Being a loner for a long period makes me fully aware of the problems of one-person cooking.
The difficulties such as coping with grocery budgets, not letting food go to waste, and motivating oneself to cook only for oneself can be quite a challenge.
However, I have found among other things that with good meal plans, cooking for one can be both inexpensive and fun. Today, I am happy to share my reliable ways of making cheap, delicious meals that you won’t have to eat for several days on end.
1. Build-Your-Own Grain Bowl System
In my opinion, a bowl of rice, quinoa, or barley that forms the basis of the meal will open a world of opportunities. Fill your cupboards with these grains in bulk and then play around with whatever in the off-season vegetables is there.
I spend less by buying frozen veggies and adding to them cheap proteins like canned chickpeas and scrambled eggs. One dry grain cup usually provides three meals which makes it roughly $1-2 per meal.
2. Rotisserie Chicken Revolution
Here is the game-changer: the purchase of a rotisserie chicken might just solve your protein needs for a week.
I shred the chicken on the first day and partition it out to several dishes – tacos, salads, sandwiches, and stir-fries.
The bones can be used to create wonderful broth for soups in the future. At around $7-8, this is equivalent to $2 for the protein part of each meal.
3. Breakfast for Dinner Rotation
Who made the rule that eggs are only for breakfast? Disagreement was turned into passion in my case because the eggs were the only source of protein I could trust for dinner too.
I sometimes prepare dinner by making a veggie omelet with nicely sautéed mixtures and toast. The whole thing typically costs less than $3.00 and I can use the ingredients in many ways to cook them.
4. Sheet Pan Veggie and Protein Combos
My go-to hack for saving time is to cook veggies and a protein on one sheet pan. I buy whatever vegetables are cheap and pick them with chicken thighs or fish fillets.
By cooking an amount enough for three portions, I can eat one fresh and pack two for later, which makes the average cost per meal $4.
5. Soup Portion Strategy
Making a pot of soup might seem excessive for one person, but I’ve got some right-sized moves. It’s a vegetable base with bean stir-in or tomato lentil mix that I prepare divided into single servings, then freeze them.
Each one runs about $2, and having a product like homemade ready-to-heat soup is a great source of comfort on a rough day.
6. Stir-Fry Formula
I incorporate a simple recipe for my day: one protein + two vegetables + sauce on rice. I grab the veggies when they are in season, and I also buy frozen varieties to have a range of stir-fries that cost about $3.50 per serving.
The basic is to have a few sauces that can be used in different ways to transform the same ingredients into some meals.
7. Pasta Portioning System
I’ve been practicing making pasta by making just enough for the serving, but I cook sauce in batches.
I cook a single serving of pasta every time but the sauce is prepared in a single portion in the freezer. It’s my way of getting the taste of the fresh pasta without waste, I usually spend $2-3 per meal.
8. Mediterranean Mezze Plate
This is my new no-cook meal that I have started making. I am using hummus, olives, and pita bread, then I bring fresh vegetables along with feta cheese into the mix.
The groceries offer long life in the fridge and make really delicious meals for about $4 per serving.
9. Salad Jar Method
I prepare salad ingredients and put them in separate containers once a week so as not to spoil the freshness.
In the preparation of my salads, the standard quantity that I apply is 1 cup greens, ½ cup other vegetables, ¼ cup protein, and 2 tablespoons dressing. It costs me $3-4 to put together a salad and keep it for a couple of days.
10. Burrito Bowl Basics
Behold, the Mexican version of a chic grain bowl! I decide to make a load of black beans and rice and then pile it with fresh items like tomatoes, corn, and avocado. For about $3, you can eat a meal, and the pairings look promising.
11. Quesadilla Station
I keep rolled tortillas in the freezer, and slices of cheese in the fridge, and then build a quesadilla any nook that suits me.
By improvising, this versatile meal plan allows me to cut back the amount of food that is to be thrown away and the amount spent on the fillings is on the average between $2 and $3.
12. Toast Toppers Collection
A gourmet toast cellulae is what I resort to for lunch.
The most delicious bread I keep in the freezer I have leftovers in the fridge and in a small cabinet on the shelf I create different toppings from mashed avocado, hummus, or egg salad. Each $2-$3 serving takes a short time to prepare.
13. Curry in a Hurry
To be constantly ready for an impromptu meal, I have the ingredients in the house i.e. curry paste and canned coconut milk to be able to prepare the fastest and the most delicious curries out of any vegetables and proteins that I have.
About $4 is the serving price, and the leftovers can be put in the freezer for another time.
14. Noodle Bowl Blueprint
By mostly using rice noodles I create fashionable to eat Asian-style bowls which have broth, vegetables, and protein as basics.
The main ingredients are sold at a low price and they also have a long life, with each bowl priced at $3.00 – $4.00.
15. Stuffed Sweet Potato Bar
I roast sweet potatoes ahead of time and bring with me various toppings for them. Topping with black beans and salsa or Greek-style with feta and olives each portion will cost approximately $3.
16. Five-Ingredient Pasta Dishes
The pastas that I stick to are all super basic dishes and all contain a maximum of five ingredients.
By doing this, the number of food items I buy is small; in fact, it only requires the amount of money needed for each $3 meal to have a substantial and joyful meal.
17. Frittata Framework
A frittata helps extend the life of left-over veggies and, at the same time, it offers numerous servings.
I like to throw together a frittata with six eggs that can be split into three portions, and it ring it up at about $2 per serving, which has no restrictions on when it is eaten, that is, it can be served for a breakfast, a meal, or a snack.
18. Build-Your-Own Pizza Kit
With the pizza dough designed for four (which can be kept in the freezer of course) and the ingredients for the toppings, I can prepare individual pizzas for approximately $4-$5 each.
This way I can get my pizza fix without spending money on delivery and I can also unleash my creativity with the unique products that I have in my kitchen.
Conclusion
Through the meal plans, I have found out that eating one does not necessarily have to be a costly and problematic issue. The trick is in proper scheduling, wise shopping, and flexible meals that can be changed according to what’s available and what’s on the budget.
These 18 meal plans have turned my solo cooking task from a boring job into the best part of my daily activities, while not overregulating my food budget. With these approaches, everyone can pursue a meal plan that is both sustainable and affordable for one providing at the same time that it is delicious.
