Learning to Cook for Two: Adjusting Habits in Midlife
This summer, my husband and I have been getting a little practice at “empty nesting.”
We have three kids. Two have already left home, and our youngest is a rising senior. While we’re not technically empty nesters yet, child #3 has had three separate week-long camps this summer.
Which means for those weeks—it’s just been the two of us. Free birds.
We’ve loved the quiet evenings, spontaneous dates, and remembering what life was like before carpools, dinner for five, and the sound of the washing machine running 24/7.
But one thing I didn’t expect?
The meal-planning struggle.
From Feeding an Army to Cooking for Two
For years, I was cooking for five. Meal planning was honestly easier in a weird way—because it was like feeding a hungry army. I knew everything I cooked would get eaten. Leftovers were rare, and “What’s for dinner?” always had a clear answer.
Now? It’s a different game.
We’re buying less. Cooking smaller portions. Planning meals that actually work for two. And (shock of shocks) scheduling in leftovers on purpose.
It sounds simple, but it’s been surprisingly tricky to make the shift. Sometimes I forget we don’t need four chicken breasts for dinner—or that a pot of chili lasts much longer when it’s not being devoured by two teenage boys.
Life Stages Demand Adjustments
It’s funny how life stages demand these little adjustments.
Just like I’ve had to relearn how to cook, our bodies also require us to rethink how we take care of ourselves in midlife.
When we’re younger, it can feel like our metabolism is more forgiving. We can eat more without much thought, stay up late without paying for it the next day, and bounce back quickly from less-than-ideal choices.
But as we get older, things shift.
We might need less overall food than we used to.
We often need more protein to preserve and build muscle. (Harvard Health notes that older adults benefit from higher protein intake than previously thought.)
Our hormones play a bigger role in how we store fat, regulate hunger, and feel day-to-day.
We have to be more intentional if we want to sustain energy, strength, and health.
It’s not good or bad—it’s just different.
Relearning Nutrition in Midlife
Just like I’m learning how to scale down recipes, many of us have to relearn how to “scale” our nutrition for this season of life. That might look like:
Eating more mindfully. Paying attention to hunger cues instead of eating on autopilot.
Shifting priorities. Making protein, fiber, and whole foods the foundation instead of chasing the lowest calorie option.
Planning with purpose. Realizing that leftovers can actually be a strategy (hello, batch cooking and meal prep!).
Being flexible. Some weeks we’re dialed in, other weeks life is messy—but consistency matters more than perfection.
And here’s the truth: this relearning doesn’t have to feel restrictive. It can actually feel empowering—because we get to choose how we want to fuel ourselves moving forward.
The Parallel Between Food and Life
This shift in meal planning reminded me of something bigger: how often life requires us to adjust our habits.
When we have young kids, we learn to operate on less sleep.
When work is demanding, we figure out how to fit in quick meals or workouts.
When kids leave home, we adjust our rhythms again—finding new ways to fill the space.
Change is the constant. The question is: Do we fight it, or embrace it?
When we resist, we end up frustrated, clinging to what “used to work.”
When we embrace it, we open ourselves up to new routines, new rhythms, and even new joy.
Practical Tips for Cooking for Two (and Eating Well in Midlife)
Since I’m learning this myself, here are a few things that have helped us so far:
Think smaller portions.
Buy just enough for what you’ll realistically eat—especially fresh produce and proteins.Batch cook wisely.
Cooking a full recipe is fine—just freeze half for another week. That way, leftovers feel intentional, not overwhelming.Get creative with leftovers.
Roast chicken tonight? Chicken salad tomorrow. Chili for dinner? Chili-stuffed sweet potatoes for lunch.Embrace flexible meal planning.
Instead of mapping out every single dinner, I keep a few basics on hand and mix-and-match based on what sounds good.Prioritize protein.
In midlife, protein is key for energy and muscle preservation. Aim for some at every meal. (NIH research shows protein plays a vital role in healthy aging.)Enjoy the freedom.
With fewer mouths to feed, meals can be simpler, lighter, and tailored to what you enjoy.
A Mindset Shift Worth Noticing
Here’s what I’ve realized: the meal planning struggle isn’t just about food. It’s about identity.
For so long, I was “the mom who cooked for five.” That was part of my role. Now, that role is changing.
It’s the same with health and nutrition. The way we cared for ourselves in our 20s or 30s might not be what serves us best now. And that’s okay.
Instead of seeing it as a loss, we can see it as an invitation to grow, adapt, and discover new ways of living well.
The Beauty of Embracing Change
So yes—I’m relearning how to meal plan for two. It’s a small adjustment, but it’s also a reminder that change is always around the corner.
We can fight it—or we can lean into it.
Just like empty nesting, midlife can bring both challenges and freedoms. It’s a season to redefine routines, strengthen our health, and make choices that reflect the life we want to live now.
And when we embrace those changes with openness, they become less of a struggle and more of a gift.
Let’s Talk
Have you found yourself adjusting meals, habits, or routines as life has changed?
I’d love to hear what that’s looked like for you. Share your story—I promise, you’re not alone.
And by the way—if you like these reflections on navigating midlife, you might enjoy The Comeback Season podcast. My co-host and I dive into real-life stories, mindset shifts, nutrition tips, and how to make this season your strongest yet. Hope you’ll tune in!
