Indian meal plan for one person

Written byListonic team

Updated on Oct 1, 2024

Enjoy the convenience and taste of the Indian Meal Plan for One Person. This plan is perfect for solo diners who want to enjoy the rich and diverse flavors of Indian cuisine without any hassle. Savor delicious meals made just for you.

Meal plan grocery list

Dry goods

Rice

Red lentils

Chickpeas

Basmati rice

Whole wheat flour

Fresh grocery

Spinach

Tomatoes

Onions

Garlic

Ginger

Cilantro

Green chilies

Potatoes

Cauliflower

Carrots

Green beans

Peas

Bell peppers

Eggplant

Cucumber

Dairy & eggs

Yogurt

Paneer

Meats

Chicken breast

Fish & seafood

Salmon

Shrimp

Spices & sauces

Ground turmeric

Cumin seeds

Coriander powder

Garam masala

Mustard seeds

Olive oil

Ghee

Coconut milk

Meal plan overview

Cooking for one is simple with the Indian Meal Plan for One Person. This plan offers easy, single-serving Indian recipes such as dal, rice, and vegetable stir-fries. Enjoy a variety of dishes that are perfect for solo dining, without the hassle of leftovers.

Each day provides meal ideas tailored to one person, making meal prep and cleanup a breeze. This plan ensures you enjoy nutritious and satisfying meals even when cooking for yourself.

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Foods to eat

Single-Serving Meals: Prepare dishes like dal, rice, and vegetable stir-fries that are easy to scale down for one person.
Healthy Snacks: Keep handy snacks such as nuts, seeds, and fruits that don't require preparation and are good for portion control.
Quick Proteins: Use eggs, canned fish, or tofu for easy protein additions to meals.
Easy to Store Vegetables: Stock up on vegetables like carrots, bell peppers, and spinach that last longer and can be used in various dishes throughout the week.
Meal Prepping: Consider preparing larger batches of meals that can be portioned and stored for convenience throughout the week.

✅Tip

Prepare a simple dal and rice combo in a pressure cooker to save time and effort while ensuring a nutritious meal.

Foods not to eat

Bulk Packaged Items: Avoid buying in bulk if you won't consume it before it spoils; focus on fresh and perishable goods that you can eat quickly.

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Main benefits

Choosing the Indian meal plan for one person can make meal prep easy and enjoyable. This plan includes simple, single-serving recipes that are quick to prepare, minimizing waste and effort. It focuses on balanced meals with a variety of proteins, vegetables, and grains, ensuring you get all the necessary nutrients. The use of spices and herbs keeps the meals flavorful and interesting. Additionally, the flexibility of the plan allows for easy customization based on personal preferences and dietary needs.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

An Indian meal plan for one person can be economical by planning meals that use similar ingredients throughout the week, reducing waste and costs. Cooking larger batches and freezing individual portions can save money and time, ensuring you have ready-to-eat meals. Opt for versatile ingredients like rice, lentils, and vegetables that can be used in various dishes. Shopping at local markets for fresh produce and buying pantry staples in bulk can further stretch your budget. Preparing simple, nutritious meals like dal and roti ensures a balanced diet without overspending.

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Extra tips

Here are some easy-to-prepare snacks for one person:

Apple slices with peanut butter
Carrot sticks with hummus
Greek yogurt with honey and nuts
Mixed nuts and seeds
Whole grain crackers with cheese
Fresh fruit like berries or a banana
Air-popped popcorn with a sprinkle of nutritional yeast

For a single-person meal plan, drink options include water with a splash of lemon or cucumber, green tea for its antioxidants, and smoothies made from a variety of fruits and vegetables for extra nutrients. Milk or fortified plant-based alternatives provide essential calcium and nutrients, and herbal teas like chamomile or peppermint can aid digestion and relaxation.

When cooking for one, aim for balanced, nutrient-dense meals. Choose lean proteins like grilled chicken, fish, or tofu, seasoned with herbs and spices. Include a variety of vegetables like bell peppers, broccoli, and spinach for essential vitamins and minerals. Incorporate whole grains such as quinoa or brown rice for fiber and energy. Finish your meal with a serving of fresh fruit or a mixed fruit salad to add natural sweetness and additional nutrients. This approach ensures you maintain a healthy diet even when cooking for one.

Meal plan suggestion

Day 1

Breakfast:Besan cheela with grated carrots and spices
Lunch:Chicken curry with basmati rice and cucumber raita
Dinner:Palak paneer with whole wheat chapati
Snack:Cucumber and carrot sticks with yogurt dip

Day 2

Breakfast:Yogurt with grated cucumber and spices
Lunch:Chana masala with basmati rice and salad
Dinner:Salmon curry with coconut milk served with green beans
Snack:Boiled eggplant seasoned with olive oil and coriander powder

Day 3

Breakfast:Tomato and onion uttapam with coconut chutney
Lunch:Cauliflower and pea curry with whole wheat chapati
Dinner:Shrimp and bell pepper stir-fry with rice
Snack:Paneer cubes marinated in turmeric and grilled

Day 4

Breakfast:Aloo paratha with curd
Lunch:Red lentil dal with spinach, served with basmati rice
Dinner:Stir-fried carrots, green beans, and bell peppers with paneer
Snack:Tomato and cucumber salad with cilantro and lime dressing

Day 5

Breakfast:Chapati with garlic and ghee
Lunch:Eggplant and potato curry with rice
Dinner:Chicken sautéed with bell peppers and onions, served with chapati
Snack:Chickpea salad with tomatoes, onions, and green chilies

Day 6

Breakfast:Poha with peas and carrots
Lunch:Paneer tikka masala with basmati rice
Dinner:Coconut shrimp curry with green beans and rice
Snack:Spinach and yogurt dip with sliced cucumbers

Day 7

Breakfast:Masala omelette with onions and green chilies
Lunch:Cauliflower, peas, and carrots curry with chapati
Dinner:Grilled salmon with a side of sautéed spinach and garlic
Snack:Roasted chickpeas with garam masala

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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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