Master the art of cooking for one with practical tips, including meal planning, smart use of leftovers, and easy recipes. Learn how to save money, reduce waste, and enjoy healthy, tasty meals!
Cooking for one can sometimes feel like more effort than it’s worth—especially when life gets busy. It might seem easier to grab takeout or just heat up a frozen dinner. But those quick fixes aren’t always the healthiest or most cost-effective options. And cooking for one often leads to food waste and higher grocery bills.
The good news? With a little planning and creativity, you can make healthy, satisfying meals for one without breaking the bank. Here are some helpful tips:
- Plan ahead. Map out your meals and snacks for the upcoming week—or at least for the next few days. Think about your upcoming schedule. Will you have time to prep and cook? What meals and snacks do you want to make? Write a grocery list for only the items you’ll need and stick to it. That way, you’ll be less likely to overfill your cart with foods you can’t consume before they go bad. You’ll also save a few dollars in the process.
- Learn to love leftovers. Choose a favorite recipe—maybe a casserole, pasta, or stew. Then double the batch. You can put the leftovers in single-size containers to keep in the fridge for 2 to 3 days. Or store them in the freezer for a ready-made meal in the future! (Use a dry-erase board to keep track of what’s in your freezer.)
- Think small. To curb food waste, search online for one-pot recipes. Or find a recipe for a quick meal and cut the ingredients in half. Heat some canned beans to wrap in a tortilla. Heat up a can of low-sodium, low-fat soup and serve with a bagged salad and a wedge of crusty, whole-grain bread.
- Brainstorm time-saving ideas. Seek out quick and easy recipes. Try cooking homemade meals in the microwave to cut back on cooking time. To cut down on prep time, buy pre-washed, diced fruits and veggies for some of your recipes. Fresh or frozen can be equally healthy. Keep in mind that individually packaged servings may cost more compared to bulk. But buying in bulk can also result in waste—both food and money—if you just end up tossing unused portions. You might also consider trying a home-delivered meal-kit service, with ingredients already prepped and ready to mix and cook.
- Create your own easy-to-pack snacks. Prep healthy snacks for the next 2 or 3 days to take to work. Small containers filled with single servings of raw veggies and hummus or apple slices and peanut butter make tasty snacks. Keeping them portioned out will help you avoid overeating.
Cooking for one doesn’t have to be a chore. By using a few of these simple strategies, it can be fun, hassle-free, and delicious. And when you feel like sharing, invite a friend or neighbor to dinner and enjoy a meal together!
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References
Bellows, L., Clifford, J., & Gross, A. (2025, August). Healthy eating for one or two. Colorado State University Extension. https://extension.colostate.edu/resource/healthy-eating-for-one-or-two/
Eat Right. (2018). Cooking tips for one or two. Academy of Nutrition and Dietetics. https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/cooking-tips-for-one-or-two
University of Nebraska–Lincoln. (2024). Planning healthy meals for one or two. Food.unl.edu. https://food.unl.edu/article/planning-healthy-meals-one-or-two/
This article was written by Jason Nielsen, edited by Stephanie Ruiz, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on September 6, 2025.