How to Meal Plan for One + Meal Plan & Grocery List
One of the things I get asked the most from single athletes is to how to meal plan for one person without a lot of waste – And that is both waste of food ingredients and waste of time. Most recipes are for 2, 4 or 6 people and lot of foods are packaged that way, thus the dilemma for the singles or people with traveling partners.
So how do we tackle this?
The first thing to do is to utilize one meat for the entire week. This could be a roasted chicken or maybe a slow roasted pork shoulder. It can be incorporated into salads, pasta’s, sandwiches or soups. Think of it as the base of your entire week.
Next up is planning the vegetables. Let’s take cherry tomatoes for example. They usually come in a one pint container which is something most people won’t eat all of at once. However, if you start thinking about all the different ways you usually eat cherry tomatoes it’s pretty simple to figure out how to eat them throughout the week like with pastas or salads. Another example would be a bag of spinach. You can eat as part of a salad, as a side dish sautéd with garlic or mixed into a soup. The basic principle is to use the vegetables in at least two different recipes during the week.
Now what about grains or carbohydrates? If you keep a well stocked pantry, then you usually only need to grab a serving for one and cook it. Just try to stick with a them when picking out the vegetables and herbs that are going to go with it!
With just a little bit of planning, a little bit of thinking and a minimal amount of cooking – you can have a home cooked meal each night of the week without a ton of waste.
Below is a free week of recipes ideas, meal planning tips and a grocery list to help get you started.