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.
