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    Meal planning for two adults when one of you eats more

    Most recipes make two equal portions, but two adults often need different amounts. Here is how to plan, cook and shop for two sizes, with a real week Susten planned for a couple.

    Richard Swainson, founder of Susten · Updated · 3 min read

    Key takeaways

    • Most recipes split into equal portions, but two adults often need different amounts.
    • Give each of you a portion size. In Susten, a large portion is twice a small one.
    • Cook once for both sizes. Then a small portion is a third of the pan, and a large one is two thirds.
    • Write one list for both. Only a few lines change when one of you eats more.

    Meal planning for two gets harder when one of you eats more. Most recipes split into equal portions, so one of you gets too much and the other too little. Instead, give each of you a portion size, cook once for both, and buy for both. This post walks through each step with a real week that Susten planned for two people: you at a small portion, and Alex at a large one.

    Why equal portions don't fit two people

    Two adults often need different amounts of food. For example, the NHS says an average man needs 2,500 kcal a day and an average woman needs 2,000 kcal. Age, weight, height and exercise change both numbers.

    A recipe that serves 2 ignores that, because it makes two equal portions. Here is one dinner from the example week, Shawarma Chicken Rice Bowl with Garlic Yoghurt, made both ways:

    Shawarma Chicken Rice Bowl with Garlic Yoghurt, dinner for two

    A recipe that serves 2

    Two equal portions

    • You: 146 kcal more than a small portion
      576 kcal
    • Alex: 199 kcal less than a large portion
      576 kcal

    The same dinner, sized for each of you

    As Susten plans it

    • You, small
      430 kcal
    • Alex, large
      775 kcal
    What goes in the pan
    Main ingredientYou (small)Alex (large)Sized for you bothServes 2
    Chicken breast106 g158 g264 g284 g
    Basmati rice56 g112 g168 g150 g
    Greek yoghurt82 g139 g221 g219 g

    Made as a recipe for two, each of you gets 576 kcal. Your small portion is 430 kcal, so the recipe gives you 146 kcal more. Alex's large portion is 775 kcal, so the recipe gives Alex 199 kcal less.

    Give each of you a portion size

    Susten gives each person you cook for one of three portion sizes:

    • Small: three quarters of a standard portion.
    • Medium: a standard portion.
    • Large: one and a half standard portions.

    So a large portion is twice a small one. If you track your calories, your target picks your size. To find your target, use the macro calculator. If you don't track them, pick the size you usually finish.

    To cook a small and a large portion from a recipe that serves 2, scale the recipe up. A small and a large portion add up to 2.25 standard portions, while the recipe makes 2. That means you multiply every ingredient by 1.125.

    Cook once, then split the pan

    Cook the whole amount in one pan. Then split it by weight. The small portion is a third of the pan, and the large portion is two thirds. For example, the table under the dinner above shows each main ingredient for you, for Alex and for the pan.

    Write one list for both sizes

    Next, the shopping. Planned for a small and a large portion, this week's list has 66 items. Planned for two medium portions instead, 5 lines change. Some need fewer packs. Others swap to a different pack size, because Susten buys the cheapest mix of packs for the amount:

    ProductBoth mediumSmall and large
    Tesco Large Sweet Potatoes Loose Class 1 on Tesco, opens in a new tabNot bought1 × · £0.42
    Tesco British Chicken Thigh Fillets 600G on Tesco, opens in a new tabNot bought2 × · £11.20
    Big & Fresh Barn Eggs Large 10 Pack on Tesco, opens in a new tabNot bought1 × · £2.80
    Tesco British Chicken Thigh Fillets 1Kg on Tesco, opens in a new tab1 × · £7.25Not bought
    Big & Fresh Barn Eggs 6 Large on Tesco, opens in a new tab1 × · £2.10Not bought

    At Tesco's prices on tesco.com between 14 and 21 October 2026, the whole list for a small and a large portion comes to £157.43. For two medium portions, it comes to £152.36. Both totals count every item from an empty cupboard, oil and spices included.

    The week for two

    Here is the full week Susten planned. You and Alex share breakfast, lunch and dinner, and the snacks are yours.

    The week for two

    You, Alex

    The week for two, day by day
    Day 1Day 2Day 3Day 4Day 5Day 6Day 7
    Breakfast
    Lunch
    Dinner
    Snack

    Dinner · Day 1 · Make 6 portions

    Shawarma Chicken Rice Bowl with Garlic Yoghurt, the recipe, opens in a new tab

    Your portion: 430 kcal · 37 g protein

    Susten planned this week on 21 October 2026. You eat a small portion and Alex eats a large one. Where a recipe comes in one size only, you both eat a medium portion of it.

    Then here is the list for that week. It covers both portions of every shared meal. Susten matches each item to a Tesco product, and it puts the cupboard items you might already have in their own group.

    sustenYour Tesco list · 66 items

    To buy · 44£115.91

    Spring Onions, Radish & Beetroot

    Fresh Chillies, Herbs, Garlic & Ginger

    Peppers

    Tomatoes

    Cucumber

    Onions & Leeks

    Mushrooms

    Potatoes & Sweet Potatoes

    Spinach, Cabbages & Greens

    Sausages

    Fresh Chicken

    Mince & Meatballs

    Soft & Spreadable Cheese

    Specialty & Continental Cheese

    Tofu & Tempeh

    Chorizo, Salami & Continental Meats

    Eggs

    Milk

    Natural & Greek Style Yogurts

    Fresh Salad, Coleslaw & Sandwich Fillers

    Bagels

    Rolls From Our Bakery

    Bread

    Thai

    Chinese

    Sundried Tomatoes & Antipasti

    Tomatoes, Passata & Puree

    South Asian

    Eastern European

    Under 100 Calories Biscuits & Cereal Bars

    Plain Nuts & Seeds

    Might already have · 22Show£41.52

    Gravy, Stuffing & Breadcrumbs

    Oils & Cooking Fats

    Vinegars

    Seasoning, Herbs & Spices

    Rice

    Pasta & Spaghetti

    Sugar

    Every item, cupboard included£157.43

    Tesco's prices as listed on tesco.com between 14 and 21 October 2026, with each Clubcard price where Tesco has one. Whole packs, without delivery. Each item links to its Tesco page, which shows today's price.

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    Sources

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