Meal Planning For One – Week 1

Cooking For One? You’ll love the easy weekly meal plans found in our Meal Planning For One series. This is the first post of the meal planning for one series. You will find a week’s worth of recipes which will serve one (maybe two) people including grocery lists and cooking tips. Perfect for anyone cooking for one, caregivers, and empty nesters.

Weekly Meal Planning for One, Week 1 meal plan includes recipes, a grocery list and cooking tips. These meal plans are ideal for anyone cooking for one or two people and is designed for people who live on their own, a parent who wants to indulge themselves while their kids have their favorites, couples that can't agree on what they want for dinner or caregivers providing meals to a parent or friend. | One Dish Kitchen

Welcome to the first week of our new Meal Planning For One – Cooking For One Meal Plan!

Weekly meal planning and meal prep answers “what am I going to have for dinner?” a week at a time. A meal plan for the week saves you money and no leftovers! Our series of meal plans includes single serving recipes, a grocery list and cooking tips.These meal plans are ideal for anyone cooking for one or two people.

Weekly meal planning and meal prepping helps so much with keeping on a budget as well as eating healthy.

I try to plan my week of meals either over the weekend or early in the week. This way, I know exactly what foods to buy and I don’t run the risk of buying items I won’t use and overspending.

Meal planning helps me stay on track when I am focused on making meals that are good for me. If I don’t have an idea of what I’m going to make for dinner and I’m starving, chances are that I will grab something unhealthy or I’ll order sodium-filled, calorie-filled takeout instead.

Meal Planning

Today, I’m sharing with you our new Meal Planning For One – Cooking For One Meal Plan. It’s something new we’ve been working on here at One Dish Kitchen and we would love to have your feedback.

A person cooking meals for themselves may often find that it isn’t always easy to reduce a recipe. The thought of doing that every day or deciding what to cook each evening for dinner, without repetition can be a daunting task. We hope to take some of the pressure off with our “Cooking For One Meal Plans”.

Each recipe in the meal plan is accessible by clicking the link for each meal and then going to the bottom of the specific meal’s page.

Along with the meal plan, you will also find a grocery list (see link at the bottom of this page to download the grocery list – pdf document) which will include all of the ingredients you will need to make the 5 or more recipes each week.

If you choose not to make all of the recipes on the meal plan, no worries. Just cross those items off of your grocery list.

These meals for one plans are designed for people who live on their own, a parent who wants to indulge themselves while their kids have their favorites, couples that can’t agree on what they want for dinner or caregivers providing meals to a parent or friend.

Weekly meal plans will feature a recipe for Monday through Friday, a detailed grocery list and a bonus recipe and cooking tips.

We get asked all the time for weekly meal planning ideas and I hope this new series fills that need. Have a look and please let us know what you think.

RELATED:  Cooking For One – Simple Tips For Solo Cooking

Monday – Quiche Lorraine

You certainly won’t miss the crust in this lovely crustless quiche!  It’s perfect for breakfast, lunch or dinner.

Crustless Quiche Lorraine For One - Cooking For One Weekly Meal Plan | One Dish Kitchen

Tuesday – Bacon Cheeseburger Meatloaf

This meatloaf tastes just like a bacon cheeseburger without the bun. The ultimate single serving comfort food.

This Bacon Cheeseburger Meatloaf For One tastes just like a bacon cheeseburger without the bun. The ultimate single serving comfort food. | Cooking For One Weekly Meal Plan - Week 1 | One Dish Kitchen

Looking for Single Serving recipes? CLICK HERE to receive the latest recipes in your inbox.

Wednesday – Curried Carrot Soup

You’ll love the spices in this Curried Carrot Soup For One. This easy recipe is hearty and flavorful.

Curried Carrot Soup For One | Cooking For One Weekly Meal Plan - Week 1 | One Dish Kitchen

Thursday – Shrimp and Prosciutto Pasta

This easy to make dish is loaded with plenty of shrimp and chopped prosciutto (or bacon) simmered a rich and creamy sauce.

Shrimp and Prosciutto Pasta For One | Cooking For One Weekly Meal Plan - Week 1 | One Dish Kitchen

Friday – Stuffed Peppers

Featuring green peppers filled with lean ground turkey, onions, garlic, tomatoes, spinach and cheese. Healthy and delicious! A perfect recipe for a Friday because you might have leftovers to enjoy over the weekend.

Stuffed Peppers - Cooking For One Weekly Meal Plan - Week 1 | One Dish Kitchen

Bonus recipe – Vanilla Pudding For One

Vanilla Pudding For One | Cooking For One Weekly Meal Plan - Week 1 | One Dish Kitchen

Meal Plan Grocery List

Click here to download the grocery list (printable pdf document)

Cooking For One Meal Plan - Grocery List Week 1 | One Dish Kitchen

Weekly Meal Planning Tips

  • The recipes are best using the ingredients recommended, however it can also be quite tasty with the substitutions.
  • Cheese can be expensive. Feel free to purchase just one type of cheese to use in the three recipes that call for cheese as an ingredient.
  • Often, in the deli sections of some grocery stores, you can find very small quantities of pre-cut cheese. If not, don’t feel the need to purchase several different types of cheeses for the recipes.
  • In the Carrot Soup recipe, using fresh ginger is suggested. You can find fresh ginger in the produce section of your supermarket. Cut off the amount you need for this recipe, then freeze the rest to use in later recipes. When you want to use the ginger again, no need to thaw it. Just cut or scrape off the amount you need and use frozen.
  • For the Shrimp and Prosciutto Pasta recipe, feel free to substitute bacon for the prosciutto. You will already be using bacon in two of the other recipes. Also, I find it helpful to keep a bag of frozen shrimp in my freezer. It’s nice to have on hand for quick recipes like this one.
  • Feel free to substitute ground turkey for ground beef (or the other way around) for both the Stuffed Pepper recipe and the Meatloaf recipe.

