Meal Planning For Two

So it’s all done. You have moved into your new home and have started to organize your kitchen. As you gingerly eye the meat tenderizer and wonder where the heck all the kitchen accessories should go, find solace in the fact that it will all gets done.

A kitchen is like a favorite soft t-shirt; the more you use it, the better it feels. Settling into your kitchen can take a bit of trial and error as you figure out the ergonomics that will best fit your needs. Learning the key place to keep your favorite sharp knife so you can quickly dice onions and vegetables and toss them into the pan while the cumin sizzles, or placing your spices within arm’s reach as your prepare a meal in under 30 minutes after work can take a bit of customization.

The kitchen is an amazing space in many ways. When guests come over, they all congregate here, no matter how beautiful your living room or how much seating is available elsewhere. The warmth of your kitchen draws people to it and ultimately to the nourishment it can provide. It is the part of the home where tantalizing aromas are created and waft through the hallway and into rooms, beckoning everyone to inquire, “What’s cooking?”

The responsibility of cooking for two is peppered with the reconciling of tastes. He likes it spicy; you like it bland. She says coconut curry; you say no way. Where do you start when blending tastes, coordinating schedules and dividing daily responsibilities? Awareness and planning can make all the difference.

As a dietitian, I have found that healthy eating for couples and families ultimately revolves around three main things: the menu, shopping and prep. One of the most useful things is acknowledging what you don’t like, which can make figuring out what you do like a little easier. Having said that, here are a few things to consider:

The Menu
Plan a menu with variety. Are you a rajma (kidney beans) and rice gal at heart while your partner prefers Thai food? Most of us have been exposed to many cuisines growing up. As you plan your menu for the month, week or next few days, consider cuisines that you both will enjoy. Not sure? Ask your partner and take the few minutes to discover both of your favorite foods. Having a game plan is a must in watching your pocketbooks and waistlines.

Balance your meals. The cuisines you choose every week are helpful, but make sure each meal consists of the three major macronutrients: a lean protein like dal (lentils) and chicken tikka made with chicken breast, healthy fat options such as fish curries and canola and olive oil for cooking, and complex carbohydrates like chapattis (flatbread) made with part channa (chickpea) flour or brown basmati rice. Also make sure to include at least one or two of your favorite nutrient-rich fruits and vegetables in each meal.

Photo by Camilo Morales

Know Thyself. Decide how many times a week you realistically want to cook. What will work for each of your lifestyles and personal enjoyment? Is five days a week good for you? Three times a week? Or do you mostly prefer weekend cooking? Most importantly, consider what type of help or division of labor would work ideally for both of you. Figure out what you can agree upon — who cooks and cleans, or cooking and cleaning together.

The Shopping
Choose your grocery store. Take the time to figure out the closest grocery store for your weekly run and for regular fresh produce. The freshness of your groceries affects the nutrition quality of what you are eating and also how flavorful it tastes. Decide on two or three favorite grocery stores that are close to your house or work. The convenience factor plays a huge role in how often you will be willing to go grocery shopping.

Designate a grocery day. As planned as this may feel for you creative souls, this one simple decision has helped many of my clients enjoy the process of grocery shopping rather than being overwhelmed or annoyed by it. Choose your grocery day and time but, of course, be flexible when life and work happen. Having a backup grocery day can be a lifesaver or utilizing online grocery shopping services, such as Peapod, may be an option that works better for you. To avoid buying junk food, be sure to pick a time of day when you are not hungry.

Keep up the grocery list. This is another basic but helpful habit to create. Keep a pen and grocery list near the fridge and write down grocery items as your supplies deplete. Review the meals you will be making and add any special ingredients as necessary. Also become more aware of how many pre-packaged and processed foods you put on your list.

The Prep
Manage your time. It is just as important to manage your time in the kitchen as it is at work. Knowing how long it will take to prepare something can save a lot of frustration down the line. Also be sure to keep cushion time for when you try new recipes. If you lead a busy life or are new to cooking, try to choose recipes that can be made within 30 minutes. As you build familiarity with dishes, the process will become faster.

Prep for two. If you are preparing food, making enough to pack a lunch or have leftovers the next day can be extremely useful. Also, don’t double your work; if you have a lot of chicken, make one dish now and marinate the rest for tomorrow.

Prep in advance. This is especially helpful with Indian food. It is much easier to make a hot, steaming Indian meal if you have your garlic, ginger, and onion paste ready for you.

Meal planning doesn’t have to be elaborate or lengthy. It could be as simple as jotting down what you both like to eat. If planned right, grocery shopping can become an adventure as you discover new ingredients. And preparation is best appreciated when both parties are involved. If you manage your kitchen efficiently and take ownership (which includes healthy delegation), you may find it pays you back in the kindest of ways. And perhaps, just perhaps, the pleasant call of “What’s cooking?” will give you pride and personal satisfaction, as you play a major role in helping yourself and your family stay healthy.

Anu Kaur is a registered dietitian and certified wellness coach with a B.S. in psychology and minor in biology and M.S. in dietetics/nutrition. Visit www.ANuHealthyYou.com for more information.