32 Healthy Recipes for One
Try one of these healthy recipes for one. Whether it's breakfast, lunch or dinner, they're perfectly portioned to satisfy those times when you don't want to buy a ton of groceries, don't want to eat the same meal a few days in a row and don't want leftovers parked in your fridge. Recipes like Raspberry-Peach-Mango Smoothie Bowl and Lemon Chicken Pasta are just two of the many recipes you'll want on your weekly meal plan.
Cooking for one can be a real challenge without a recipe geared for a single serving. Just thinking about it after a long day at work or a busy morning can send anyone off for takeout or dissing good nutrition. Like those subscription meal services with ingredients and recipes delivered to your door, there are many ways to cut down on preparation times so that making a meal for one is a breeze. For any of these recipes, you can use bagged frozen fruit, prewashed greens, pre-cooked shrimp, beets and grains. You can purchase already mashed avocado too. You can also visit the prepared foods section at your local grocery store for some ingredients rather than turning on your stove. For instance, you can pick up a piece of cooked chicken or salmon. You can also prepare your breakfast oatmeal or salad dressing the night before. It's all about doing the least amount of work when cooking for one, so the benefits of making small servings are more than worth it.
Raspberry-Peach-Mango Smoothie Bowl
This healthy smoothie recipe is a gateway to the smoothie-bowl craze. Use whatever fruit, nuts and seeds you like best to make it your own. Be sure to use frozen fruit in Step 1 to yield a creamy, frosty base for the toppings.
Beet & Shrimp Winter Salad
This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.
Ricotta & Yogurt Parfait
Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.
Salmon Sushi Grain Bowl
Get all the delicious flavors of sushi without the time-consuming rolling with this quick grain bowl recipe. All you need is 15 minutes to get this healthy dinner on the table or to pack it up for lunch at work.
Avocado Toast with Burrata
Burrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast.
Lemon Chicken Pasta
In this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.
Spinach & Cheese Breakfast Skillet
Eating a big healthy breakfast, like this 700-calorie hash-and-egg recipe, may help lower your levels of ghrelin, a hormone that signals hunger, and reduce snack cravings later in the day. Plus, research shows eating the bulk of your daily calories earlier in the day could help you lose weight. If you're looking for a lighter breakfast, this recipe can serve two.
Mixed Greens with Lentils & Sliced Apple
This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils—just make sure to look for low-sodium and give them a rinse before adding them to the salad.
Prosciutto & Spinach Grilled Cheese
Make grilled cheese for one with this quick and easy recipe! This sandwich packs in a healthy dose of veggies plus a delicious flavor boost from sliced prosciutto (Italian ham).
Broccoli Fried Rice
This easy stir-fry is a great healthy dinner for one. Make it your own by choosing between beef and chicken. Vegetarian? Skip the meat altogether, or sub in tofu.
Creamy Blueberry-Pecan Overnight Oatmeal
These overnight oats with Greek yogurt, blueberries and pecans are an easy, on-the-go-breakfast. If desired, reheat the oatmeal before adding the toppings.
Farro Salad with Arugula, Artichokes & Pistachios
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
Low-Carb Bacon & Broccoli Egg Burrito
Instead of wrapping up eggs in a tortilla for a classic breakfast burrito, we're wrapping up veggies and bacon in a tortilla made out of eggs. Just whip up an easy omelet and nestle your cooked veggies inside to slash the carbs in this healthy, gluten-free burrito.
Black Bean-Quinoa Bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
Easy Brown Rice & Veggie Wrap
Use leftover brown rice and roasted veggies for this easy vegan lunch idea to pack for work. To serve this wrap warm, simply pop in the microwave for about a minute to warm through.
Avocado, Tomato & Chicken Sandwich
In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.
Egg-Avocado Breakfast Sandwich
This fresh-tasting bagel breakfast sandwich comes together in minutes with just a few ingredients. Creamy avocado pairs with crunchy onions and sprouts for a filling, healthy breakfast with layers of flavor.
Green Goddess Salad with Chicken
In this cucumber, tomato, Swiss and chicken salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. Any extra dressing is delicious served over grilled chicken or flaky white fish, such as cod or flounder.
Broccoli & Parmesan Cheese Omelet
This high-protein breakfast recipe features broccoli and cheese folded into a light and fluffy omelet.
Marinara Meat Sauce Topped Baked Potato
Break out of your pasta routine by subbing in a baked potato in this simple and satisfying dinner for one.
English Muffin Pizza with Tomatoes & Olives
This pizza-inspired English muffin topped with tomato, cheese, olives and oregano does triple duty—it's great as a snack or as part of a delicious breakfast or lunch.
Southwestern Salad with Black Beans
Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a Mexican-inspired salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.
Apple Cinnamon Chia Pudding
Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats: Combine chia and your milk of choice, let soak overnight, then top with the classic flavor combo of apples and cinnamon, with pecans for added crunch.
Toaster-Oven Tostadas
Would you believe us if we said you can have restaurant-style tostadas at home in just 15 minutes? It's no problem! Simply layer black beans and Cheddar onto corn tortillas and toast in the toaster oven.
Veggie & Hummus Sandwich
This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.
Scrambled Eggs with Vegetables
This fridge-clean-out meal is the perfect way to use up whatever vegetables you have on hand. Chop up anything that's been left behind in your veggie drawer for this quick scramble that's the perfect healthy dinner for one.
Vegan Smoothie Bowl
Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like.
Salmon Pita Sandwich
This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.
Cucumber, Tomato & Arugula Salad with Hummus
Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.
Avocado-Egg Toast
Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.
Shrimp Salad with Peanut Dressing
Using applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.
Spicy Garlic Instant Noodles with Edamame & Red Peppers
Spice up a package of instant noodles with fresh garlic and red pepper flakes for heat, plus edamame for added protein. This recipe can easily be doubled to serve two and use the whole package of noodles. To cut back on sodium, look for noodle varieties with less than 600 milligrams of sodium per serving, or use less of the seasoning packet.
Read the original article on Eating Well.
