7-Day Meal Plan For Two

Day 1

Breakfast: Greek Yogurt With Honey, Granola, And Fresh Berries

Spoon Greek yogurt into bowls, drizzle with honey, top with granola, and finish with a handful of fresh berries. This breakfast is rich in protein, calcium, and antioxidants. It supports digestion and keeps you full throughout the morning.

Snack: Sliced Cucumber And Hummus

Simply wash and slice a cucumber into sticks or rounds, and serve with your favorite hummus. This snack is hydrating and high in fiber, while the hummus adds plant-based protein and healthy fats.

Lunch: Turkey And Avocado Wrap With A Side Of Mixed Greens

Lay a whole-grain wrap flat, layer on turkey slices, mashed avocado, and some leafy greens. Roll it up and serve with a side salad. It’s a quick meal high in protein, heart-healthy fats, and vitamins A and C.

Dinner: Weeknight Lazy Lasagna

Layer uncooked pasta, ricotta cheese, marinara sauce, and cooked ground turkey or beef in a casserole dish. Top with mozzarella and bake until bubbly. This dish simplifies traditional lasagna and is a comforting source of protein, calcium, and lycopene.

Day 2

Breakfast: Oatmeal With Bananas And Cinnamon

This warm, cozy start to your day is naturally sweet and high in soluble fiber, which helps manage cholesterol.

Cook rolled oats with milk or water on the stove or in the microwave. Slice a banana on top and finish with a dash of cinnamon. It’s a simple but powerful way to kickstart your morning.

Snack: Apple Slices With Almond Butter

Crisp apple slices paired with creamy almond butter offer the perfect mix of sweet and salty. Slice up an apple (no need to peel) and scoop a tablespoon of almond butter on the side. This combo is great for keeping blood sugar stable and curbing hunger between meals.

Lunch: Leftover Lasagna With Side Salad

Take advantage of yesterday’s dinner by reheating a portion of your lasagna. Serve it alongside a fresh green salad with a lemony vinaigrette.

You’ll save time, reduce food waste, and still enjoy a balanced meal that’s high in protein and lycopene.

Dinner: Bruschetta Chicken Sheet Pan

Preheat your oven and toss chicken breasts with olive oil, garlic, and Italian seasoning. Add chopped potatoes to the pan and roast until golden. In the last few minutes, top the chicken with a mix of diced tomatoes, basil, and balsamic vinegar.

This sheet pan dinner is bright, flavorful, and packed with antioxidants and lean protein, all with easy cleanup.

Day 3

Breakfast: Spinach-Berry Smoothie With Greek Yogurt And Flaxseed

Start your day with a nutrient-dense boost. Blend a handful of spinach, frozen mixed berries, Greek yogurt, a splash of milk or water, and a tablespoon of ground flaxseed.

Our spinach-berry smoothie is rich in fiber, omega-3s, and antioxidants. It’s vibrant, energizing, and takes under five minutes to make.

Snack: Hard-Boiled Eggs

Boil eggs for 8–10 minutes, then cool in ice water before peeling. These are an excellent portable snack, packed with protein and essential B vitamins. They help curb hunger and support muscle repair without any prep during your busy day.

Lunch: Quinoa Salad With Chickpeas, Cucumber, And Feta

This quinoa salad is refreshing, plant-forward, and fiber-rich. Combine cooked quinoa with canned chickpeas, chopped cucumber, red onion, and crumbled feta. Toss with olive oil, lemon juice, salt, and pepper. It’s filling without being heavy and perfect for lunch on a warm day.

Dinner: Quick Chicken Potato Skillet

Sauté cubed chicken in a large skillet with olive oil, then add diced potatoes and your choice of chopped vegetables. Zucchini and bell peppers work great. Cook until the potatoes are tender and everything is golden.

This one-pan dinner is balanced and hearty, delivering potassium, lean protein, and satisfying complex carbs in every bite.

