Planning Meals for One
As an almost forty single lady, meal planning for one has become quite an artform for me. I love to cook, and planning ahead is a way that I can indulge in cooking my own meals more often — even when I have little time. It’s also a way that I make sure I’m nourishing my body in a healthy way. If I’m prepared, I tend to make better choices in the moment.
Meal planning for one is more of my strategy for healthy eating rather than an actual time I sit down each week to plan out my week, meal-by-meal. I have my go-to pantry and fridge staples (listed at the bottom of the post) that I keep on hand that will create quick, easy and healthy meals. But I do like variety so I often seek out 1-2 new recipes to try each week.
At some point during the weekend, I take stock of what I have and what I need to put together meals that include protein, simple carbs and fats. I tend to eat lower carb during the week, but I do throw starchy vegetables or higher carb foods in occasionally (mainly sweet potato or quinoa). I look through my Instagram saves or Pinterest boards to see if there is something new that I particularly want to make. Then I make a rough plan for what meals I’ll have that week. I usually plan for 4 lunches and 4 dinners, leaving wiggle room for impromptu dinners out or lunches with coworkers. I drink the same smoothie every morning, and I make sure I have nuts, individually wrapped cheeses (i.e. Babybel) and Yasso bars on hand. Yasso bars are my almost nightly “something sweet” for a guilt-free dessert. I’ll order what I need for the week for grocery delivery. If you can delegate the grocery shopping, delegate the grocery shopping! It is SO WORTH IT.
Here are some ways I make planning meals quick, painless and satisfying.
i make Simple, single serving Meals
Single serving meals are perfect for lunches on the fly or quick dinners when time is of the essence. My favorite single serving meals are salads, stir-frys, “sandwiches” and grain bowls. Some of my go-to single serving meals are the following:
salad of baby arugula, crushed pistachios, feta, sliced grapes, 1/4 c. cooked quinoa, salt, pepper, olive oil and lemon juice
stir-fry — sauté together chicken sausage, bag of cauliflower rice, onion and bell pepper (season as you like)
tuna melt — quartered bell pepper or sliced tomato topped with a tuna salad made with mayo & everything bagel seasoning, baked with mozzarella cheese on top
grain bowl — bag of frozen quinoa & kale mix, defrosted/cooked in microwave with feta, olives, lemon juice, olive oil and tomatoes tossed in
i cut recipes in half to only make 2-3 servings
Since it’s just me most nights, there is no sense in making a recipe that serves 6 or 8. I usually look for recipes that are easy to cut in half to make only 2-3 servings. That way I have my dinner, but I also have another serving or two to have as lunch another day. I know myself, and I know I would get tired of the same meal as leftovers more than once or twice during the week. The only exception to this is if the leftovers are easy to freeze and thaw out to eat at a much later date. Most recipes are easily adaptable, and some that you find on recipe sites or blogs have a tool that allows you to adjust servings in the online recipe card.
I take short cuts with ingredients
I’m busy. You’re busy. We’re all busy. Whether you’re single, married, have kids or not — our days tend to be jam-packed. And making a homecooked dinner is often put on the back burner simply because of the time and effort it takes. So, I take short cuts with my ingredients!
I use pre-cooked or ready-to-cook proteins (rotisserie chicken, chicken sausages, frozen turkey/beef burger patties, canned salmon or tuna) as much as possible. I also use plant-based protein sources that require little to no prep (chickpeas, black beans, etc.). I buy a lot of my veggies pre-chopped. I love Publix’s Chop House Butter Squash and Asparagus — such an easy sheet pan dinner, already chopped and seasoning packet included. Add olive oil and your protein (chicken tenderloins, sausages, salmon, etc.), toss then let it roast in the oven on 425 for about 30 minutes. So yummy!
Another go-to is frozen riced cauliflower or riced broccoli. A bag of either is the perfect base for a low carb bowl. I like to do a stir-fry beef and broccoli with the riced broccoli. Simply cook your ground beef, sauté in the broccoli, add a bit of teriyaki or gyoza sauce to taste at the end to warm through. It’s ok to pay a little more for the convenience if it means you will eat at home more, thus, eating healthier.
These little strategies help make meal planning for one a little easier and more enjoyable! Let me know how you meal plan (for one or for a family) in the comments.
My pantry & fridge/Freezer staples
Canned Tuna and Salmon
Beans (black, chickpeas/garbanzo, etc)
Pasta or Pasta Alternatives like Palmini Noodles
Pesto, Marinara, Alfredo Sauces
Salsa and Salsa Verde
Asian Sauces — Teriyaki, Gyoza, General Tsao’s, etc.
Salad Dressing
Balsamic and Red Wine Vinegar
Olive Oil
Nuts (in single serving packs for easy snacking; in bulk for salads or stir-frys)
Coffee
Sparkling Waters
Yellow and Red Onions
Sweet Potatoes
Garlic
Olives
Pickles
Sundried Tomatoes
Cheeses (mozzarella, cheddar, feta)
Single Serving Cheeses (Babybel)
Eggs
Chicken Sausages
My Smoothie Ingredients (almond milk, greek yogurt, frozen berries and spinach, rice protein, flax)
Coffee Creamer
Fresh Produce (salad greens, bell peppers, lemons, limes, zucchini/squash, cauliflower/broccoli florets seasonal fruit)
Frozen Protein (ground beef, chicken tenderloins/thighs, salmon, meatballs, breakfast sausage)