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Meals for Two

April 2014
This meal plan incorporates several recipes that make just 2 servings for days when you aren’t cooking for a crowd.

Breakfast

Scrambled Eggs and Toast

  • Calories335
  • Carbohydrate41 g

1, 100% whole wheat English muffin, toasted with:

  • 2 teaspoons trans-free margarine

1 scrambled egg (use cooking spray when cooking)

1 orange

1 cup coffee

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Lunch

Garden Harvest Soup

  • Calories365
  • Carbohydrate49

1 ¼ cups Garden Harvest Soup

Bean salad made with:

  • ¾ cup canned white kidney beans, drained and rinsed
  • 2 tablespoons finely diced red onion
  • 1 small tomato, chopped
  • Chopped basil, to taste


Dressing for bean salad:

  • 2 teaspoon olive oil
  • 1 tablespoon red wine vinegar
  • Ground black pepper, to taste

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Afternoon Snack

Greek Yogurt and Veggies with Ranch

  • Calories180
  • Carbohydrate22

6 ounces non-fat flavored Greek yogurt

¾ cup cucumber slices with:

  • 1 tablespoon light Ranch dressing for dipping

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Dinner

BBQ Chicken & Roasted Asparagus Salad

  • Calories500
  • Carbohydrate55

3 ounces Barbecued Rosemary Chicken

1 serving Roasted Asparagus Salad (4 spears)

½ baked sweet potato with:

  • 2 teaspoons trans-free margarine

1 ½ cups strawberries

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Evening Snack

Almonds and Dried Apricots

  • Calories240
  • Carbohydrate16

¼ cup dry roasted unsalted almonds

4 dried apricots

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Adjust the Plan

Tips for adjusting the calories and carbohydrates in  this month's meal plan.

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Nutritional Information for the Meal Plan

  • Calories 1620
  • Carbohydrate 184 g
  • Protein 80 g
  • Fat 69 g
  • Saturated Fat 9.5 g
  • Cholesterol 285 mg
  • Sodium 1835 mg
  • Dietary Fiber 26 g

Featured Cookbook

Diabetes & Heart Healthy Meals for Two

by American Diabetes Association and American Heart Association

Brought to you by the American Heart Association and the American Diabetes Association, this book’s recipes are simple, flavorful, and perfect for people with diabetes, who also need to watch out for their cardiovascular health.

Featured Article

Cooking for Two - Tips

This month, we’re bringing you dozens of tips and recipes to make healthy cooking for two easier and fun!

Meal Makeover

Reducing Recipe Servings

If you usually cook for two, check out our helpful tips for finding and reducing the servings in a large recipe.

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Grocery List

A complete list of groceries to save time and help you follow this month's meal plan.

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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