F-factor diet plan for one person

Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Whole wheat bread
Chicken thighs
Tilapia
Ground turkey
Spinach
Romaine lettuce
Cherry tomatoes
Broccoli
Cauliflower
Red bell peppers
Carrots
Sweet potatoes
Bananas
Blueberries
Strawberries
Greek yogurt
Cottage cheese
Cheddar cheese
Almonds
Walnuts
Brown rice
Quinoa
Lentils
Black beans
Olive oil
Canola oil
Avocados
Garlic
Onions
Apples
Pears
Oranges
Eggs
Diet plan overview
The F-factor diet plan for one person is tailored for solo dining. It makes it easy to prepare fiber-rich meals in just the right portions for you.
This plan helps you stay healthy and satisfied without any fuss. It's perfect for those who cook and eat alone.

Foods to eat
Single-serve Proteins: Chicken breasts, fish fillets, and individual tofu servings for easy portion control.
Pre-portioned Vegetables: Baby carrots, pre-washed salad greens, and frozen vegetable mixes for convenience.
Whole Grains: Instant oatmeal packets, microwaveable brown rice, and single-serving quinoa cups.
Fruits: Apples, bananas, and small berry packs that are perfect for one.
Nuts and Seeds: Small bags of almonds, walnuts, and sunflower seeds for easy snacking.
β Tip
Foods not to eat
Bulk Purchases: Large bags of snacks and bulk-packaged foods that may go to waste.
Prepared Meals: Family-sized frozen dinners that can lead to overeating or waste.
Sugary Drinks: Large bottles of soda or sweetened teas that are hard to portion.
Processed Snacks: Big boxes of crackers or chips that encourage mindless eating.
Condiments: Large containers of sauces and dressings that may spoil before being used up.
Main benefits
The F-factor diet plan for one person simplifies meal prep with easy, single-serving recipes. It promotes better portion control and reduces food waste, making it perfect for solo diners. This plan also helps you stay motivated to eat healthily without the hassle of cooking large meals.
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π Recommended food breakdown (Source)
How to budget on this diet plan
The F-factor diet plan for one person is easier on the wallet if you buy in bulk and freeze individual portions for future meals. Choose versatile ingredients that can be used in multiple recipes to avoid waste. Seasonal and local produce is often cheaper and fresher. Cooking larger batches of meals like soups or casseroles and storing leftovers can save time and money.
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Meal plan suggestion
Day 1
- Breakfast:Whole wheat bread with avocado and poached eggs
- Lunch:Chicken thigh salad with romaine lettuce, cherry tomatoes, and olive oil
- Dinner:Grilled tilapia with roasted carrots and quinoa
- Snack:Apple slices with almonds
- Caloriesπ₯: 1,500Fatπ§: 45gCarbsπΎ: 180gProteinπ₯©: 100g
Day 2
- Breakfast:Greek yogurt with blueberries and walnuts
- Lunch:Lentil soup with spinach and carrots
- Dinner:Ground turkey stir-fry with red bell peppers and brown rice
- Snack:Banana and a handful of almonds
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 170gProteinπ₯©: 110g
Day 3
- Breakfast:Smoothie with almond milk, strawberries, and flaxseeds
- Lunch:Spinach salad with chicken thighs, cherry tomatoes, and olive oil
- Dinner:Grilled tilapia with roasted cauliflower and quinoa
- Snack:Cottage cheese with blueberries
- Caloriesπ₯: 1,550Fatπ§: 48gCarbsπΎ: 160gProteinπ₯©: 105g
Day 4
- Breakfast:Whole wheat bread with avocado and poached eggs
- Lunch:Chicken thigh salad with romaine lettuce, cherry tomatoes, and olive oil
- Dinner:Grilled tilapia with roasted carrots and quinoa
- Snack:Apple slices with walnuts
- Caloriesπ₯: 1,650Fatπ§: 52gCarbsπΎ: 175gProteinπ₯©: 115g
Day 5
- Breakfast:Greek yogurt with blueberries and walnuts
- Lunch:Lentil soup with spinach and carrots
- Dinner:Ground turkey stir-fry with red bell peppers and brown rice
- Snack:Banana and a handful of almonds
- Caloriesπ₯: 1,600Fatπ§: 50gCarbsπΎ: 165gProteinπ₯©: 110g
Day 6
- Breakfast:Smoothie with almond milk, spinach, and strawberries
- Lunch:Spinach salad with chicken thighs, cherry tomatoes, and olive oil
- Dinner:Grilled tilapia with roasted cauliflower and quinoa
- Snack:Cottage cheese with blueberries
- Caloriesπ₯: 1,570Fatπ§: 48gCarbsπΎ: 170gProteinπ₯©: 108g
Day 7
- Breakfast:Whole wheat bread with avocado and poached eggs
- Lunch:Chicken thigh salad with romaine lettuce, cherry tomatoes, and olive oil
- Dinner:Grilled tilapia with roasted carrots and quinoa
- Snack:Apple slices with walnuts
- Caloriesπ₯: 1,580Fatπ§: 49gCarbsπΎ: 172gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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