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Cooking for one doesn’t have to mean endless takeout or boring leftovers. With smart solo meal planning and the right strategies, you can enjoy delicious, varied meals while minimizing waste and saving money.

Smart Shopping Tips

• Consider frozen vegetables and fruits – they last longer and are pre-portioned
• Buy versatile ingredients that can be used in multiple dishes
• Look for smaller portion sizes or individual packages when appropriate
• Take advantage of the bulk section for dry goods – buy only what you need

Storage Solutions

Proper storage is key to making your ingredients last longer and reducing food waste.

• Invest in quality airtight containers for leftovers
• Portion and freeze meat in single servings
• Use clear containers to see what you have
• Label everything with dates

Cooking Strategies

1. Batch Cooking with a Twist

Instead of making the same meal multiple times, prepare base ingredients that can be used in different ways:

• Roast multiple vegetables to use throughout the week
• Cook a batch of chicken breast to use in salads, sandwiches, and stir-fries
• Prepare plain rice or quinoa to pair with various proteins and sauces

2. The “Cook Once, Eat Twice” Method

Plan meals that can be easily transformed into something new:

• Transform extra rice into fried rice
• Turn tonight’s roasted vegetables into tomorrow’s soup
• Use leftover chili as a baked potato topping

Kitchen Equipment Essentials

Having the right tools makes cooking for one easier and more enjoyable:

• Small rice cooker or instant pot
• Small food processor or blender
• Set of various-sized storage containers
• Quarter-size sheet pan

Sample Meal Plan Structure

Here’s a flexible framework for planning your week:

• Sunday: Batch cook basics (grains, proteins, roasted vegetables)
• Monday-Wednesday: Mix and match prepared ingredients
• Thursday: Use leftovers creatively
• Friday-Saturday: Cook fresh, simple meals or treat yourself

Avoiding Food Waste

Plan meals around what needs to be used first

• Keep a “eat soon” section in your fridge for items nearing expiration
• Learn to properly store different types of produce
• Use your freezer strategically

Solo cooking can be both enjoyable and efficient with the right approach. Focus on versatile ingredients, smart storage, and creative ways to repurpose leftovers. Remember, cooking for one is an opportunity to eat exactly what you want, when you want it!

Tip: Start small with these strategies and gradually incorporate more as you become comfortable. The goal is to make cooking for one sustainable and enjoyable, not overwhelming.

Next week I’m going to dip my toe into solo meal planning for one. While I used to meal plan as a single mom, I haven’t kept up with it since being solo. My cooking has been hit-or-miss and inefficient—something I’m ready to change.

I’m starting with a simple plan: batch cooking on Sunday, and prepping a few versatile vegetables that I can mix and match throughout the week.

My goal is to reduce the mental load of “what’s for dinner?” while cutting down on food waste and skipping dinner. I’ll be using many of the strategies outlined above, particularly the “Cook Once, Eat Twice” method. I’m actually excited about getting creative with leftovers!

I’ll report back on my progress and share any new tips I discover along the way. If you’re also cooking for one, I’d love to hear your strategies and experiences in the comments below.

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Down Home at Dee’s

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