Cooking for one or two doesn’t have to mean endless leftovers, oversized portions or wasted food. With some creative planning and a few simple strategies, consumers can prepare healthy, flavorful meals that save time, stretch food dollars and reduce waste.

Whether they’re living alone, just starting out on their own or adjusting to life as empty nesters, many people continue cooking the same way they always have, often ending up with more food than they can use. 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 while keeping them flexible is the key to eating well without getting burned out on leftovers that end up in the trash.”

A good place to start is planning meals that include fruits and vegetables, protein, grains, dairy and healthy fats. A simple formula, such as protein + vegetable + grain with fruit or dairy on the side, makes quick work of meal planning.

Before heading to the grocery store, Evans recommends shopping the pantry, refrigerator and freezer first. Planning meals around ingredients already on hand helps prevent unnecessary purchases and reduces food waste.

Versatile pantry staples include canned beans, tuna or chicken; whole-grain rice and pasta; chicken, beef or vegetable broth; canned vegetables; and frozen fruits and vegetables.

Because many recipes are written for families, Evans encourages consumers to scale them down.

“If you’re right-sizing a recipe to better meet your needs, measure ingredients carefully,” she said. “Remember, smaller meals will cook faster, so adjust cooking times accordingly. Right-sizing recipes is a great option for people who don’t want to eat the same meals for several days or who aren’t likely to freeze leftovers.”

Evans also suggests being creative and thinking beyond the original meal. Leftover taco meat can become taco salad the next day. Pot roast can be transformed into burritos, while extra hamburger patties can be chopped and stirred into spaghetti sauce.

When browning ground beef, chicken or turkey for one recipe, cook extra and freeze it in meal-sized portions. 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.”

Smart grocery shopping can also help reduce costs. Although larger packages often have a lower per-unit cost, they’re only a bargain if the food will be used before it spoils. Buying unpackaged produce is another way to cut costs while allowing shoppers to purchase only the amount they need.

No matter the household size, food safety remains essential. Evans recommends storing food at the proper temperature, cooking to the recommended internal temperature and refrigerating leftovers within two hours.

“Food is expensive, and it’s wasteful to throw it away because it wasn’t cooked or stored properly, or if you’re 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.”

OSU Extension offers more information in a new fact sheet, “Cooking for One or Two.”