How to Plan, Shop, and Cook for One

t's 6:30 p.m., and you're standing in front of the refrigerator, staring at a half bottle of ketchup, two shriveled apples, and a moldy take-out box. Frustrated, you slam the door, grab your car keys, and head for the nearest fast-food joint. Again. Sound familiar?
 
Healthy eating doesn't just happen; it's a decision. But the commitment to eating well must begin long before you open that refrigerator door. If your bank account and waistline are tired of eating out, here are six easy steps to cooking for one.

1. Start with a clean fridge.
   If you're like most people, the refrigerator may be one of the dirtiest places in your home, with bacteria lurking behind closed doors and fermenting in Tupperware®. The University of Wisconsin-Extension (UW-Ex) recommends completely cleaning out the fridge; wiping down shelves, jars, and bottles with warm soapy water; and discarding leftovers and outdated products. A recent UW-Ex news release states, "You can't always see, smell, or taste bacteria that causes food-borne illness, so when in doubt, toss it out!" Get into the habit of cleaning your fridge every two weeks to keep it in shape.
    
2. Plan your week's meals.
   By predetermining the week's menus, you relieve that daily scramble and avoid fast-food fixes. Plan your meals to include a variety of healthy, satisfying foods by following the USDA's Food Guide Pyramid:

• Fats, Oils, and Sweets: use sparingly
• Milk, Yogurt, and Cheese Groups: two to three servings
• Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group: two to three servings
• Vegetable Group: three to five servings
• Fruit Group: two to four servings
• Bread, Cereal, Rice, and Pasta Group: six to 11 servings
  (These are daily servings.)

3. Plan for leftovers.
   According to Clemson University Home Economist Elizabeth Hill, a single's meal plan must include another critical ingredient — planning for leftovers. "Spend a few extra minutes planning complementary menus based around key foods, then use the leftovers in an entirely different dish the second time around," she recommends. "For example, marinate and grill two chicken breasts and a batch of rice. Have one piece of chicken with fried rice the first night. The next night, slice the chicken into strips and create a grilled chicken salad, complete with your favorite healthy ingredients. Prepare a new entrée with gravy the third night, and use the leftover rice. Three days of meals are started with one trip to the kitchen."
   Another leftover idea — freezer soup. Freeze the first night's leftover vegetables, meats, rice, and pasta in an oversized bowl. Each night, add cooled leftovers to the container. Within weeks, you'll have a great soup, ready for those busy nights when there's no time to cook … and you'll save money as well.
    
4. Shop for a week's groceries.
   Creating weekly menus and shopping lists not only eliminates the daily trip to the store, it increases your chance of eating well. It's easier to eat right when the right food is readily available.
    
   Lisa Talamini, Jenny Craig® director of program development and nutrition, says, "Purchase pre-washed and prepared vegetables such as peeled baby carrots, cherry tomatoes, and broccoli florets. They may cost a bit more, but the convenience and overall presentation make them appealing. And you have fresh salad at your fingertips all week."
    
   You've heard the adage, "Never shop hungry." That's good advice. But Talamini takes it one step further: "Shop only after a meal or snack; you'll be less likely to stray from your list."
    
5. Shop with storage in mind.
   Although it's ideal to shop for a week's groceries, don't purchase food you can't safely store. Fresh meats and fish must be used within two days or placed in the freezer; opened lunch meats should be used within three to five days; and milk is safe in the fridge for about a week.
    
   Concerned about freshness? A package of four chicken breasts can be separated and individually frozen, assuring the beginnings of a meal any day of the week. Can't use a loaf of bread before it becomes stale? Divide breads and rolls into smaller packages and freeze to maintain flavor. Help fruits and vegetables keep that fresh flavor by storing in a ventilated bag.
    
   And consider location when arranging your refrigerated groceries. By placing your favorite healthy foods front and center of the fridge, you increase your chances of making wise snack choices throughout the week.
    
6. Cook now, eat later.
   Personal trainer and author Jyl Steinback says we spend too much time in the kitchen. In her cookbook, Cook Once, Eat for a Week, Steinback recommends planning, prepping, and cooking ahead for simple, convenient meals. For the single, that means preparing four-serving recipes and freezing individual servings.
    
   Marlene Lesson, RD, Nutrition Director at Structure House®, a residential weight-loss facility in Durham, N.C., offers these cook-ahead hints: "Cook over the weekend when you have more time, then freeze in individual servings. They'll be ready when you are. To create the beginnings of a delicious, homemade meal, freeze broth or sauce in ice trays, then place a couple of cubes into small freezer bags. When you're ready to eat, grab a bag, cook some pasta or rice, and add a salad. You've got a great meal without investing a great amount of time."
    
   Lesson offers a final word of advice. "Waiting until the last minute to decide what to eat makes you a victim of your environment. Pre-planning makes healthy eating a priority."

Plan, shop, and cook with the future in mind, and the next time you stand in front of that fridge, you'll be grabbing a great, healthy meal, not the keys to a fast-food frenzy.