Want to meal plan without spending hours in the kitchen?

Weekly Meal Plan for One | #2

mexican cobb salad featured recipe - FitLiving Eats by Carly Paige

It can be hard cooking for yourself when it’s just you at home. Recipes make such large quantities that you probably find yourself eating the same thing over and over. At the end of the week, there’s still food leftover despite your best efforts to use what you bought at the store. If you can relate, then this meal plan series is for you! 

When you’re single, it can be hard to get motivated to cook a legitimate meal because it’s easy enough to get by with just a few scraps thrown together on a plate. Not speaking from experience or anything… 

Related: Get a copy of my FREE Meal Planner Kit + printable weekly menu plan to approach menu planning with ease. 

Over time, you may notice that you aren’t getting enough of a certain nutrient (probably protein) and start to feel it. You might feel more tired, weak, and notice headaches popping up from time to time. 

Or maybe you are one of those singles that keeps absolutely nothing on hand and ends up ordering uber eats for most meals. Think about how expensive that habit is over time! 

Meal Plan for One Week 2 - 5

There’s no doubt about it. Meal planning has multiple benefits, including the opportunity to feel your best through healthy foods and save money. 

In case you missed it, you can check out Weekly Meal Plan for One #1 here

Feel free to duplicate these plans as your own, double some of the recipes if you’re feeding two, or use as a baseline if you’re feeding a family. 

Ready to get cooking? 

Before we do, make sure you have a copy of my FREE Meal Planner Kit that includes a printable weekly meal plan template to complete your plan for the week!

Eat Healthy. Save Time. Keep it Delicious.

Learn how to meal prep without spending hours in the kitchen and actually crave the foods you make. Get your free MEAL PLANNING STARTER KIT and printable weekly template to get cooking.

Weekly Meal Plan for One | #2

These healthy pumpkin muffins are about to become your new go-to recipe for weekend baking activities this fall. They are moist, flavorful, and full of healthy ingredient swaps. Not to mention, they are refined-sugar free, gluten free and vegan friendly.

Recipe Notes:

Muffins are the perfect snack before a workout, or quick breakfast with a smear of nut butter on them. A typical muffin recipe makes 12 muffins, so to keep them as fresh as possible, make a batch, then freeze half for later.

This Mexican Cobb salad isn’t really a Cobb salad at all, except for the display of ingredients on top of the leafy bed of romaine. Made with a delicious creamy avocado dressing, this Mexican Cobb salad is one of my favorite mason jar salads – deconstructed.

Recipe Notes:

This salad is a fan favorite! It can be easily turned into a mason jar salad by following the directions in the notes of the recipe for a healthy grab-and-go lunch. I usually omit the red onion and corn in this salad when layering, and opt to add the avocado fresh on top when ready to eat.

This Tuscan Veggie Detox Soup will be a staple this Fall and Winter … trust me. It allows you to balance indulging in seasonal treats while making healthy choices.

Recipe Notes:

This soup is incredibly light to balance out the heartiness of the burger dinner on this meal plan. When preparing this soup, make sure you wash the leeks well because they are a dirt trap! If you have leftover cauliflower rice from the burgers, you can add it to this soup. The more veggies, the better. Do not save your leftover onion for later. Cut onion doesn’t last more than a day or so in the refrigerator, so you have two options. You can pickle it, or you can chop it up and freeze it to use down the road, or in your cauliflower quinoa burgers if you haven’t made these yet.

This recipe for Moroccan-spiced quinoa cauliflower burgers hits all three requirements (and more) for a good veggie burger: it’s full of flavor, moist and doesn’t crumble in your hands. Try this vegan, gluten-free recipe at your next summer BBQ or grilling out with the family!

Recipe Notes:

This recipe makes a total of six burgers, so don’t freak out. They make great freezer food! I love having extra veggie burgers to pull out when I’m in a bind and don’t feel like cooking. Wrap individual burgers in saran wrap and keep in a labeled Ziploc bag in the freezer. Serve these burgers bun-free with a few slices of avocado for a well-balanced combination of protein, healthy fats and fiber.

I’ve got a few hacks for you to make this recipe effortless:

  • For the chopped cauliflower, use frozen cauliflower rice to reduce cooking time and messiness
  • If you have a mini chopper, pulse the garbanzo beans for an easy mashing solution
  • Opt for already cooked quinoa that can be found in the freezer aisle (preferred) or in vacuum sealed packets in the pasta aisle
  • The ideal consistency is one that is moist and sticks together, but not wet. This is going to allow your burgers to stay intact when cooking
  • When shaping your burgers, wet your hands to prevent the mixture from sticking and to smooth the outside of the burger

Add some variety to your side dishes with these Super Simple Rosemary Roasted Potatoes. They are made with minimal ingredients without sacrificing flavor.

Recipe Notes:

To round out the veggie burger meal, these rosemary roasted potatoes do the trick. If you want a little extra green, steam some broccoli or make a side salad to go with it.

This hummus has all of the flavors of the beloved bag of Doritos chips, but yet healthy enough so that you don’t have to feel guilty about reaching for scoopfuls!

Recipe Notes:

If you’re a savory snack person, then you’ll love this recipe. I like to keep snap peas on hand for dipping. Their slightly sweet crunch is a nice balance to the hummus flavor!

Meal Plan Prep Notes

All of these recipes can be easily prepped during a Sunday afternoon meal prep session.

But if you don’t like the thought of spending that much time in the kitchen, or prefer meals fresh, here’s what I recommend:

  • Prep ahead of time: Pumpkin Muffins, Mexican Cobb Mason Jar Salads, 5-Minute Nacho Cheese Hummus (save the brine from the garbanzo bean can for your muffins)
  • The night of: Tuscan Veggie Detox Soup (save your leftover onion for the burgers), Moroccan-Spiced Cauliflower Quinoa Burgers w/ Rosemary Roasted Potatoes (can use leftover cauliflower rice in the soup)

Happy Cooking!

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Simply Swapped Everyday

Simply Swapped Everyday is your guide to elevating the everyday through mindful methods, ingredient swaps and over 75 plant-powered recipes. Cooking healthy foods at home has never been easier or more delicious!

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Hi! I’m Carly Paige, a culinary nutrition expert and chef who believes that healthy doesn’t have to be frustrating, boring or restrictive. I’m here to show you how through my Simply Swapped Method so that you can feel more energized and confident from within. You’ll find tips for focusing on nutrition in the kitchen, along with plant-powered, gluten-free recipes that proves healthy can be delicious.

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