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
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.
Foods to eat
✅ Tip
Foods not to eat
Main benefits
🎓 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
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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?
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
Article reviewed
- Written by our editorial team.
- Published on Dec 19, 2023
- Updated on Nov 22, 2024