A 3-Day Meal Prep Plan for One Person (Budget-Friendly & Easy)
Glass containers with single-serving meals for one person.
3-Day Meal Prep Plan for One
A smart, simple, and waste-free meal prep plan designed for solo cooks. This 3-day guide offers balanced meals using overlapping ingredients to save money, reduce waste, and make cooking for one a joy.
Ingredients
- 2 chicken thighs
- 1 fillet salmon 4–6 oz
- 1 can tuna
- 6 large eggs
- 1 tub Greek yogurt single serving size
- 1 cup rice uncooked
- whole-grain bread 2–3 slices
- crackers whole grain, for tuna salad
- 4 oz spaghetti for garlic butter pasta
- 1 banana
- 1 bag spinach small
- 1 head broccoli
- 1 bell pepper
- 2 carrots
- 1 lemon
- 1 container berries small
- peanut butter
- olive oil or butter
- 2 cloves garlic
- granola
- salt and pepper to taste
- ¼ tsp red pepper flakes optional
Instructions
- Day 1 Breakfast: Make overnight oats with oats, peanut butter, banana slices, and a splash of milk or water. Chill overnight.
- Day 1 Lunch: Prepare Garlic Butter Pasta for One (see dedicated recipe).
- Day 1 Dinner: Roast chicken thighs with chopped carrots and broccoli on a sheet pan. Season with olive oil, salt, and pepper. Bake at 400°F (200°C) for 25–30 minutes.
- Day 2 Breakfast: Serve Greek yogurt topped with berries and granola.
- Day 2 Lunch: Mix canned tuna with a bit of olive oil or mayo. Serve with whole-grain crackers and sliced veggies if desired.
- Day 2 Dinner: Make a vegetable stir-fry using bell pepper, carrots, and spinach. Serve with rice. Save leftovers for Day 3 lunch.
- Day 3 Breakfast: Scramble eggs with a handful of spinach. Serve with toasted whole-grain bread.
- Day 3 Lunch: Reheat leftover vegetable stir-fry.
- Day 3 Dinner: Roast salmon fillet and broccoli on a sheet pan with lemon slices, olive oil, salt, and pepper. Bake at 400°F (200°C) for 12–15 minutes.
Notes
Portion meals into single-serve containers. Freeze any extra chicken or unused ingredients immediately. Label containers with painter’s tape and a marker for easy tracking. Adjust meals based on your preferences while sticking to the core ingredients for efficiency.
Meal prepping when you live alone can be tricky. Too many recipes are designed for families, leaving solo cooks frustrated with wasted food and bloated grocery bills. At FlavorFork, we believe cooking for one should be effortless, economical, and inspiring. That’s why we designed this 3-day meal prep plan for one person—to help you enjoy variety, save money, and never throw away half a bag of groceries again.
This plan is perfectly portioned for one, uses affordable staples, and includes meals you’ll actually look forward to eating.
3-Day Meal Prep Plan for One
A smart, simple, and waste-free meal prep plan designed for solo cooks. This 3-day guide offers balanced meals using overlapping ingredients to save money, reduce waste, and make cooking for one a joy.
Ingredients
- 2 chicken thighs
- 1 fillet salmon 4–6 oz
- 1 can tuna
- 6 large eggs
- 1 tub Greek yogurt single serving size
- 1 cup rice uncooked
- whole-grain bread 2–3 slices
- crackers whole grain, for tuna salad
- 4 oz spaghetti for garlic butter pasta
- 1 banana
- 1 bag spinach small
- 1 head broccoli
- 1 bell pepper
- 2 carrots
- 1 lemon
- 1 container berries small
- peanut butter
- olive oil or butter
- 2 cloves garlic
- granola
- salt and pepper to taste
- ¼ tsp red pepper flakes optional
Instructions
- Day 1 Breakfast: Make overnight oats with oats, peanut butter, banana slices, and a splash of milk or water. Chill overnight.
- Day 1 Lunch: Prepare Garlic Butter Pasta for One (see dedicated recipe).
- Day 1 Dinner: Roast chicken thighs with chopped carrots and broccoli on a sheet pan. Season with olive oil, salt, and pepper. Bake at 400°F (200°C) for 25–30 minutes.
- Day 2 Breakfast: Serve Greek yogurt topped with berries and granola.
- Day 2 Lunch: Mix canned tuna with a bit of olive oil or mayo. Serve with whole-grain crackers and sliced veggies if desired.
- Day 2 Dinner: Make a vegetable stir-fry using bell pepper, carrots, and spinach. Serve with rice. Save leftovers for Day 3 lunch.
- Day 3 Breakfast: Scramble eggs with a handful of spinach. Serve with toasted whole-grain bread.
- Day 3 Lunch: Reheat leftover vegetable stir-fry.
- Day 3 Dinner: Roast salmon fillet and broccoli on a sheet pan with lemon slices, olive oil, salt, and pepper. Bake at 400°F (200°C) for 12–15 minutes.
Notes
Portion meals into single-serve containers. Freeze any extra chicken or unused ingredients immediately. Label containers with painter’s tape and a marker for easy tracking. Adjust meals based on your preferences while sticking to the core ingredients for efficiency.
Why This Meal Plan Works for One
- ✅ Simplicity: Just 3 days—enough structure without overwhelming.
- ✅ Efficiency: Ingredients overlap across meals to prevent waste.
- ✅ Empowerment: Clear portions so you shop with confidence.
- ✅ Inspiration: A balanced mix of pasta, fresh veggies, and protein.
The 3-Day Meal Prep Plan
Day 1
- Breakfast: Overnight oats with peanut butter & banana.
- Lunch: Easy Garlic Butter Pasta (see our recipe for one).
- Dinner: One-pan roasted chicken thighs with carrots and broccoli.
Day 2
- Breakfast: Greek yogurt with berries and granola.
- Lunch: Simple tuna salad served with whole-grain crackers.
- Dinner: Vegetable stir-fry with rice. (Make extra for lunch tomorrow.)
Day 3
- Breakfast: Scrambled eggs with spinach and toast.
- Lunch: Leftover vegetable stir-fry.
- Dinner: Sheet-pan salmon with lemon and roasted broccoli.
Shopping List (For 3 Days, 1 Person)
Proteins
- 2 chicken thighs
- 1 salmon fillet (4–6 oz)
- 1 can tuna
- 6 large eggs
- Greek yogurt (single tub)
Grains & Staples
- Oats
- Rice (1 cup uncooked)
- Whole-grain bread
- Crackers
- Spaghetti (1 small portion for pasta recipe)
Produce
- 1 banana
- 1 small bag spinach
- 1 head broccoli
- 1 bell pepper
- 2 carrots
- 1 lemon
- Berries (1 small container)
Pantry Items
- Peanut butter
- Olive oil or butter
- Garlic
- Granola
- Salt & pepper
- Red pepper flakes (optional)
Storage & Prep Tips
- Use small containers: Portion meals into single-serve glass containers to grab and go.
- Cook once, eat twice: Stir-fry and sheet-pan dinners provide leftovers for lunch.
- Freeze extras: If you buy in bulk (like chicken thighs), freeze individual portions immediately.
- Label containers: Use painter’s tape + marker to add dates.
Flory’s Helpful Tip
“Meal prepping for one isn’t about rigid diets—it’s about smart planning. Focus on ingredients you love, portion them wisely, and give yourself the gift of variety without the waste.”
