Beginner’s Guide: How to Meal Prep for One Without Food Waste
Beginner’s Guide to Meal Prep for One
Ingredients
- glass meal prep containers 750ml, for storing single portions
- mini nonstick skillet 8-inch size, ideal for small meals
- measuring scoop set for accurate portioning
- freezer-safe silicone bags for storing and freezing single servings
Instructions
- Buy in Smaller Quantities: Shop from bulk bins or buy produce by the piece to match your meal plan.
- Freeze Smartly: Portion items like chicken, bread, or veggies into single servings before freezing. Only thaw what you need.
- Cook Flexible Base Recipes: Make versatile dishes like stir-fries, pastas, or grain bowls. Customize with different proteins or sauces to avoid repetition.
- Invest in Single-Serve Containers: Use 3–4 glass containers to portion meals for freshness and convenience.
- Repurpose Leftovers Creatively: Turn roasted vegetables into omelet fillings or use extra rice for next-day fried rice.
Notes
Most meal prep advice is written for families, leaving solo cooks feeling stuck with oversized recipes, spoiled groceries, and a fridge full of wasted food. At FlavorFork, we know that cooking for one is different — it requires simplicity, smart planning, and the right tools.
This beginner’s guide will show you how to meal prep for one with strategies that save money, cut down on waste, and give you confidence in the kitchen.
Beginner’s Guide to Meal Prep for One
Ingredients
- glass meal prep containers 750ml, for storing single portions
- mini nonstick skillet 8-inch size, ideal for small meals
- measuring scoop set for accurate portioning
- freezer-safe silicone bags for storing and freezing single servings
Instructions
- Buy in Smaller Quantities: Shop from bulk bins or buy produce by the piece to match your meal plan.
- Freeze Smartly: Portion items like chicken, bread, or veggies into single servings before freezing. Only thaw what you need.
- Cook Flexible Base Recipes: Make versatile dishes like stir-fries, pastas, or grain bowls. Customize with different proteins or sauces to avoid repetition.
- Invest in Single-Serve Containers: Use 3–4 glass containers to portion meals for freshness and convenience.
- Repurpose Leftovers Creatively: Turn roasted vegetables into omelet fillings or use extra rice for next-day fried rice.
Notes
Why Meal Prep for One Is Different
- ✅ Portion sizes are smaller.
- ✅ Storage needs are different.
- ✅ Variety matters more — nobody wants to eat the same thing 5 days in a row.
By focusing on efficient shopping, flexible recipes, and essential gear, you’ll see that solo meal prep can be just as rewarding as cooking for a family — maybe even more so.
5 Core Tips to Meal Prep for One
1. Buy in Smaller Quantities
Skip the jumbo packs. Shop in bulk bins or buy produce by the piece.
2. Freeze Smartly
Portion chicken, bread, or vegetables into single servings before freezing. This way, you only thaw what you need.
3. Cook Flexible Base Recipes
Stir-fries, pastas, and grain bowls are easy to adjust with different proteins and sauces, so you never get bored.
4. Invest in Single-Serve Containers
Glass meal prep containers (3–4 per week) keep meals fresh and help with portion control.
5. Repurpose Leftovers Creatively
Roasted veggies can become omelet fillings, while leftover rice makes fried rice the next day.
Essential Gear for Solo Meal Prep
(Affiliate-friendly suggestions you can later link to Amazon or other partners)
- Glass Meal Prep Containers (750ml) → Perfect size for single servings.
- Mini Nonstick Skillet (8-inch) → Ideal for cooking small portions without waste.
- Measuring Scoop Set → Ensures grains and pasta are perfectly portioned for one.
- Freezer-Safe Silicone Bags → Store single servings and reduce plastic waste.
Flory’s Helpful Tip
“Start small. Don’t try to prep a whole week at once. Even planning 2–3 meals ahead will save you money and cut your food waste in half. Once you build confidence, you can scale up.”
