7-day Meal Plan For One Person

Written byListonic team

Updated on Nov 22, 2024

Living solo and need a meal plan? Our 7-day meal plan for one person is perfectly portioned for individual needs. Discover how to make delicious, single-serving meals and efficiently turn them into a shopping list. Let's make solo dining both fun and healthy!

Meal plan grocery list

Dry goods

Quinoa

Oatmeal

Brown rice

Wild rice

Chia seeds

Snacks & sweets

Honey

Meats

Chicken breast

Turkey

Salmon

Cod

Dairy & eggs

Greek yogurt

Feta cheese

Eggs

Beverages

Almond milk

Smoothie

Spices & sauces

Cinnamon

Fish & seafood

Salmon

Cod

Fresh grocery

Mixed berries

Romaine lettuce

Banana

Avocado

Mixed vegetables

Spinach

Cucumber

Sweet potato

Green beans

Asparagus

Bakery

Whole grain bread

Whole grain croutons

Plant based

Tofu

Chickpeas

Ready meals

Lentil soup

Meal plan overview

Living solo? Our 7-day meal plan for one person is perfectly portioned for individual needs. It's all about making single-serving meals that are both delicious and nutritious.

From easy-to-prepare dishes to varied flavors, this plan makes solo dining fun and healthy. It's tailored to fit a busy lifestyle while keeping health in check.

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Foods to eat

Lean Proteins: Include chicken breast, turkey, fish, tofu, and legumes for a balanced source of protein.
Whole Grains: Opt for brown rice, quinoa, oats, and whole wheat products for sustained energy.
Fruits: Enjoy a variety of fresh fruits like apples, bananas, berries, and oranges.
Vegetables: Include a mix of colorful vegetables such as broccoli, spinach, carrots, and bell peppers.
Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for essential fatty acids.
Dairy or Dairy Alternatives: Choose low-fat or non-dairy options like yogurt and milk for calcium.
Legumes: Add beans, lentils, and chickpeas for plant-based protein and fiber.
Whole Grain Bread or Wraps: Use for sandwiches or wraps with various fillings.
Eggs: Prepare eggs in different ways for a versatile and protein-rich option.
Nuts and Seeds: Snack on almonds, walnuts, and seeds for additional nutrients.
Herbs and Spices: Use a variety of herbs and spices to enhance flavor without added calories.
Water: Stay hydrated with plenty of water throughout the day.

✅Tip

Prepare and freeze portions of meals to minimize waste and ensure variety throughout the week.

Foods not to eat

Opt for high-fiber foods like whole grains and vegetables to help manage liver health.

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Main benefits

The 7-Day Meal Plan For One Person is tailored for individual servings, making meal preparation and planning convenient for a single person. This plan focuses on easy-to-make, balanced meals that cover essential nutrients. It encourages portion control and reduces the likelihood of food waste. The flexibility of the plan allows for customization based on personal preferences and dietary requirements, providing a practical and enjoyable approach to nourishing oneself with minimal effort.

Recommended nutrient breakdown

Protein: 11%

Fat: 12%

Carbs: 64%

Fiber: 11%

Other: 2%

How to budget on this meal plan

To budget this 7-day meal plan for one person, consider buying staples like oats, quinoa, brown rice, and lentils in bulk. Choose seasonal fruits and vegetables for better prices and freshness. Opt for frozen mixed berries and vegetables like green beans and broccoli to save money and reduce waste. Buy larger cuts of meat like chicken and turkey breasts, and portion them for multiple meals. Eggs and canned tuna are cost-effective protein sources. Plan meals that reuse ingredients across different dishes to minimize buying a wide variety of items. Look for sales and store brands for items like almond milk, nuts, and pancake mix.

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Extra tips

Simple, easy-to-prepare snacks ideal for single servings:

A small handful of mixed nuts
One piece of fresh fruit (like an apple or banana)
Yogurt with a sprinkle of granola
Hard-boiled egg
Single-serve cheese with whole grain crackers
Peanut butter on a rice cake
Vegetable sticks with a small dip portion

When dieting alone, choose beverages that align with your personal nutritional needs. Water is a staple for hydration. Herbal teas can offer relaxation and health benefits. If you enjoy caffeine, a moderate amount of coffee can be invigorating. Freshly squeezed juices provide vitamins but be mindful of sugar content. Occasional indulgence in your favorite beverage can make the diet more enjoyable.

For individuals, a personalized diet plan can be incredibly effective. It's about understanding your own nutritional needs and preferences. Opt for a balanced mix of proteins, carbs, and fats tailored to your activity level and health goals. Include a variety of fruits and vegetables for a wide range of nutrients. Cooking for one offers the flexibility to experiment with new ingredients and recipes, making healthy eating both fun and personal.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with honey and mixed berries
Lunch:Chicken Caesar salad with whole grain croutons
Dinner:Baked salmon with roasted vegetables and quinoa
Calories🔥: 2200
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 130g

Day 2

Breakfast:Oatmeal with sliced banana and a sprinkle of cinnamon
Lunch:Turkey and avocado sandwich on whole grain bread
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 240g
Protein🥩: 110g

Day 3

Breakfast:Scrambled eggs with spinach and whole grain toast
Lunch:Quinoa salad with chickpeas, cucumber, and feta cheese
Dinner:Grilled chicken breast with sweet potato and green beans
Calories🔥: 2300
Fat💧: 85g
Carbs🌾: 250g
Protein🥩: 135g

Day 4

Breakfast:Smoothie with spinach, banana, almond milk, and chia seeds
Lunch:Lentil soup with a side of mixed greens salad
Dinner:Baked cod with roasted asparagus and wild rice
Calories🔥: 2200
Fat💧: 70g
Carbs🌾: 240g
Protein🥩: 125g

Day 5

Breakfast:Whole grain toast with avocado and a poached egg
Lunch:Grilled vegetable and hummus sandwich on whole grain bread
Dinner:Beef stir-fry with bell peppers, broccoli, and brown rice
Calories🔥: 2300
Fat💧: 90g
Carbs🌾: 220g
Protein🥩: 130g

Day 6

Breakfast:Greek yogurt with granola and sliced almonds
Lunch:Chicken noodle soup with a side of whole grain roll
Dinner:Grilled shrimp with vegetable stir-fry and quinoa
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 230g
Protein🥩: 120g

Day 7

Breakfast:Pancakes with fresh berries and maple syrup
Lunch:Tuna salad with mixed greens and whole grain crackers
Dinner:Roast chicken with roasted potatoes and steamed Brussels sprouts
Calories🔥: 2300
Fat💧: 80g
Carbs🌾: 240g
Protein🥩: 130g

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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.

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