Day 4

Breakfast: Whole-Grain Toast With Peanut Butter And Strawberries

Spread peanut butter over toasted whole-grain bread, then top with sliced fresh strawberries.

You’ll get fiber from the toast, protein and healthy fats from the peanut butter, and antioxidants from the berries, all in under 5 minutes.

Snack: Carrot Sticks With Ranch Dressing

A crunchy, colorful way to sneak in more veggies. Peel and cut carrots into sticks, and serve with a side of ranch.

Carrots are high in beta-carotene, which is great for your skin and vision. Plus, even picky eaters tend to love them.

Lunch: Leftover Chicken Potato Skillet

Reheat the leftovers from last night’s skillet in a pan or microwave until warmed through. Still flavorful and filling, it’s a great example of how planning ahead can reduce effort without compromising nutrition.

Dinner: Lemon Herb Rice And Shrimp Skillet

Shrimp skillet is light, zesty, and packed with protein. Start by sautéing shrimp with garlic, olive oil, and a generous squeeze of lemon. Stir in cooked rice and chopped parsley or spinach.

It’s quick to pull together and rich in omega-3s, selenium, and vitamin B12—great for heart and brain health.

Day 5

Breakfast: Greek Yogurt Parfait With Granola And Mixed Berries

Layer Greek yogurt, granola, and a mix of fresh or frozen berries in a glass or bowl.

Yogurt parfait is more than just pretty; it delivers a solid dose of protein, probiotics, and fiber. It’s fantastic for digestion and will keep you full well into the morning. No cooking required, just simple assembly.

Snack: Trail Mix

Grab a small handful of trail mix for a quick burst of energy. Choose a mix with nuts, seeds, and a few dark chocolate chips for a satisfying balance of protein, healthy fats, and a touch of sweetness. This snack is perfect for a mid-afternoon pick-me-up, especially on busy days.

Lunch: Leftover Shrimp And Rice

Heat up your lemon herb shrimp and rice from Day 4. It’s just as delicious the next day and gives you a break from cooking. Plus, shrimp is one of the fastest proteins to reheat without drying out.

Dinner: Sweet Potato And Russet Hash

Start by dicing sweet potatoes and russet potatoes, then sauté them in a skillet with onions, olive oil, and your favorite spices. Paprika and thyme work well. Cook until crispy on the outside and tender on the inside. Add a precooked, shredded chicken for protein. Throw in spinach and stir until wilted.

This dinner is simple, satisfying, and rich in vitamin A, potassium, and complex carbs. 

Day 6

Breakfast: Scrambled Eggs With Spinach And Toast

Crack eggs into a pan and scramble gently with a splash of milk and a handful of fresh spinach. Serve with whole-grain toast on the side.

Scrambled eggs and spinach are protein-packed and rich in iron, helping support energy and focus for the day ahead. It’s also easy to make even on slower mornings.

Snack: Orange Slices

Peel and section a fresh orange for a juicy, vitamin C-packed snack. It’s refreshing, hydrating, and great for your immune system. No prep needed beyond peeling, and it’s a natural sweet treat that doesn’t weigh you down.

Lunch: Grilled Chicken Salad

Top a bed of mixed greens with grilled chicken slices, cherry tomatoes, cucumber, avocado, and a drizzle of vinaigrette. You can use leftover chicken from earlier in the week or grill it fresh.

This lunch is light but filling, high in lean protein, and packed with vitamins from colorful veggies.

Dinner: Creamy Basil Chicken Skillet

This meal is cozy and full of flavor. Sauté chicken in a skillet, then add a splash of cream or a dairy-free alternative, chopped garlic, and lots of fresh basil. Simmer until thickened and serve with a side of steamed green beans or over brown rice. It’s a comforting, aromatic dinner that feels a bit fancy but takes under 30 minutes.

Day 7

Breakfast: Pancakes With Blueberries And Maple Syrup

Whisk together a simple pancake batter or use your favorite mix. Cook on a skillet until golden and serve with fresh or frozen blueberries and a light drizzle of maple syrup.

