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Image 1. Changing your approach from cooking for a family to cooking for one or two will take some planning and creativity.

Cooking for one or two doesn’t have to mean endless leftovers, oversized portions or wasted food. With some creative planning and a few smart strategies, consumers can prepare healthy, tasty and affordable meals while saving time and reducing waste.

People living alone, young adults just starting out or empty nesters may find themselves with too many leftovers because they’re cooking in the same manner they always have. But lifestyles change, said Christi Evans, Oklahoma State University Extension food safety specialist.

“With the cost of food today, it’s important to reduce food waste,” she said. “Planning meals, yet keeping meals flexible, is the key to healthy eating and not getting burned out on leftovers you end up throwing away.”

First and foremost, plan balanced meals. Include fruits and vegetables, protein, oils and fats, grains and dairy. A simple meal formula would be protein + vegetable + grain + optional fruit or dairy.

Before running to the grocery store, shop the pantry, refrigerator and freezer first. Plan meals around the ingredients already on hand. Some handy pantry staples that are versatile include canned proteins such as beans, tuna or chicken; whole grain rice and pasta; chicken, beef or vegetable broth; canned vegetables; and frozen fruits and vegetables.

Evans said most recipes are written for families, but it is easy to cut the recipe in half or thirds.

“If you’re right-sizing a recipe to better meet your needs, make sure to measure ingredients carefully,” she said. “Keep in mind that smaller meals will cook faster, so adjust cooking times accordingly. Right-sizing recipes is a great strategy for those who may not want to eat the same thing several days in a row, or for those who may not take the time to freeze leftovers for later.”

Evans also suggests being creative with leftover meats. If tacos are on the menu one evening, use the leftover ingredients the next night for taco salad. Leftover pot roast can easily become burritos on another day. Extra hamburger patties can be chopped and added to spaghetti sauce.

When browning ground beef, chicken or turkey for one recipe, cook extra and freeze. Doing this can save time when preparing meals later in the week.

“Something fun to do is make use-it-up meals,” she said. “Combine different leftovers into soups, stir-fries, bowls or omelets. Using the leftovers in different ways will add variety to meals as opposed to eating the same thing for two or three days in a row.”

To help save money at the grocery store, compare unit prices. Usually, the larger size is cheaper per unit. However, don’t buy more than what can be used without spoiling. Also, unpackaged produce is typically cheaper.

Evans said it’s important for consumers to follow food safety recommendations, including storing foods at the proper temperature, cooking foods to the recommended internal temperature and refrigerating leftovers within two hours.

“Food is expensive, and it’s wasteful to throw it out if it isn’t cooked or stored properly, or if you’re simply tired of eating the same thing,” she said. “Being mindful when shopping, and getting creative in the kitchen, can help stretch food dollars while still fixing fun, healthy meals.”