1 1/4 cup freshly grated Parmesan cheese 
    • 2 cups milk (2%)  
    • 1/3 cup + 2 tsp salted butter  
  • Pantry
    • 1 1/4 cups medium salsa   
    • 1/4 cup orange juice 
    • 1 cup slivered almonds 
    • 1 package soda crackers  
    • 1/3 cup ketchup 
    • 1 tbsp prepared mustard 
    • 1 tsp Worcestershire sauce 
    • 2 1/2 cups chicken broth 
    • 1/3 cup dried currents 
    • 8 flour tortillas (8 inch) 
    • 1 jar red pepper jelly 
    • 1 tsp Dijon mustard 
    • 1/4 cup chopped pecans 
    • 1 can (14 oz/398 mL) chili-style pinto and red kidney beans 
    • 1 tbsp tomato paste 
    • 8 oz fettuccine noodles 
    • 4 containers (4oz/104 mL each) applesauce 
    • 1 can (7 1/2 oz / 213g) sockeye salmon 
    • 1 cup fresh breadcrumbs (2 slices of bread) 
    • Dinner rolls 
  • Herbs & Spices
    • 1 tsp celery seed 
    • 1/2 tsp celery salt  
    • 3/4 tsp oregano, crumbled   
    • 1 tsp freshly ground pepper 
    • 3 1/4 tsp salt 
    • 1/4 tsp hot pepper sauce 
    • 1 tsp grated fresh ginger 
    • 1 tbsp turmeric 
    • 1 tbsp chili powder 
    • 1/8 tsp nutmeg 
    • 1 bay leaf 
    • 1 tsp cinnamon 
    • 1/4 tsp ground cloves 
    • 1/4 tsp allspice 
    • 1/8 tsp dried dill weed 
  • Baking
    • ​1 2/3 cup all-purpose flour 
    • 3/4 cup granulated sugar 
    • 3/4 tsp baking soda  
    • 1/8 tsp baking powder 
  • Oils & Vinegars
    • 2 tbsp malt vinegar  
    • 3 tbsp canola oil 
    • 2 tbsp extra-virgin olive oil 

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