Meal Planning for One: Eat Well With No Waste 2024

Cooking for singles can seem like a huge hassle. Most recipes are written with 2-4 people in mind. You wind up cooking more than you can eat and throwing food away, or you just buy takeout or processed food full of fat, sugar, and empty calories. 

But eating well as a single person can be a lot easier with a little bit of meal planning. A meal plan can cut down on food waste, save you money, and give you a more balanced and nutritious diet. If you’re cooking for one, here’s some meal planning information that will help you get started.

How to Begin Meal Planning for One

Create a Grocery List

Look through your cupboards and refrigerator to see what you already have on hand. You can use these available items to plan recipes for the next few days. 

Also check to see what items are on sale at your supermarket. Preparing a grocery list ahead of time helps you save money and can prevent impulse buying.

Get Storage Containers and Storage Bags

Putting aside portions for later meals saves you a lot of time and can be invaluable when you don’t have time to make a meal. You can also put aside leftovers and have them later as is or as part of a new recipe.

Not all storage containers and bags are freezer safe and many will become brittle and crack if put up in the freezer. Check to make sure that your bags or containers are labeled “freezer safe.”

You can also freeze perishable foods like bread. As 1 person, it can be tough to get through a whole loaf before it goes bad. Simply slice, freeze, and take out 1 or 2 slices at a time as needed¹. 

Create a Meal Plan

Meal Planning for One Tips

You Don’t Have to Plan Every Meal

Start by planning a couple of dinner meals every week. Add more meals to your planning schedule as you feel comfortable. Even eating a few meals you prepare and cook at home can give you a more nutritionally balanced diet.

Don’t feel guilty about eating out occasionally or ordering takeout. Just enjoy it in moderation as an occasional treat.

Your Freezer Is Your Friend

A pot of soup or stew can contain up to 8 portions. You can set several containers aside in your freezer, then heat them up at work for lunch or at home for a quick supper.  

You can also prepare single ingredients and freeze them for later use. For example, you can stir-fry ground beef, or make meatballs, use part of it for a recipe, and put the rest aside to be used in the future.

Make sure you mark containers and bags with the item being packaged and the date you froze it.

Processed Foods Are a “Sometimes” Treat

When you’re cooking for 1, it’s tempting to rely on quick and convenient processed foods. But many processed foods are high in saturated fats, salts, and sugar. These foods are fine in moderation but shouldn’t make up a large part of your diet.

Meal Planning Is Invaluable for People with Allergies

If you have serious food sensitivities or dietary issues, you need to know exactly what’s in your meals. By preparing your meals at home, you don’t have to worry about getting surprised with a problem ingredient.

Finding substitutes for food allergens can also let you add many formerly forbidden recipes to your menu².

Useful Appliances for Single Cooks

Many appliances only get used once or twice and then take up storage space. But if you get the right appliances and plan meals that use them, then these appliances are worth purchasing even if you have limited kitchen space. They come in many different sizes to suit your needs, and the smaller appliances are especially good for those cooking single servings. Here are a few I recommend:

Electric Pressure Cooker

Modern electric pressure cookers typically can have other functions such as slow cookers, rice makers, and more. Pressure cooking is a good way to prepare a meal fast and there are many pressure cooker recipes available online.

The slow cooker function is especially convenient. You can start a meal before you leave and supper is ready when you get home. But while you can cook frozen meat in a pressure cooker, you must use thawed meat in a slow cooker. Frozen meat will spend too much time at an unacceptably warm temperature in a slow cooker, allowing bacteria to grow and proliferate³.

7 Simple Electric Pressure Cooker Meal Ideas

1. Stuffed Peppers

2. Beef Stew

3. Chicken and Rice Pilaf

4. Pulled Pork

5. Vegetable Curry

6. Lentil Soup

7. Risotto

Air Fryer

An air fryer cooks food by circulating hot air around it. This rapid heating results in a crispy outer layer and a moist inside. It uses much less oil than deep frying, making it a great choice for dishes like French fries, chicken wings, and roasted vegetables. 

With a compact air fryer, cooking single servings is easy. You put your meal in the basket, set the timer for the proper time, and in a few minutes you have a hot and crispy meal without the grease. 

7 Simple Air Fryer Meal Ideas

1. Roasted Cauliflower

2. Crispy Chicken Wings

3. Sweet Potato Fries

4. Salmon Filets

5. Garlic Parmesan Knots

6. Fried Ravioli

7. Mozzarella Sticks

Vacuum Sealer

Vacuum packaging can reduce dehydration and freezer burn and reduces the transfer of odors to other items. Vacuum sealed food keeps its color, texture, and flavor longer by reducing the risk of bacteria. You can also portion food for personal use.  

Items like pasties, bulk meats, or portioned meats like chicken breasts, all of which require refrigeration or freezing, seal well for home packaging. Items that require refrigeration or freezing will still require it when vacuum sealed.

7 Simple Vacuum Sealer Ideas

1. Extend the shelf life of dry goods like rice, beans, and pasta

2. Vacuum seal fresh herbs to maintain their flavor and freshness

3. Prepare meals in advance, seal them, and freeze. Vacuum-sealed meals take up less space and can last longer without freezer burn

4. Seal blocks of soft cheese to prevent mold and spoiling

5. Marinate meat in a vacuum seal bag

6. Seal chips, crackers, or snacks in their original bags after opening to keep them fresh and prevent them from going stale.

7. Sous Vide cooking

FAQ

How can I prevent food waste when meal planning for one?

To prevent food waste, plan your meals around ingredients you already have and ensure you use them up before buying more. Consider purchasing items in bulk and freezing portions to extend their shelf life. Use versatile ingredients that can be incorporated into multiple dishes throughout the week​​.

What are some tips for making meal planning easier for singles?

Create a weekly meal plan and grocery list to eliminate guesswork and ensure you have all necessary ingredients. Batch cooking and freezing portions can save time and reduce the need to cook daily. Look for simple recipes that don’t require extensive prep to make meal planning less intimidating.

How do I handle leftovers effectively when cooking for one?

Turn leftovers into new meals to keep things interesting. Leftover roasted vegetables can be added to salads or grain bowls, and cooked proteins can be used in sandwiches or tacos. Planning for leftovers can also reduce food waste and save time on busy days​.

References 

1. https://www.eatingwell.com/article/7828600/dietitian-living-alone-cooking-for-one/

2. https://www.canr.msu.edu/news/ways_to_cook_healthy_while_dealing_with_food_allergies

3. https://ask.usda.gov/s/article/Is-it-safe-to-cook-frozen-foods-in-a-slow-cooker-or-crock-pot