Cooking for one? You probably already eat several of these easy meals – but stocking up on the ingredients needed to prepare them will mean you always have nutritious, budget-friendly and quick options to hand.
1. Wholemeal bread or jacket potatoes filled with chicken, lean beef, canned fish, boiled egg, hummus or cheese and salad.
2. Wholemeal toast topped with baked beans, canned mackerel in tomato sauce, canned sardines, melted cheese or scrambled or poached eggs.
- Meal for one recipe: Chilli bean and cheese toast topper
3. Omelettes made with eggs, onions, peppers, mushrooms, tomatoes, spinach, cheese or a little chopped ham or tuna.
- Meal for one: Green Spanish omelette
4. Wholemeal pasta with chicken, tuna or chickpeas, vegetables and pesto or low-fat pasta sauce.
- Meal for one recipe: Pasta with chilli tuna and greens
5. Casseroles made from lean meat or chicken, veg such as carrots, onions, parsnips, leeks and canned tomatoes (try a pack of casserole veg) and reduced-salt stock.
6. Traybakes made from chopped veg and potatoes, sausages, chops or chicken breast and a drizzle of olive oil.
7. Grilled or baked meat – such as fish, chops or chicken – with boiled new potatoes and steamed veg.
- Meal for one recipe: Baked chilli-lime salmon with sweet potato, broccolini and asparagus
8. Chicken or salmon strips or prawns fried in a little olive oil with onions, peppers and seasonings, served with salad and salsa in a wholemeal wrap.
9. Vegetable, lentil or bean soup with a wholemeal roll or bread.
10. Hummus with wholemeal pitta and chopped veg.
- Meal for one recipe: Chicken, tomato and cucumber salad with hummus
11. Salads with couscous, brown rice or pasta, mixed with favourite salad veg, beans or chickpeas and reduced-fat dressing.
- Meal for one recipe: Roasted vegetable and feta couscous salad
For more healthy cooking for solo eating, we recommend: Speedy meat-free recipes for one or 7-day meal plan for singles.
www.healthyfood.com
