Cooking for one or two does not have to lead to oversized portions, repetitive leftovers or wasted groceries. A Brown County AgriLife Extension column says a few planning strategies can help local residents prepare healthy, affordable meals while saving time and using more of the food they buy.
The advice may be especially useful for people living alone, young adults starting out and empty nesters. Those households may continue cooking as though they were feeding a larger family, creating more leftovers than they can comfortably eat.
“With the cost of food today, it’s important to reduce food waste,” said Christi Evans, an Oklahoma State University Extension food safety specialist. “Planning meals, yet keeping meals flexible, is the key to healthy eating and not getting burned out on leftovers you end up throwing away.”
Start with what is already in the kitchen
The column recommends planning balanced meals that include fruits and vegetables, protein, oils and fats, grains, and dairy. One simple formula is protein plus a vegetable plus a grain, with fruit or dairy added if desired.
Before going to the grocery store, shoppers should check the pantry, refrigerator and freezer. Building meals around ingredients already available can reduce unnecessary purchases. Suggested staples 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.
Comparing unit prices can also help stretch grocery money. Larger packages are often less expensive per unit, but the column cautions shoppers not to buy more than they can use before it spoils. Unpackaged produce is typically another lower-cost option.
Right-size recipes and reinvent leftovers
Because many recipes are written for families, Evans recommends cutting them in half or thirds when appropriate. Ingredients should still be measured carefully, and cooking times may need to be reduced because smaller meals cook faster.
Right-sizing can help people avoid eating the same dish for several days. It can also benefit anyone who is unlikely to freeze leftovers for later. When preparing ground beef, chicken or turkey for one meal, cooks can brown extra and freeze it for a future dinner.
Leftovers do not have to remain the same meal. Taco ingredients can become a taco salad the next night, while leftover pot roast can be used in burritos. Extra hamburger patties can be chopped into spaghetti sauce.
Another option is a “use-it-up meal,” combining assorted leftovers into soup, a stir-fry, a bowl or an omelet. Reworking ingredients can add variety instead of leaving someone to eat the same food for two or three days.
Food safety remains essential
Saving food only works when it is stored and prepared safely. The column advises keeping food at the proper temperature, cooking it 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,” Evans said. “Being mindful when shopping, and getting creative in the kitchen, can help stretch food dollars while still fixing fun, healthy meals.”
The column was written by Courtney Parrott, Brown County Agrilife Extension Agent, and published by Brownwood News on Oct. 15, 2026.