Tired of Cooking for One? Start Cooking for Three!

Whether you are 21, 45 or 73 years old, making dinner for one can be boring and challenging.  Frozen dinners are tasteless and unhealthy. Canned soup doesn't feel like a meal and lacks the essential nutrients you need to maintain a healthy body. No matter what you choose, meals for one are either quick and tasteless or incredibly time consuming. Instead of focusing on cooking for one, try cooking for three . . . THREE DAYS!

Make the food you enjoy eating and make enough to last several days. If you plan on eating it immediately, your meals can be stored in the fridge. If you plan on eating it the following week or later, freeze meal-sized portions for the next time you'd rather reheat than cook. Plus, the smell of roasting chicken, a tasty stew or a hearty soup will fill the house with comforting, cozy smells that stimulate the senses on these chilly, gloomy winter days.

Not a fan of eating the exact same meal every day? Make a base protein and jazz it up each day with different sides and veggies. Roasted chicken is an excellent protein and can make a feast for a week! Pair it with steamed broccoli or carrots which add vitamins and antioxidants that can help fight off winter colds. See below for more ideas!

Say good bye to tiresome meal making and boring meals. Get creative! Commit to one meal prep day and during the rest of the week you'll be able to get a delicious, healthy meal on the table in minutes. A little planning will save time and money while preserving taste and nutrition.

Bon Appétit!


Quick Asopao de Pollo



  • 1/2 tsp dried oregano
  • 1/8 tsp salt & 1/8 tsp freshly ground black pepper
  • 1 cup of cooked chicken (more if you like)
  • 1 tbsp of olive oil or annatto oil
  • 3/4 cup of Sofrito
  • 1 garlic cloves, minced
  • 1/2 cup diced plum tomato
  • 3/4 cups uncooked medium-grain rice
  • 1/3 cup dry white wine
  • 1/4 cup diced lean ham (about 1 oz)
  • 1/2 cup pitted green olives & capers or 1 (4.4 oz) bottle alcaparrado drained 
  • 2 cups water
  • 1 cup of fat-free, less-sodium chicken broth
  • 1/2 cup frozen green peas, thawed


  • Combine the first 3 ingredients in a small bowl. Sprinkle chicken with the oregano mixture. Since the chicken is already cooked, add it at the end with the peas to warm it up.
  • In a large nonstick skillet over medium-high heat, cook garlic, Sofrito and tomato for 3 mins, stirring frequently. 
  • Add rice, wine, ham, olive & capers; cook 1 min, stirring constantly. 
  • Add the water and chicken broth & bring to a boil. 
  • Cover, reduce heat & simmer for 20 mins.
  • Stir in the peas & chicken.
  • Cook for 5 mins or until the rice is tender & the chicken is warm. 

Meal Prep Made Easy


  • Buy meat on sale & cook enough for 3 - 4 people. Use the "left-overs" for quick meal making.
  • Stir-fry is great way to combine veggies & meat in mins. Just change the seasoning & you'll have a whole new dish!
  • Freeze hearty stews & soups in portion sizes easy to defrost, heat & eat. 

Don't Forget The Veggies

  • Steamed veggies are quick & add essential vitamins, minerals & antioxidants to any meal. Make sure you eat real vegetables at least once a day, not just vitamin pills.
  • Toss fresh or frozen veggies into soups or stews on the day you eat them for extra taste & nutrition. 
  • Got the mid-day munchies? Skip the chips! Dip carrots sticks, celery, cucumber slices or cauliflower into hummus or salsa. It'll satisfy your hunger & give you high fiber for weight control, vitamins A,C, E & K & lots of essential minerals.

Sharing is Caring

  • Cook meals with your neighbors. One brings the main dish & the other the sides.  
  • Take turns cooking with neighbors. 1 week you cook for 2 & give a neighbor a meal; the next week your neighbor can cook & share with you.


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