Meal prep for one person can feel overwhelming, but with the right approach, it becomes simple, efficient, and even enjoyable. From our experience as Registered Dietitians, the key is to focus on smart planning, strategic grocery shopping, and flexible meal ideas that keep things interesting without wasting food.
This guide covers everything from easy meal prep ideas to common challenges and expert tips on shopping, cooking, and storing meals, so you can spend less time in the kitchen and more time enjoying delicious, home-cooked food.
Meal Prep Ideas For One Person
One-Pan Lemon Garlic Shrimp & Veggies
For a quick, one-pan meal with minimal cleanup, lemon garlic shrimp with roasted vegetables is a go-to option. Start by tossing peeled shrimp in olive oil, lemon juice, garlic, salt, and pepper.
Spread the shrimp onto a sheet pan along with asparagus and sliced red onion, then roast at 400°F for 12 to 15 minutes until the shrimp are pink and cooked through.
This dish pairs well with cooked couscous or whole-grain pasta and can be stored in the fridge for easy reheating. If you want to switch things up, the shrimp can easily be replaced with tofu or chicken for a different take on the dish.
Mediterranean Chicken Bowl
This fresh and flavorful meal is perfect for a balanced lunch or dinner and can be enjoyed warm or cold. Start by cooking one or two chicken breasts with olive oil, garlic, oregano, salt, and pepper until golden and fully cooked.
While the chicken rests, roast a mix of bell peppers, zucchini, and cherry tomatoes in the oven for about 20 minutes. Prepare a batch of quinoa or brown rice as your base, then divide everything into meal containers.
For extra flavor, add a side of hummus, crumbled feta cheese, and a handful of olives. This meal is easy to customize with ingredients like cucumbers or a drizzle of tzatziki, keeping it fresh and exciting throughout the week.
Freezer-Friendly Turkey Burritos
For a convenient, grab-and-go meal, turkey burritos are a perfect choice. Begin by sautéing ground turkey with taco seasoning, diced onions, and bell peppers until fully cooked.
Cook a batch of brown rice or quinoa, then assemble the burritos by layering the turkey mixture, rice, black beans, shredded cheese, and salsa onto whole wheat tortillas.
Wrap each burrito in foil and store them in the freezer. These can be quickly reheated in the microwave or oven, making them a great option for breakfast, lunch, or dinner on busy days.
No-Cook Chickpea Salad Wraps
If you need a meal that requires zero cooking, chickpea salad wraps are an easy and nutritious option. Mash canned chickpeas with a spoonful of Greek yogurt or mayo, then mix in diced celery, red onion, a squeeze of lemon juice, and a pinch of salt for flavor.
Spoon the mixture onto whole-wheat wraps and top with fresh spinach and shredded carrots before rolling them up.
This meal comes together in minutes and can be stored in the fridge for a few days without losing its crunch. It's fantastic meal prep for college students and a perfect light yet protein-packed meal for days when you don’t feel like cooking.
Hearty Lentil Soup
Lentil soup is a filling and budget-friendly meal that stores well in the fridge or freezer. To make it, start by sautéing onions, carrots, and celery in olive oil until softened. Stir in garlic, diced tomatoes, lentils, and vegetable broth, then let the soup simmer for about 30 minutes.
Season with cumin, salt, and pepper to taste, and divide into single-serving containers. This soup is packed with fiber and protein, making it a satisfying meal on its own or paired with whole-grain bread. Freezing portions ensures you always have a warm, homemade meal ready whenever you need it.
Asian-Inspired Peanut Noodle Bowls
For a flavorful and easy-to-prep meal, peanut noodle bowls are a great choice. Cook whole-wheat or rice noodles and toss them with a simple peanut sauce made from peanut butter, soy sauce, sesame oil, garlic, and lime juice.
Add shredded carrots, sliced bell peppers, and edamame for crunch and protein. Store the sauce separately to prevent the noodles from getting soggy, then mix everything together before eating. These bowls can be enjoyed cold, making them a great no-reheat meal option for busy days.
What Are the Biggest Challenges When Doing Meal Prep for One Person?
According to our research, one of the biggest challenges of meal prep for one person is avoiding food waste. It’s easy to buy too much and end up tossing unused ingredients at the end of the week. Then there’s the boredom factor—eating the same meal day after day can get old fast.
