Cooking for one shouldn’t feel like a chore, but for many people, it does. Recipes are usually designed for families, portions are oversized, and before you know it, you’re staring at a refrigerator full of leftovers you didn’t plan for — and may not want to eat again.
The good news? Meal prepping for one can be simple, affordable, and waste-free when you use the right strategies and recipes. With just a little planning, you can save money, reduce food waste, and still enjoy fresh, balanced meals all week long.
Why Meal Prepping for One Is Different
When you’re cooking for yourself, the challenge isn’t making food — it’s managing portions and ingredients. Buying in bulk often seems cheaper, but it can lead to spoiled produce, freezer burn, and meals that feel repetitive.
If portion control is something you’re working on, this guide on
👉 Easy Portion Control for Weight Loss
explains how to size your meals properly and avoid overeating.
Core Meal Prep Rules for Solo Cooking
1. Choose Multi-Use Ingredients
Buy ingredients that can appear in several meals — such as chicken breast, eggs, bell peppers, spinach, rice, and beans.
2. Cook Once, Eat Twice
Plan meals that can be eaten fresh one day and reheated the next without losing flavor or texture.
3. Freeze in Single Portions
Instead of freezing entire casseroles, freeze meals in individual containers so nothing goes to waste.
Easy Meal Prep Recipes for One
1. Lemon Garlic Chicken & Veggie Bowls
You’ll need:
- 1 chicken breast
- 1 cup broccoli florets
- ½ cup sliced carrots
- ½ cup cooked rice
- Olive oil, garlic, lemon juice, salt, pepper
Bake chicken and vegetables at 400°F for 20–25 minutes. Slice chicken and divide into two bowls with rice and vegetables. Store one for later.
2. Single-Serve Egg Muffins
Perfect for breakfast or quick lunches.
You’ll need:
- 2 eggs
- Spinach
- Bell peppers
- Shredded cheese
Whisk eggs, mix in veggies, and bake in a muffin tin at 375°F for 18–20 minutes. Makes two servings.
3. One-Pan Turkey Skillet
Brown ground turkey, add onion, zucchini, canned diced tomatoes, and Italian seasoning. Simmer 10 minutes. Save half for tomorrow.
4. Personal-Size Sheet Pan Salmon
Bake one salmon fillet with asparagus and baby potatoes at 400°F for 20 minutes. Season with olive oil, salt, pepper, and lemon.
Storage Tips That Prevent Waste
Good containers matter more than people think.
See 👉 The Best Meal Prep Containers for Healthy Eating
Using airtight, freezer-safe containers will keep food fresh longer and prevent freezer burn.
Smart Grocery Shopping for One
Frozen fruits and vegetables are lifesavers for solo cooking — they last longer and reduce waste.
If you’re trying to improve your diet overall, this article helps:
👉 Simple Diet Changes for Fast Results
Final Thoughts
Meal prepping for one doesn’t have to mean boring food or wasted groceries. With smart planning, simple recipes, and portion-friendly cooking, you can eat better, save money, and enjoy your meals without stress.
Start with just two or three recipes each week — once it becomes routine, you’ll wonder how you ever lived without it.
The Best Diet Plans Guide Team is a group of wellness writers and nutrition researchers dedicated to helping readers find simple, sustainable, and science-backed diet plans. We review products, compare meal programs, and share practical tips for healthy living at any age. Our mission is to make better health choices easier — one plan at a time.