For more information on the cooking and baking dishes I use in our “recipes for one”, please visit our FAQ page.

For examples of the dishes used at One Dish Kitchen, please visit our Store page.

We now have a COOKING FOR ONE Facebook group.

Join us to share your favorite single serving recipes and find new ones too. We’d love to see you there!

Click HERE to join the community!

Connect with One Dish Kitchen!

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RELATED:  15 Easy Single Serving Dessert Recipes

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27 thoughts on “Meal Planning For One – Week 1”

  1. Cheese can be shredded or cut to needed size/weight and then frozen for upto 8 months. I always shred and freeze cheese. That way you can buy in bulk or on sale. When frozen in a zipped bag just drop on the floor or bang gently on the counter and the cheese will separate into the cut strands or bits and you can take out what you need and put the rest back. My Aunt V is a master chef and this was her tip to me when I moved out on my own. Works great and you can have many variety of cheese on hand to use when you need them. No throwing away expensive cheese.

  2. So I’m new to the meal planning world but also just took on a much higher rent so I’m trying to be budget conscious. Your site has everything I’ve been looking for except I’m concerned many of these recipes are not budget friendly. Do you do any meal plans that take that into account? I tell you it’s kind of a downer when searching the internet and Pinterest for “budget-friendly weekly meal plans for one” and you can’t really find anything. You can find a lot with tips which is great once the person has been doing meal planning for a bit of time already. I found one other post that shared how much they spent but the list didn’t show how much of each item to get. Definitely key when shopping for one. Anyway that is my suggestion and hope from some future meal plans…offering how much the plan cost you. Thanks for doing these plans in general though! 🙂

    1. Hi Heather,
      Thank you for your note, I’m glad you found our site and hope you enjoy the recipes. Have you had the chance to browse through all of the meal plans we offer here at One Dish Kitchen? Here are a few of them…
      Week 2 –
      Week 3 –
      Week 4 –
      In addition, on our other site ZagLeft, we have a small series of meal plans you might be interested in. Those recipes and meal plans can be found here…
      Hope this helps.

  3. I live in the UK and was recently widowed. I am 83 and find I have to really push myself to eat anything. Your lovely recipes give me the push I need. So thank you. I just need a temperature conversion chart now. I already have a set of U S measuring cups and spoons.

    1. I’m 83, too, living in Florida. I know what you mean about pushing yourself but I still get hungry, so I do it. This morning I made Joanie’s maple walnut muffin recipe for breakfast. As usual, I failed to check for ingredients first so made substitutions. I used full fat yogurt for sour cream and light cream for milk (it’s called half and half here), pastry flour for regular. The result was a golden, fragrant, tender delight. I’ve been cooking and baking for 70 years so I had confidence in the results. So good! Happy to see younger people interested in the art of cooking.

  4. Thank you for your reply, I do hope you find one. Would also be good for Weight Watchers to have the nutritional information.

  5. I wish you would give the calorie count for each dish. I am a widow and like to have these recipes but I count calories and it would be helpful.

    1. Thank you for your note, Judy. We have been searching for a nutrition guide to post on our site but haven’t found one that we love yet and one that is perfect for our readers. Hopefully we find one very soon. Have a wonderful weekend.

  6. I love this new format. I really like the shopping list with the tips. I am 79 years old and live alone. I recently purchased a toaster oven along with small cooking pots and pans ect. Now that I have found you and a couple of other extremely talented people to give me recipes I am one happy old woman. It really is very difficult to change the amounts and have the dish taste like it is supposed to.
    I just want to say Thank You!

    1. Thank you so much Fran! I am so happy you are enjoying the recipes, if you have any favorite recipes that you would like to see made into single-serving versions, please let us know and we will try to recreate them.

    1. When you click on “Click here to download the grocery list (printable pdf document)” it will open a new page. The new page is actually a pdf of the Grocery List that can be saved on your iPad in iBooks by clicking the square button with an arrow pointed up icon at the top of the screen to the right of the website address block.

  7. Hi Joanie… I have subscribed to your email single serving recipes since August and have enjoyed your recipes a lot. I like the single serving idea because I don’t have to do the math to reduce a recipe. 😉 not that I don’t mind the math thing, but when you get up there in your “golden years” it’s a little more mind boggling to figure a reduced recipe out. You do a great job on describing your recipes and I also like the grocery list, (Not my favorite shopping thing to do). Have a great holiday and stay safe…Betty

  8. I think this is a great idea. I am a recent widow and having a hard time trying to plan a meal for just myself. Subsequently, I eat instant oatmeal,eggs or dry cereal. Easy and fast. I’ve been following you for a while. Great recipes – but I don’t have the energy to make a decision. This meal plan has made the decisions for me, whether or not I use all 5 meals. Thanks again.

  9. This is fabulous! I have friends who don’t understand why I love cooking for myself. Your recipes make it so easy, and besides that, I am totally worth it. Thank you!

  10. I’m thrilled to see meal planning as this is an area that is beyond my teeny, tiny brain. Thanks for doing this for the planning impaired!


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