Healthy Meals for One

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Cooking for one can seem like a waste of time.

But eating out all the time has major drawbacks too — it’s expensive, the portion sizes are too big for one person, and they can be loaded with calories.

The trick to eating for ones lies in simple meals with few ingredients that you can use over and over again. Learn to use them in different ways throughout the week so there is plenty of tasty variety and absolutely no waste.

Here’s a plan that shows you how you can make best use of just a few healthy ingredients. Mix and match the seasoning to make the dish your own.

Protein

Chicken or Chicken Sausage
White Fish
Black Beans

Vegetables

Romaine Lettuce
Baby Spinach
Red and green bell peppers

Grains

Quinoa
Short grain brown rice

Seasonings and Add-ins

lemon
low sodium taco seasoning
Old Bay seasoning or hot sauce
fresh basil
fresh cilantro

Pantry and Fridge

olive oil
eggs
breadcrumbs


Meal Ideas

Meal #1
Sauteed red and green bell peppers with chicken sausage
Some optional seasonings: Old Bay seasoning or hot sauce, lemon,fresh basil,fresh cilantro

Meal #2
Baked fish with fresh lemon served over quinoa and baby spinach
Some optional seasonings: Old Bay seasoning or hot sauce, lemon,fresh basil,fresh cilantro

Meal #3
Sauteed red and green bell peppers with black beans served over quinoa
Some optional seasonings:low sodium taco seasoning or hot sauce, lemon,fresh basil, fresh cilantro

Meal #4
Fish sticks with a side salad of chopped romaine and sliced peppers
Some optional seasonings: Old Bay seasoning or hot sauce, lemon,fresh basil,fresh cilantro

Meal #5
Roasted lemon chicken breast with grilled Romaine and brown rice
Some optional seasonings: Old Bay seasoning or hot sauce, lemon,fresh basil,fresh cilantro

Meal #6
Scrambled eggs with blacks beans, spinach and left-over cooked chicken
Some optional seasonings: hot sauce,fresh basil,fresh cilantro

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