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MEAL PLANNING FOR ONE HOW TO
MEAL PLANNING FOR ONE FREE

Compared with the Healthy U.S.-Style Eating Pattern, it contains more soy products, eggs, beans and peas, nuts and seeds, and whole grains.

Healthy Vegetarian Eating Pattern: This pattern contains no meat, poultry, or seafood, but does contain fat-free or low-fat dairy.

Healthy Mediterranean-Style Eating Pattern: This one contains more fruits and seafood and less dairy than the Healthy U.S.-Style Eating Pattern.

Check out this sample menu to get started. The main types of food in this eating pattern include a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy, seafood, poultry, and meat, as well as eggs, nuts, seeds, and soy products.

Healthy U.S.-Style Eating Pattern: This is based on the types of foods Americans typically consume.

The USDA has developed Food Patterns to help people understand different ways they can eat healthy. USDA Food PatternsĮating habits can change as we grow older.

MEAL PLANNING FOR ONE HOW TO

Read about common roadblocks and how to overcome them and check out the USDA’s tips for older adults. It can be hard for some people to follow through on smart food choices.

Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients.

Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.

Learn more about key vitamins and minerals.

Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement.

Look for pre-cut varieties if slicing and chopping are a challenge for you.

Add sliced or chopped fruits and vegetables to meals and snacks.

Learn more about protein and other important nutrients.

To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.

Choose foods with little to no added sugar, saturated fats, and sodium. Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease.Read through each of the recipes and scratch off items you already have as well as any substitutions you want to make.Read and share this infographic and spread the word about ways that may help foster healthy aging. Be sure to shop your refrigerator and your pantry before grocery shopping. These are the items needed to make each of the recipes from the 14 day meal plan. Bacon: Bacon Cheeseburger Meatloaf, Baked Stuffed Fish, Cobb Salad.Broth: Beef Stew, Green Curry, Potato Soup.Eggs: Crustless Spinach Quiche, Lemon Scones, Breakfast Casserole.Rice: Rice Pilaf, Chocolate Rice Pudding, Jambalaya.Canned diced tomatoes: Ground Turkey Chili, Small Batch Tomato Sauce, Shrimp Creole.Cheese: Twice Baked Potato, Cheesy Baked Eggs, Taco Casserole.Canned beans: Make Ahead Breakfast Burritos, Vegetarian Enchiladas, Slow Cooker Chicken Burrito Bowl.Pasta: Italian Pasta Salad, Roasted Vegetable Pasta, Shrimp Fettuccine.Cream: Vanilla Ice Cream, Alfredo Sauce, Peanut Butter Pie.If you have any items left over from these recipes, you might like to consider using them in any of these easy single serving and small batch recipes:Ĭlick on the title to go straight to the recipes. RELATED: 20 Breakfast Ideas Worth Waking Up To Single Serving Side Dishes Use the rest of both in several of the recipes we've listed. This recipe calls for using half a can of beans and half a can of diced tomatoes.RELATED: How To Make 5 Meals Out Of 1 Chicken They're designed to be absolutely delicious even with easy substitutions. The point is to make these recipes work for you.

MEAL PLANNING FOR ONE FREE

For instance, different types of canned beans can be used in place of the ones suggested in the recipes and feel free to use the type of pasta you already have instead of the type called for.ĭifferent types of cheeses can also be swapped out for ones recommended in some of these recipes. Looking for additional meal plans? Check out these 7-day cooking for one meal plans.īe creative with these recipes and feel free to substitute ingredients for ones you already have. These recipes all include similar ingredients, so there won't be any waste. We've chosen 14 of our favorite single serving and small batch recipes using freezer meats, frozen vegetables, and pantry staples. The grocery list makes meal planning simple for this collection of single serving dinner recipes. With this 14 day meal planner with grocery list, you can still enjoy delicious home cooked meals.