32 Quick & Easy Meals For One (For Breakfast, Lunch, Dinner & Dessert!)

Eating solo doesn’t have to mean a bowl of cereal, microwave ready meals or a date with the takeout menu! And it doesn’t have to mean slaving away in the kitchen for hours or inviting people over to eat the leftovers either. Don’t be afraid of cooking for one – you can treat yourself to exciting, delicious and nutritious meals for breakfast, lunch, dinner and dessert using quick, easy recipes. And here are 32 to get you started and keep you going for a while…

Don't be scared of cooking for one! Check out these quick, simple recipes for breakfast, lunch and dinner...

Some Starter Tips

Even with super quick and easy recipes, it can be hard to find the motivation to prepare three meals a day, every day – especially if you are busy working. One way to cut back on the time spent on meal preparation each day is to cook in bulk on a Saturday or Sunday and freeze portions for the week. You could make two or three large pots or pans of food and place them in meal-sized containers into the freezer so that you don’t have to cook every night after work, but you’re not stuck eating the same thing every night!

Another trick, if you like eating salads throughout the week, is to get all your chopping done for a few days’ worth of lunches. If you do this, however, you need to use airtight containers so that the vegetables don’t go dry. Simply chop the foods you are going to use in your salads and either make one big salad to keep in the fridge and use each day, or keep the vegetables separate and prepare your salad each day with them. If you like protein in your salads, like salmon or chicken breast, you can poach a few days’ worth and keep them in the fridge as well to add to the meal.

Similarly, if you like to make quick, easy smoothies for breakfast, you can save yourself a bit of time by chopping some bananas and putting them in a container in the freezer so that when you make your smoothie, you just need to grab a few pieces and place them straight into the blender. This also saves you having to use ice – instead you can just add water to the other ingredients.

Dinner for one

The last thing you need to be aware of when feeding just yourself is to keep your nutrition in mind. Don’t think of meals individually, but instead, think of your daily food intake, making sure you get plenty of protein and fiber. There are certain essential nutrients that the body and organs need to function properly, including certain vitamins, minerals and amino acids, that the body can’t produce itself. Because of that, it is important to feed your body those nutrients every day to keep everything working.

If, for example, you have oats for breakfast and pasta for lunch, you might want to minimize your carb intake for dinner. If, on the other hand, you have a smoothie for breakfast and soup for lunch, you should probably ensure you include some carbohydrates into your dinner, like rice or potatoes, as well as solid, textural food. Likewise, if you have eggs for breakfast and a meat-based lunch, plan for a vegetarian or vegan dinner.


1. Cauliflower Crust Pizza With Avocado Egg – This is a great option for breakfast if you’re looking for a protein and nutrient-rich start to the day with plenty of healthy fats, but very few carbs. Eggs and avocado are a match made in heaven – add to that a cauliflower and cheese crust, and you’ll be leaping out of bed to get stuck into it!

Cauliflower, avocado and egg pizza

2. Petite Vegetable Frittatas – This is a perfect example of food you can prepare in advance and freeze. Because these frittatas are already in handy little one-person portions, you can simply grab one out of the freezer the night before to defrost and slightly heat in the morning for a delicious, home-made but hassle free breakfast! And, on top of that, you are already getting a huge chunk of your daily vegetables before your first coffee break even rolls around!

3. Peach Smoothie With Chia Seeds – Smoothies are one of the handiest breakfast options, because you just chuck all the nutritious ingredients into a blender for a couple of minutes and pour them into a jar to enjoy on the way to work, or into a glass if you like to have a sit down in the mornings before heading out the door. This recipe has fiber, vitamins, minerals and healthy fats to kick start your day in a super healthy way!

4. Kale & Kiwi Smoothie Bowl – This beautiful bowl includes the blended smoothie element, as well as some textural fruits for a bit of variety. The result? A stunning, colorful breakfast meal to make you smile. With banana, kale, kiwifruit, pineapple, Greek yogurt, chia seeds, berries, coconut and cacao nibs, you’d be hard-pressed to find a nutrient you need that does not feature in this meal!

Kale and kiwi smoothie bowl

5. Peanut Butter Banana Protein Smoothie – Dessert for breakfast? Yes please! This might taste incredibly indulgent, but it is actually filled with nutritious, energizing ingredients to fuel your day. With protein powder, coconut milk, banana, cacao nibs, coconut flakes and ice, it is delicious, and full of protein, antioxidants and healthy fats.

6. Mixed Berry Protein Overnight Oats – Thick, creamy and delicious – this easy recipe comes with 16 grams of protein and plenty of vitamins and minerals. It is the perfect throw-together-the-night-before option to grab-and-go on busy mornings!

7. Blueberry Overnight Oats – Sticking with the prepare-the-night-before theme, these overnight oats, with antioxidant-rich blueberries, are a delicious and nutritious option for early mornings, that will keep you fueled until lunchtime!

8. Lemon Cream Pie Overnight Oats – Fancy a lemon dessert-inspired meal for breakfast that doesn’t just taste delicious and pudding-like, but is nutritious and easy to prepare? Oats, chia seeds, lemon, vanilla, almond milk, maple syrup, nuts and coconut cream make this a fiber and vitamin-rich, energizing morning bite!

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