Weekly Meal Plan for Two (Couples)
Cooking for two often means half-used packs and too many leftovers. This plan buys ingredients that are shared across recipes and cooks dinners that leave just enough for one lunch box. Weeknight dinners take about 30 minutes, with one slower meal at the weekend.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Yogurt with granola | Leftovers from Sunday or a sandwich | Chicken and vegetable stir-fry with rice |
| Tuesday | Toast with avocado | Leftover stir-fry | Creamy mushroom and spinach pasta |
| Wednesday | Porridge with berries | Leftover pasta | Salmon fillets with lemon couscous and green beans |
| Thursday | Eggs on toast | Couscous salad with leftover salmon | Beef tacos with salsa and lettuce |
| Friday | Smoothie | Leftover taco filling in a rice bowl | Homemade pizza night |
| Saturday | Pancakes | Tomato soup with grilled cheese | Steak or portobello mushrooms with oven fries and salad |
| Sunday | Brunch: shakshuka with bread | Light lunch: salad with feta and walnuts | Slow-cooked chicken and vegetable casserole |
Grocery list
Produce
- Mushrooms
- Spinach
- Green beans
- Stir-fry vegetables
- Bell peppers
- Onions
- Garlic
- Tomatoes
- Lettuce
- Salad leaves
- Potatoes
- Carrots
- Avocados
- Berries
- Lemons
Meat, fish & eggs
- Chicken breasts (2)
- Chicken thighs (4)
- Salmon fillets (2)
- Minced beef (300 g)
- Steaks (2) or portobello mushrooms
- Eggs (10)
Dairy
- Yogurt
- Cream
- Parmesan
- Mozzarella
- Feta
- Cheddar
- Milk
Pantry
- Rice
- Pasta
- Couscous
- Granola
- Rolled oats
- Taco shells or tortillas
- Salsa
- Canned tomatoes
- Pizza dough
- Walnuts
- Stock cubes
- Soy sauce
Bakery
- Bread
Tips for this week
- Buy meat and fish in small packs or from the counter to get the right quantity.
- Cook dinner for three portions: two for the evening, one for the next day's lunch.
- Freeze half a pack of minced meat or chicken if a recipe only needs part of it.
- Plan one 'cook together' meal at the weekend, like pizza night.
Free printable weekly menu
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Download on the App StoreFrequently asked questions
How do I avoid waste when cooking for two?
Choose recipes that share ingredients, buy loose produce, and freeze what you won't use within a few days.
Can I adapt family recipes for two?
Yes. Divide the quantities by the original number of servings and multiply by two, or use our free recipe scaler.
How much should two people spend on groceries per week?
It depends on where you live and what you buy. Planning meals and sharing ingredients between recipes is what keeps the bill down.
More meal plans
- Quick 30-Minute Dinners: A Week of Easy Meals
- Healthy Weekly Meal Plan for Beginners
- Anti-Waste Meal Plan: Cook Once, Use Every Leftover
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