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diet plan for one person

Eating well for one doesn’t mean skimping on variety or flavor. A diet plan for one person focuses on easy, portion-friendly recipes that keep you satisfied without wasting food. It’s about enjoying your meals and making cooking a simple, enjoyable part of your routine.

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Diet plan grocery list

  • Chicken thighs
  • Ground turkey
  • Salmon fillets
  • Zucchini
  • Bell peppers
  • Spinach
  • Apples
  • Bananas
  • Strawberries
  • Quinoa
  • Brown rice

  • Sweet potatoes
  • Olive oil
  • Butter
  • Almond milk
  • Greek yogurt
  • Green beans
  • Cherry tomatoes
  • Pork chops
  • Ground beef
  • Oats
  • Carrots

  • Kale
  • Broccoli
  • Cauliflower
  • Rice cakes
  • Walnuts
  • Pumpkin seeds
  • Basil
  • Cilantro
  • Garlic
  • Ginger
  • Lemon

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

A diet plan for one person is tailored to those who cook and eat alone. It emphasizes portion-friendly recipes and meal planning tips that minimize waste and simplify cooking. This plan helps you enjoy diverse and satisfying meals without the hassle of leftovers.

By focusing on what you enjoy and making cooking a pleasant part of your day, you can create a fulfilling and nutritious diet for yourself. It's about making solo dining both practical and enjoyable.

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Foods to eat

  • Single-Serve Proteins: Opt for chicken breasts, individual fish fillets, and eggs that are easy to portion.
  • Frozen Vegetables: Keep a variety of frozen veggies like peas, spinach, and broccoli that are convenient and reduce waste.
  • Whole Grains: Use single-serving packets of oats or small bags of rice and quinoa for easy meal prep.
  • Fruits: Choose fruits like bananas, apples, and berries that are easy to buy in single quantities.
  • Pre-Portioned Snacks: Go for nuts, yogurt, and string cheese that come in individual servings for quick snacks.
quote icon

Studies find that people who east nuts five times per week have a decreased risk of developing heart disease compared to those who do not eat nuts at all.

Marc Gillinov, M.D., Steven Nissen, M.D.

Foods not to eat

  • Bulk Items: Avoid buying in bulk unless you can freeze or store extras to prevent waste.
  • Family-Sized Packages: Steer clear of large packages of perishable foods that may spoil before you finish them.
  • Prepared Meals: Skip large ready-made meals that might be hard to portion for one person.
  • Unopened Condiments: Limit buying large bottles of condiments that could go unused and expire.
  • Excessive Produce: Avoid buying more fresh produce than you can use within a few days to minimize spoilage.

Main benefits

The diet plan for one person simplifies meal prep with portion-friendly recipes, reducing food waste. It allows for more personalized meal choices, catering to your specific tastes and nutritional needs. This plan also encourages mindful eating, helping you enjoy your meals more without the pressure of cooking for others.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

To stick to a budget on the diet plan for one person, buy ingredients that can be used in multiple dishes to avoid excess waste. Look for single-serve or smaller packages of perishables to fit your needs. Preparing larger meals and freezing individual portions can save time and money while ensuring you have nutritious options available without overspending.

Download the FREE grocery list for this Diet plan

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Meal Plan for One Person

Day 1

  • Breakfast: Oatmeal with strawberries and walnuts
  • Lunch: Grilled chicken thighs with quinoa and spinach
  • Dinner: Baked salmon fillets with sweet potatoes and broccoli
  • Snack: Greek yogurt with apple slices

Calories: 1,800  Fat: 70g  Carbs: 200g  Protein: 120g

Day 2

  • Breakfast: Smoothie with almond milk, banana, and spinach
  • Lunch: Ground turkey with brown rice and bell peppers
  • Dinner: Baked pork chops with carrots and green beans
  • Snack: Rice cakes with avocado

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 125g

Day 3

  • Breakfast: Whole wheat toast with butter and eggs
  • Lunch: Lentil salad with cherry tomatoes and spinach
  • Dinner: Grilled salmon with quinoa and zucchini
  • Snack: Apple slices with pumpkin seeds

Calories: 1,850  Fat: 60g  Carbs: 210g  Protein: 115g

Day 4

  • Breakfast: Oatmeal with bananas and walnuts
  • Lunch: Ground turkey with quinoa and spinach
  • Dinner: Baked chicken thighs with sweet potatoes and broccoli
  • Snack: Greek yogurt with strawberries

Calories: 1,800  Fat: 70g  Carbs: 195g  Protein: 125g

Day 5

  • Breakfast: Smoothie with almond milk, banana, and spinach
  • Lunch: Chicken thighs salad with avocado and bell peppers
  • Dinner: Ground turkey stir-fry with brown rice and green beans
  • Snack: Rice cakes with cucumber slices

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 120g

Day 6

  • Breakfast: Oatmeal with apple slices and walnuts
  • Lunch: Lentil soup with carrots and spinach
  • Dinner: Grilled salmon fillets with quinoa and broccoli
  • Snack: Carrot sticks with pumpkin seeds

Calories: 1,800  Fat: 60g  Carbs: 190g  Protein: 125g

Day 7

  • Breakfast: Smoothie with almond milk, banana, and spinach
  • Lunch: Ground turkey wrap with bell peppers and quinoa
  • Dinner: Baked pork chops with sweet potatoes and green beans
  • Snack: Greek yogurt with apple slices

Calories: 1,850  Fat: 70g  Carbs: 200g  Protein: 120g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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