Solo Meal Planning: A Guide for One
Cooking for one is a whole different experience — it's a different game altogether compared to feeding a family.
You're the only one to please when meal planning for one, which means ingredients can last longer, but also lead to more food waste. It can also be tricky to follow through when your energy and schedule are constantly shifting.
These meal planning techniques are specifically tailored for solo cooks, helping you reduce leftovers, increase variety, and keep things flexible to fit your lifestyle.
Make the Most of Every Ingredient You Buy
When planning meals for a family, the common questions are: Will everyone like it? Is there enough variety? Is there enough food? Solo cooks, on the other hand, usually ask: Can I use everything I buy before it spoils?
Ingredients often come in larger quantities than a solo cook needs. Unless you're a fan of leftovers, food waste can quickly become a problem. Try these strategies to create a meal plan that offers more variety and less waste:
- Choose one or two ingredients from your fridge or pantry that need to be used soon.
- Find a recipe that uses those ingredients, then add any missing items to your shopping list.
- Consider what leftovers you'll have and think of another recipe that can use those up.
- Repeat steps 1–3 to fill out your meal plan for the week.
Embrace the No-Fuss, Not-Quite-Recipes
Finding the motivation to cook regularly can be tough when you're cooking for just yourself. Rather than filling your meal plan with complicated recipes or resorting to popcorn for dinner, keep it simple. Have a few go-to, easy dishes you love and make sure you always have the ingredients on hand (like veggie fried rice or spaghetti carbonara — they're my staples).
On those nights when you really can't bring yourself to cook, put together a single-serve grazing platter with fresh veggies, crackers, and your favorite dip instead.
Plan to Reinvent Leftovers Over and Over … and Over Again
Cooking in bulk (or preparing a recipe meant for a family of four) often means eating the same leftovers for multiple meals as a solo cook. Instead of getting stuck in a repetitive cycle, think ahead about how to repurpose your leftovers.
The slow-cooked barbecue chicken I made on Sunday became a topping for a sweet potato one night, then transformed into flatbread pizza, a grain bowl, and wraps for lunch. By planning different ways to use your leftovers, you can keep things fresh and exciting.
Plan for More Than Just Dinner
While most meal plans center around dinner, other meals often fall back on packaged or pre-made options. There's something so satisfying about having a homemade treat, like banana bread or a batch of granola, to enjoy all week long.
I’m a fan of quick breads because they’re just the right amount of sweetness to work as breakfast, a snack, or even dessert. Plus, I love baking — now I don’t need an excuse to do it anymore.
Plan to Evolve Your Meal Plan
The best part about cooking for one is that you answer to no one but yourself — your cravings lead the way.
Switch up your meal order or get creative with what you have on hand. Save that large-batch meal for later. If you feel like having popcorn for dinner, go for it. If sticking to a plan feels impossible after a couple of days, build some flexibility into your routine so you don't overbuy ingredients.
Get inspired with our Cooking for One recipe collection. When you're ready to shop, explore our tips on How to Grocery Shop for One on a Budget.
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