Do you feel like you're constantly scrambling to figure out what's for dinner? If so, this easy meal plan for two people is here to simplify your week!
Complete with a grocery list, planned leftovers for lunch and an outline of exactly how much time you'll need to cook for each day, your week just got so much easier!
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Meal planning has been a game-changer for me and I want it to be for you too.
It's amazing how much time and stress you can save each week by having a system in place to know exactly what is on the menu and having the groceries on hand that you need.
Not to mention, it significantly reduces food waste, which in these times of high food prices, I'm sure we can all appreciate!
As an avid meal planner in a household of two, I have plenty of experience making meal plans.
And so today I'm sharing a thorough meal plan to make your week a whole lot easier.
Here's why you'll love this meal plan!
- For Two People: This meal plan is designed to feed two people with planned leftovers for lunches. Majority of the recipes freeze well and so this works for one person as well- portion and freeze the leftovers and then you'll have a plan that lasts for two weeks instead of one!
- Perfect for the Work Week: All of these recipes require less than 20 minutes of hands-on prep so you can make them on busy nights. PLUS, I've planned for leftovers so that you don't have to worry about lunches for the week either.
- One Pot Meals: Let's be honest, no one wants to do a bunch of dishes. All of the meals in this plan are made using one pot to minimize time spent cleaning up.
How to Use this Meal Plan
I know you're excited to get to the meal plan but make sure you read this part!
- Read through this whole guide before you start! I give information on substitutions, answers FAQs and breakdown just how involved the cooking will be each night.
- Click on the link to view each of the recipes for thorough directions, tips and tricks! All of the recipes are printable or you can just bookmark them for later in the week.
- Print the shopping list and tailor it to your needs. Cross off any ingredients that you already have and add whatever else you need for the week (breakfasts, snacks, etc).
- Buy your groceries. Freeze any meat that you won't be using in the first two days. The day before, put the meat in the refrigerator to thaw.
- Give yourself a pat on the back for starting your week off so organized!
Meal Plan for Two
This plan is designed for a 5-day work week. I have it listed as starting on Sunday night assuming that your work week is Monday to Friday. But feel free to start this plan on whatever day of the week is the best fit for you!
- Sunday Dinner: Italian Sausage and Rice Skillet
- Monday Lunch: Leftover Italian Sausage and Rice
- Monday Dinner- Bruschetta Chicken Sheet Pan
- Tuesday Lunch: Leftover Bruschetta Chicken
- Tuesday Dinner: Quick Chicken Potato Skillet
- Wednesday Lunch: Leftover Italian Sausage and Rice
- Wednesday Dinner: Lemon Herb Rice and Shrimp Skillet
- Thursday Lunch: Leftover Lemon Herb Shrimp and Rice
- Thursday Dinner: Sweet Potato and Russet Hash
- Friday Lunch- Leftover Quick Chicken Potato Skillet
Planning your Cooking
To help you plan your cooking for the week, I've outlined exactly what you'll have to do for each meal as well as given a quick reference for leftovers.
| Meal | Prep | Cooking | Total Time | Other Notes |
| Italian Sausage and Rice Skillet | -Remove sausages from casings -Chop onion -Chop pepper 10-15 Minutes | Active- 15 minutes Passive- 35 minutes | 1 Hour 15 Minutes | Servings- 6 *Refrigerate Leftovers Up to 4 days Freezes Well? Yes |
| Bruschetta Chicken Sheet Pan | -Cut potatoes -Season potatoes -Cut tomatoes -Make bruschetta -Slice cheese 10-15 Minutes | Active- 10 minutes Passive- 30 minutes | 1 Hour | Servings- 4 *Refrigerate Leftovers Up to 4 days Freezes Well? No |
| Quick Chicken Potato Skillet | -Mince garlic (if using fresh) 2 Minutes | Active- 10 Minutes Passive- 10 Minutes | 30 Minutes | Servings- 4 *Refrigerate Leftovers Up to 4 days Freezes Well? Yes |
| Lemon Herb Rice and Shrimp Skillet | -Chop onion - Cut potatoes 10 Minutes | Active- 15 Minutes Passive- 15 Minutes | 1 Hour | Servings- 4 *Refrigerate Leftovers Up to 4 days Freezes Well? No |
| Sweet Potato and Russet Hash | -Chop bacon -Cut sweet potatoes -Cut potatoes -Chop onion -Mince garlic 20 Minutes | Active- 10 Minutes Passive- 35 Minutes | 1 Hour 15 Minutes | Servings- 2 *Refrigerate Leftovers Up to 4 days Freezes Well? No |
Grocery List
Now here's exactly what you'll need to buy for these meals.
