I am often asked how it is possible to eat healthily if you do not want to feed your family the same food, or they don’t want to eat it. Many meal plans are for the family so here I have meal plans for one.

Additionally, there are many of my readers who live alone or who have partners who work away during the week. I do hope these two meal plans help you out.

hearty soup with a parmesan top

How can I adapt recipes to be suitable for one person?

All the recipes I use in this meal plan are easily adapted to one or two portions making them perfect for someone who lives alone or cooks only for themself. Some of the meals on the plan appear twice as they are easy to make for 2 portions and keep well in the fridge or freezer for a few days.

Alternatively, when cooking for one you could still make a 4 portion meal and freeze the other portions so some days you do not have to cook for yourself at all? A great way of stopping yourself from having takeaways due to lack of planning or time as there is always something in the freezer.

Just because you are cooking for one doesn’t mean you have to live off salads and jacket potatoes. There are some tasty meals that are easily adapted to make one or two portions. I hope these meal plans show you that and fill you with inspiration.

Macaroni cheese

Why you need vegetables to lose weight

Everyone knows vegetables are good for you, don’t they? They are healthy and filling for very few calories!

The best vegetables are those with low-calorie density. Basically, we are talking about the healthier vegetables – potatoes don’t count but butternut squash is much healthier for example!

This means if you eat 100g of spinach, for example, it is just 23 calories and obviously, 100g of anything would fill you up significantly. On the other hand, 100g of crisps, which would be just as filling, is around 536 calories!

Find more tips about the best vegetables for weight loss.

Healthy meal plan for one suitable for meat-eaters

This meal plan is set out to be low syn and some days completely syn free so you can add desserts, snacks or whatever sauces you enjoy. Don’t forget if you want to download a printable PDF of my meal plans you just need to subscribe to my meal planning library below.

Monday

  • Breakfast: Strawberries and yoghurt. Ideally choose fat-free natural yoghurt or fat-free Greek-style yoghurt.
  • Lunch: Tomato soup and 60g wholemeal bread. This recipe makes 6 portions of soup but it is so easy to freeze so save a portion for Thursday and freeze the rest.
  • Dinner: Sticky chicken salad. Make a full recipe as you have some for lunch tomorrow unless you are able to make that fresh tomorrow.

Tuesday

Wednesday

Thursday

Friday

  • Breakfast: Apple and yoghurt with a sprinkle of cinnamon.
  • Lunch: Cooked chicken and salad.
  • Dinner: Turkey chilli with boiled rice. Make the two-portion recipe of this and freeze one portion for another day to have on a jacket potato or with rice.

Saturday

Sunday

Etsy for weight loss

If you are like me and like buying fun new items to motivate your weight loss, then here are my favourites. Etsy is great for kitchen and weight loss goodies. I could spend hours browsing there.

There are so many great food diaries too so you can record your meal plans and track your weight loss to keep a record of the good and bad weeks. Click the photos to have a look for yourself.

weight loss sign
a bottle of milk
A weight loss sign
teaspoon saying calories don\'t count on this spoon
Weight loss magnet
A close up of a bouquet of skinny whip bars

Healthy meal plan for one for a vegetarian

This meal plan is set out to be low syn and some days completely syn free so you can add desserts, snacks or whatever sauces you enjoy.

If you want to make this meal plan vegan you should be able to substitute the cheese and cheese products for vegan alternatives and use an egg replacer of your choice in the leek macaroni and omit the egg from the Spanish chickpeas and Sunday’s breakfast. You could make scrambled tofu as an alternative. Vegan yoghurts are readily available for breakfasts.

Don’t forget if you want to download a printable PDF of my meal plans you just need to subscribe to my meal planning library below.

Monday

Tuesday

Wednesday

Thursday

  • Breakfast: Strawberries and yoghurt.Choose fat-free natural yoghurt or fat-free Greek-style yoghurt.
  • Lunch: Falafel with yoghurt dip, wholemeal pitta bread and salad. Make the full portion of falafel and enjoy the rest as snacks!
  • Dinner: Leek macaroni cheese. Make half the recipe as you will be saving some for Saturday.

Friday

Saturday

Sunday

Meal plans for the family

If you are looking for family meal plans then do check my meal plan directory. Meal plans include one for 4 weeks of healthy lunches, a meal plan full of vegetables, and a low-cost summer meal plan.

Remember to keep an eye on your portions and make tasty meals you will enjoy.

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Free gifts for you

Are you struggling to exercise, lose weight or feel good about yourself? The free resources and support programmes I have to help you might be just what you need! Check them out by clicking the image below!

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