This breakfast feels like a weekend treat but still provides fiber, antioxidants, and that cozy Sunday morning vibe.

Snack: Celery Sticks With Peanut Butter

Cut celery into sticks and spread with peanut butter. It’s crunchy, creamy, and keeps you full thanks to fiber and healthy fats. It also has a nostalgic, no-fuss appeal, perfect for a relaxed afternoon.

Lunch: Leftover Basil Chicken

Reheat your creamy basil chicken from Day 6 and serve over greens, rice, or pasta - whatever you have left. It’s an easy way to use up ingredients and makes for a satisfying, flavorful meal without more prep.

Dinner: Beef Stir Fry

Slice beef thinly and sauté in a hot pan with oil, garlic, and your favorite stir-fry veggies. Bell peppers, broccoli, and snap peas are fantastic options. Add soy sauce or a light stir-fry sauce and cook until everything is tender and coated.

This dinner is quick, customizable, and rich in iron, vitamin C, and protein to finish your week strong.

Grocery List For Cooking For Two

Proteins:

• Chicken breasts

• Ground turkey or beef

• Shrimp

• Eggs

• Greek yogurt
  
  

Grains:

• Whole-grain bread

• Quinoa

• Oatmeal

• Granola
  
  

Fruits & Vegetables:

• Spinach

• Mixed greens

• Tomatoes

• Cucumbers

• Bell peppers

• Bananas

• Berries

• Apples

• Oranges

• Carrots

• Celery

• Sweet potatoes

• Russet potatoes
  
  

Pantry Staples:

• Olive oil

• Peanut butter

• Almond butter

• Trail mix

• Honey

• Maple syrup

• Cinnamon

• Flaxseed
  
  

Dairy:

• Feta cheese

• Parmesan cheese
  
  

Miscellaneous:

• Hummus

• Whole-grain wraps

• Pasta sauce

Tips For Cooking For Two

Plan Together

Meal planning works best when both people are on board. Take 15 minutes at the start of the week to sit down with your partner and choose meals you’re both excited to eat. It sounds simple, but it helps reduce friction around food choices and cuts down on last-minute takeout. When both voices are heard, meals feel more intentional and satisfying.

If you’re feeling stuck or not sure where to start, we can help. Connect with a Registered Health Dietitian at Berry Street to build a personalized weekly meal plan tailored to your goals and lifestyle.

Utilize Leftovers

Think of leftovers as your secret weapon. When cooking dinner, double the portions so you have lunch the next day without any extra prep.

For example, make four servings of a skillet meal: two for tonight, two for tomorrow’s midday recharge. It’s an efficient way to save time, reduce stress, and stay on track with your nutrition goals.

Prep Ingredients

Set yourself up for success by prepping ingredients ahead of time. Chop vegetables, marinate proteins, and cook grains like rice or quinoa in advance.

You don’t need to prep full meals. Just having the basics ready can make dinner feel a lot less daunting. A little work on Sunday can mean faster, easier meals all week long.

Overlap Ingredients

Get creative with overlapping ingredients. Use spinach in your breakfast omelet, your lunchtime salad, and your evening stir-fry. It keeps your grocery list shorter and helps reduce waste.

Plus, this strategy encourages variety without extra complexity. You’re building multiple meals around versatile staples, smart and simple.

Invest in Storage

Use high-quality, airtight containers for leftovers and prepped ingredients. Clear containers are best; you’ll see exactly what’s inside without playing fridge Tetris. This small upgrade can streamline your kitchen routine and help cut down on forgotten food.

Conclusion

With a little structure, some simple prep, and smart ingredient choices, you can enjoy delicious, balanced meals all week long, without constant trips to the store or wasting leftovers. From building a diverse 7-day menu to sharing the planning process and mastering food storage, this guide is designed to make eating well easier and more enjoyable for two.

If you’re ready to take your planning to the next level, find a Registered Dietitian covered by insurance through Berry Street and get a meal plan tailored just for you.