Produce
- 4.5 lbs (2 kg) Russet Potatoes (Red or Yellow can be substituted)
- 1 lb (450 g) sweet potatoes (yams)
- 2 red onions
- 1 sweet bell pepper (any color)
- 6 oz fresh baby spinach
- 1 pint (340 g) cherry tomatoes (2 large tomatoes)
- 1 lemon (¼ cup lemon juice)
- 2 yellow onions
- 2 large carrots
- 1 head garlic
Cooler
- 1 lb (450 g) uncooked Spicy Italian Pork Sausage (or Sweet)
- 1 (16oz/450 g) bag frozen, uncooked shrimp (preferably peeled and deveined; small size if possible)
- 2 lbs (900 g) boneless, skinless chicken breasts
- 1 package thin-cut bacon
- 2oz/60 g Mozzarella
- 1 tablespoon butter
- 3 cups frozen peas
- 4 eggs
Dry Goods/Pantry
- 1 and ½ cups (300 g) long grain white rice
- 2 cups (400 g) long grain brown rice (or white rice can be substituted for the Italian Sausage recipe- see recipe notes)
- 1 can (19oz/541 mL) white beans (Cannellini, Navy or Great Northern)
- 1 can (14 oz/398mL) diced tomatoes
- 3 tablespoon olive oil (avocado oil)
- 2 and ½ tablespoon balsamic vinegar
- 1 tablespoon sesame oil
Seasonings
- 6 teaspoon dried Italian Herbs
- 2 teaspoon dried thyme
- 1 teaspoon dried basil
- 3 ½ teaspoon garlic powder
- 1 ¾ teaspoon fine sea salt
- ¼ teaspoon red pepper flakes
- 1 teaspoon black pepper
Frequently Asked Questions
This meal plan was designed for 2 adults. Depending on your appetites, it may be more than enough or not quite enough for you and is intended as a general guide
Yes! All of these recipes are gluten free and most are dairy free. To make the Bruschetta chicken dairy free, omit the mozzarella and to make the Lemon Herb Shrimp and Rice dairy free, use olive oil in place of butter (and cross mozzarella and butter off of your grocery list!).
I chose these recipes for a few reasons. One, because they are recipes that we love and I think you will too! Two, I chose this specific combination because they used similar ingredients and I wanted to reduce food waste and the need to buy extra groceries.
About 1 hour
The ingredients for all of the recipes should not go bad quickly. Freeze any meat that you won't be using and then save the ingredients to make the meal the following week or on the weekend!
The leftovers for all of the meals will stay good in the refrigerator for up to 4 days. Some of the meals are also freezer friendly.
By active, I mean that you need to be stirring, chopping, adjusting the heat, etc. By passive, I mean that you need to be present in the kitchen to check every few minutes, but the cooking is mostly hands off.
If you had to buy more than 6 oz of spinach for the Italian Sausage Skillet, you have a couple of options! You can add more to the Italian Sausage Skillet or you can add the leftover spinach to your Lemon Herb Shrimp and Rice (there are directions on the recipe page).
I've written the grocery lists to be exactly what you need for the week. So if you already have an ingredient on hand, you can make sure that you have enough. If you don't, for things like seasonings, you may need to buy a whole jar but then you'll have it for next time!
Yes, many of the recipes are adaptable for substitutions. Read the full recipe posts that I linked to where I outline specific substitutions for the different recipes.
You bet! The only thing to keep in mind is that the Sheet Pan Hash doesn't make any leftovers. However, the Italian Rice makes leftovers for two days, so I just recommend making that recipe ahead of the hash.
Printable Meal Plan and Grocery List
I know that might seem like a lot of info. But I've included everything in this handy printable! Simply enter your name and email address on this form and I'll send it to you to keep for your reference.
I hope you've found this meal plan helpful! Let me know how it went for you by leaving a comment below.
And if you want more helpful information, check out these 7 Obstacles to Cooking at Home (+ Tips to Overcome them!).
Yvonne says
love your sight for the gluten free items. Haven't used them yet but they sound great. I will be trying them with no salt due to my husbands health issues. Hopefully that will not ruin the recipe.
I'm jealous that I cannot find a no salt, low sodium sight that helps me with dishes and meal plans. I have had to search and adjust my own recipes. Its been almost 4 years now and I have adjusted somewhat. If I don't cook it, we don't eat it. We stay below 1000 mg sodium per day.
Janessa says
Hi Yvonne, I'm glad you like my gluten free recipes! If you are used to cooking with reduced/no salt, I think the recipes will still turn out well!