Portion control is another struggle since many recipes are designed for multiple servings, leaving you with more food than you need. And let’s be honest, staying motivated can be tough when there’s no one else relying on you to cook.
The good news? A little planning goes a long way. After testing some strategies ourselves, we’ve found that choosing meals with overlapping ingredients, prepping realistic portions, and making sure you’re cooking meals you actually enjoy can make meal prep feel effortless instead of overwhelming.
How To Shop And Cook For One Person
Pick Recipes With Overlapping Ingredients
One of the best ways to simplify shopping and reduce waste is by choosing recipes that use the same ingredients in different ways. If you buy a bag of spinach, use it in multiple meals—toss some in a salad, add it to an omelet, or blend it into a smoothie.
The same goes for other perishable ingredients. If a recipe calls for half an avocado, don’t let the other half go to waste—use it on toast, in a sandwich, or as a topping for a grain bowl. Planning meals with overlapping ingredients makes grocery shopping easier and keeps your meals fresh and varied.
Buy Only What You Need
When cooking for one, bulk shopping isn’t always the best option. Instead, focus on buying smaller portions to avoid food waste. Rather than grabbing a full bag of carrots, pick out just two or three loose ones.
If a recipe calls for chicken, choose a single breast instead of a large multi-pack. The same goes for produce—buy half a head of cabbage instead of a whole one. This way, you get the ingredients you need without ending up with extras that might go bad before you can use them.
Use The Freezer Wisely
Your freezer is a great tool for cooking efficiently while preventing waste. Instead of freezing a whole pack of chicken or ground beef, portion it out into single servings before freezing. This way, you can thaw only what you need instead of dealing with an entire pack at once.
Leftover herbs can also be frozen for future use—try chopping them up and freezing them in olive oil in an ice cube tray for easy flavor boosts in cooking.
If you make too much of a meal, don’t force yourself to eat it all in a few days—freeze single servings for a quick, ready-to-go meal when you need it. Freezing strategically helps you save both time and money while keeping your meal prep flexible.
How To Meal Prep For One Person
Plan Your Meals (But Keep It Flexible)
Meal prep doesn’t have to mean eating the same thing every day. Instead of planning out every single meal, aim for five or six prepped meals per week and leave some flexibility for dining out, leftovers, or quick throw-together meals.
This way, you have structure without feeling restricted while still making sure you have nutritious meals ready to go. Plus, it allows room for cravings or last-minute plans without wasting food. Whether you’re meal prepping for one or doing family meal prep, having a meal plan is vital.
If you’re unsure where to start or want a meal plan tailored to your needs, connecting with a Registered Health Dietitian can help. They can create a personalized 7-day meal plan for you to take the guesswork out of meal prep and ensure you’re getting balanced, delicious meals that fit your lifestyle.
Use Small Containers
Portion control is key when prepping for one, and single-serving glass containers make it easy. They help keep meals fresh and prevent you from accidentally eating more than planned. Plus, having your meals pre-portioned means less effort when it’s time to eat—just grab a container and go.
Prep Smarter, Not Harder
If you like fresh meals but want to save time, prepare ingredients instead of full meals. Chop and portion veggies in advance, so they’re ready to throw into a salad, stir-fry, or wrap. Cook proteins and grains ahead of time, but keep them separate until you're ready to assemble a meal.
This keeps flavors fresh and prevents meals from becoming soggy or bland. A little prep work upfront makes cooking during the week much faster and more enjoyable.
Make Meal Prep Fun
Meal prep doesn’t have to feel like a chore. Put on a favorite podcast, listen to music, or watch a show while you cook. Try experimenting with new spices or sauces to keep your meals interesting.
And don’t forget to treat yourself—maybe it’s a specialty ingredient, a fancy cheese, or a fun new snack. The more enjoyable the process, the more likely you’ll stick with it.
Conclusion
Meal prep for one person doesn’t have to be complicated or time-consuming. With a little planning, smart shopping, and a few simple prep techniques, you can enjoy homemade meals without the hassle.
Whether you prefer freezer-friendly meals, no-cook options, or one-pan dishes, there are plenty of ways to keep your routine fresh and stress-free.
If you need personalized guidance or a custom 7-day meal plan, connecting with a Registered Dietitian at Berry Street is a great next step to help you build a meal prep strategy that fits your lifestyle.
