7-day Meal Plan For One Person

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!

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Meal plan grocery list

Greek yogurt

Honey

Mixed berries

Chicken breast

Romaine lettuce

Whole grain croutons

Salmon

Roasted vegetables

Quinoa

Oatmeal

Banana

Cinnamon

Turkey

Avocado

Whole grain bread

Tofu

Mixed vegetables

Brown rice

Eggs

Spinach

Quinoa

Chickpeas

Cucumber

Feta cheese

Sweet potato

Green beans

Smoothie

Almond milk

Chia seeds

Lentil soup

Mixed greens salad

Cod

Asparagus

Wild rice

Avocado

Poached egg

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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

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A meal plan for one person should focus on variety and convenience while ensuring a balanced diet. Here are some alternatives:

Replace Greek yogurt with plain skyr for a higher protein, creamy alternative.
Instead of honey, try maple syrup as a natural sweetener with a unique flavor.
Switch whole grain croutons with homemade roasted chickpeas for a crunchy, high-fiber topping.
Use cauliflower rice instead of quinoa for a low-carb, nutrient-dense base.
Substitute beef strips with tempeh for a plant-based, protein-rich option.

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

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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

7-Day Meal Plan for One Person

Note: This meal plan is designed for a single individual, focusing on balanced and varied meals that are simple to prepare. Portion sizes can be adjusted based on personal dietary needs and preferences.

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

Snacks: Fresh fruits, nuts, cheese sticks, and vegetable sticks with dip can be enjoyed between meals as needed.

Remember to drink plenty of water throughout the day and adjust the portion sizes and ingredients according to your dietary needs and preferences.

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

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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.