If you are your own dinner partner, you’re not alone. In fact, with our aging population and changes in our eating patterns, cooking for one has become quite common.

Solo dining can be tasty, healthy, convenient and enjoyable. This article tells you about:

• Planning ahead: shopping and storage advice
• Making your cooking count: making extra large batches and keeping meals interesting
• Making your meals an experience: creating a pleasant one-person dining atmosphere

Planning Ahead
Meal planning begins before you go to the grocery store. You can save money and preparation time by planning to buy foods that can be easily divided into portions for one.

Once you get home from the store, dedicate some time to properly storing the foods you purchased.

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Immediately place perishable foods such as fresh vegetables and fruits, milk products and fresh meat, fish and poultry in the refrigerator or freezer. You can extend the shelf life of dry goods, such as crackers and cereal, by storing these items in well-sealed containers that keep out moisture and air.

Be sure to check your fridge and cupboards regularly and throw out any items that may be spoiled. Not sure if a food is spoiled? Follow the “golden rule” of food safety: if in doubt, throw it out – especially after the “best before date” has passed!

Here’s shopping and storage advice for each food group:

Vegetables and Fruits
Frozen vegetables and fruits prepared without added sugar or sauces are nutritious and quick to prepare. Because these products are frozen, you can take them out and use only as much as you need, which can decrease waste and help you save money.

Store fresh vegetables and fruits separately. Fruits can give off gases that speed up ripening in vegetables and will promote spoilage.

With the exception of leafy greens like lettuce, fresh fruits and vegetables should not be washed before you put them in the refrigerator. Washing speeds up spoilage. Instead, wash vegetables and fruits just before eating or cooking.

Grain Products
When possible, purchase foods like pasta, rice and oatmeal in bulk. These foods are versatile and can be combined with other simple ingredients to create a multitude of meals. Grain products  have a long shelf life and can be easily stored and prepared in servings for one.

Keep breads and dinner rolls in the freezer. Time for toast? Remove only the amount that you plan to eat and keep the rest frozen.

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Milk and Alternatives
While large containers of milk or yogurt may be less expensive, they also provide a quantity larger than one person can enjoy before they spoil. Buy smaller containers of milk and yogurt and replace each week.

You should not freeze yogurt and soft cheeses, but you can freeze milk and hard cheeses such as cheddar.

Freeze milk in the container you purchase it in, and thaw it in the refrigerator. If it separates upon thawing, beat it with a rotary beater.

To freeze hard cheese, simply cut the block into smaller pieces. Wrap each piece in plastic wrap and freeze. You can also shred cheese and freeze it for later use. For best results, shred the cheese when you get it home from the store, freeze it in small portions and use as needed.

Meats and Alternatives
Buy bulk packs of meat, fish or poultry. Once you get home, divide the packs into single portions and freeze them for later use.

Canned tuna and salmon are nutritious and can be enjoyed in casseroles, other cooked dishes and sandwiches. Buy smaller cans in single serving sizes to avoid waste.

Canned beans, peas and lentils are a great source of fibre and an inexpensive source of protein. Keep a supply in your pantry and add them to salads, chili or soup.

Making Your Cooking Count
Make the most of the meals you prepare by making larger quantities, sharing with others and trying new things:

Make an Extra Large Batch
Enjoy one portion immediately and freeze the rest in single servings for those days when you’re busy or tired. Remember to label your frozen meals with the date; most meals last for two to three months in the freezer. Meals that freeze well include meat loaves, pasta dishes, chili, soups and casseroles.

Start a Supper Club
Form an informal potluck supper club with friends and family. Invite each person to bring their favourite dish to share with the group. Package leftovers and send home a nutritious meal with each diner.

Try Something New
It’s easy to cook the same foods over and over again and get into a rut. Choose a variety of foods to keep meals interesting. This will also help you meet your nutrient needs. Visit your local library and pick up a cookbook or hit the Internet (including the Recipes section of this website) and enjoy a recipe you haven’t tried before.

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Making Your Meals an Experience
Settling down with a plate in front of the TV is no way to enjoy a meal. There are a number of simple things you can do to make meal times feel special:

Set the Scene
Make meal time meaningful by setting the table even when you’re eating alone. Even a placemat and cutlery can make simple meals more pleasant.

Turn off the TV
Instead, turn on your radio or stereo. Let the music relax you.

Take it Outside
If the weather’s nice, take your meal outside. Nothing beats a meal—no matter how simple—enjoyed outside on a warm Alberta evening.

Dining alone doesn’t have to be lonely or burdensome. Make the most of your meals and budget by planning ahead, making your cooking count and making your meals an experience.

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Learn More

Cooking for One or Two
BC Health provides these practical ideas for cooking for one.

Safe Handling of Vegetables and Fruit
Advice on storing fresh vegetables and fruit fromt he North Bay Parry Sound Health District.

Let’s Make a Meal!
Created by Dietitians of Canada, the innovative “Let’s Make a Meal!” allows you to build a one-day menu. You can also find out how many Canada’s Food Guide servings your menu provides.