Meal Prep for One

One of the most useful cookbooks I have come across this year so far is The Ultimate Meal Planning for One Cookbook. Written by culinary instructor and recipe developer Kelly Jaggers, it contains 100 recipes for those who frequently dine solo — or often need to prep single-serve, ready-to-go meals for work, school or travel excursions. I was so impressed by Jaggers affordable approach to meal prep and cooking that I asked her for additional tips that I could share with our TOPS community.  

In your opinion, why can making meals that only yield one serving be challenging? 

• If you are new to cooking for one, I think the biggest challenge is finding the right recipes. Most recipes make more portions than one person needs. And there are only so many leftovers one person can reasonably enjoy! Another challenge is variety. I think it is also easy to fall into a rut where you make the same three or four dishes again and again. So in my cookbook, all the recipes are designed to make one to two servings, reducing the likelihood of leftovers. I also intentionally included a variety of cuisines from American comfort food to Asian, Mediterranean and Latin-inspired meals to help keep mealtime interesting. 

What are your “high priority” pro tips for those who regularly eat unaccompanied at home? 

• For meal planning:
  • Plan for meals you love with ingredients you enjoy cooking — and eating. To make it easier to stay on track, remember you can always switch up the order of the meals you pre-prepare as flavor cravings arise. 
  • Prioritize meal prep by blocking off time each week to plan your menus and shopping lists. (Treat it like self-care!) 
  • Be realistic. If you are just starting on a meal planning journey, try focusing on weeknight dinners to get started, then gradually incorporate more meals such as lunches or breakfasts, until it feels right for you. Meal planning will only be successful if it is sustainable for you and your lifestyle. 
• For minimizing food waste:
  • Utilize your butcher and seafood counters to buy smaller quantities of meat and seafood. 
  • Shop your kitchen first! Before you go grocery shopping, check your fridge, freezer and pantry to see if you already have some of the ingredients needed. Similarly, it can help to get in the habit of keeping a kitchen inventory list that you update weekly. 
  • When buying food like veggies and fruit in larger quantities, preserve any additional amounts as soon as possible to preserve freshness. 
• For making budget-friendly meals:
  • Review the weekly sales, as well as manufacturer coupons, when making your meal plan. If chicken breasts are on sale, you can plan a few of your weekly meals around that protein and freeze the rest for another week. You may need to hit two different stores to optimize your savings. 
  • Buying in bulk can save money. But be sure to properly store extra portions so they last. Like meat and fish, you can freeze larger bags of rice, flour and other dry grains to prevent spoilage.  
  • Fresh produce is least expensive when it is in season. Plus, it generally tastes better then too. Which is why I recommend primarily planning plant-based meals with what is in season. Add rice, beans or tofu for a well-rounded meal. 

If you’re already a “meal for one” pro, please comment below any cooking advice you may have (especially for newer members of the TOPS community). 

Lean into making wellness a ‘lifestyle’ rather than simply a ‘weight goal’ this Wednesday — and every day.  

— Rachel