Cooking for One? Here Are 7 Weeks of Easy Meal Plans.
updated Jul 30, 2021
If you’re a household of one, you know the struggles of cooking for yourself. Most recipes serve four or more people, so unless you take the time to halve or quarter each and every one, you’re left with a mountain of leftovers. That might be fine on day two or three, but eating reheated leftovers all week long gets old.
That’s why we want to help. These seven meal plans celebrate you, the solo cook, and ensure you won’t get bored with dinner (or breakfast or lunch, for that matter) by mid-week.
1. How I Prep a Week of Mediterranean Diet Meals for One
This one-week meal plan celebrates both the Mediterranean diet and the solo cook. It will set you up for a week of breakfasts, lunches, and dinners that are far from boring and totally feel-good, including a salmon skillet with chickpeas and greens , Mediterranean quinoa salad , toasted muesli , and more.
Get the plan: How I Prep a Week of Mediterranean Diet Meals for One
2. How I Prep a Week of Easy Meals for One in Just 2 Hours
This meal plan is out to prove that meal prepping for one doesn’t have to mean cooking a big pot of chili on Sunday and reheating portions all week. You’ll get lasagna roll-ups , baked salmon , rotisserie chicken tacos , and more out of this two-hour session.
Get the meal plan: How I Prep a Week of Easy Meals for One in Just 2 Hours
3. How I Prep a Week of Easy, Satisfying Meals for One
Instead of eating leftovers as is, this clever meal plan shows off how they can be transformed into entirely different dishes, such as colorful grain bowls and open-faced sandwiches .
Get the meal plan: How I Prep a Week of Easy, Satisfying Meals for One
4. A Week of Easy Dinners for One
This plan walks you through a variety of recipes that are easy to scale down for solo cooks. It also reuses ingredients across multiple meals and includes some smart freezer-friendly tips.
Get the meal plan: A Week of Easy Dinners for One
5. How I Prep a Week of Easy Meals for One in Just Over an Hour
The strategy here is to start with a great basic recipe that has a protein and a versatile vegetable. This way you can then repurpose the leftovers to make another easy and quick “new” meal with just a couple of additional ingredients.
Get the meal plan: How I Prep a Week of Easy Meals for One in Just Over an Hour
6. How I Prep a Week of Meals for One in Just Over an Hour
Pesto zoodles, stuffed sweet potatoes, chicken and rice soup, and more are ahead in this colorful meal plan. What’s even better is it leaves you with minimal cooking to do on weeknights (think: 15 minutes max).
Get the meal plan: How I Prep a Week fo Meals for One in Just Over an Hour
7. 5 Vegetarian Dinners for One
This plan walks you through a week of veggie-packed dinners (like, Herbed Gnocchi with Mushrooms and BBQ Tofu Bowls) that are easy to scale down for the solo home, and won’t leave you bogged down with a mountain of leftovers. It also includes some smart shortcuts to save time in the kitchen and tips on repurposing extra ingredients, like herbs and vegetables, into meals later in the week.
Get the plan: 5 Vegetarian Dinners for One
Sheela Prakash
Senior Contributing Food Editor
Sheela is the Senior Contributing Food Editor at Kitchn and the author of Mediterranean Every Day: Simple, Inspired Recipes for Feel-Good Food . She received her master's degree from the University of Gastronomic Sciences in Italy and is also a Registered Dietitian.
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