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Weekly Meal Plan for One | #3


Meal planning for one and cooking for one? I got you covered. Knowing how to adapt recipes for smaller quantities or what to do with the seemingly endless amount of leftovers can be overwhelming. I’ve created these weekly meal plans for one that include healthy recipes, cooking hacks and tips for how to adapt for one person! 

These weekly meal plans for one have kind of become a thing over here. In case you missed them, check out the past few weeks of meal plans. Don’t forget to pin and save for later! 

You’ll notice that with each meal plan, there are duplicate ingredients used in the recipes. This is one of my tips for meal planning to avoid excess waste at the end of the week. By utilizing the same ingredients multiple ways, you’re able to use up what you have while also saving money on your grocery bill. 

This week’s meal planning menu flavor theme is Asian with a little comfort food mixed in. 

The Asian Cabbage Slaw can be easily turned into mason jar salads for the week as an easy meal prep staple and any leftover ingredients can be used up in the stir fry. Plus, the frozen broccoli for the soup can also be used in the stir fry. It’s a win all around! 

Not only do these weekly meal plans make sense from an ingredient perspective, they are balanced nutritionally, too. 

For example, I know that some people are sensitive to a lot of beans in their diet. Even though they are a fantastic source of plant-based protein and fiber, I try to limit bean-heavy meals to one per day. 

With every meal, the goal is to get a combination of protein, healthy fats and fiber to satisfy hunger and cravings, keep blood sugar levels stable, energy levels up and boost your overall health. This is what I call, the perfect trifecta. 

Are you 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 | #3

The classic apple cinnamon oatmeal flavor combo shines in these meal prep friendly baked oatmeal cups. They are slightly sweet, filling and with a smear of nut butter, the perfect breakfast on the go.

Recipe Notes:

These apple cinnamon oatmeal cups are an easier way to make oatmeal on-the-go. If you don’t prefer apples, feel free to substitute for another chopped fruit. Fresh figs, berries, even pieces of banana would be delicious! My preferred way to eat them in the morning is with a smear of nut butter for additional protein and healthy fats. If you want to save some for another week, go ahead and freeze them in a labeled ziploc bag for later!

Are you a fan of Panera’s broccoli cheddar soup in a bread bowl, but looking for a healthier option to make at home? This homemade vegan broccoli cheddar soup version is just as rich and creamy as the original, but made healthier with a base of cashews and potatoes. Plus, it only requires one pot and seven ingredients to make!

Recipe Notes:

Don’t forget to soak your cashews! Soaked cashews make this soup decadently creamy. If you didn’t soak your cashews in time, no worries. You can do a quick soak by boiling the cashews on the stove for about 10 minutes, then turning off the heat and letting them sit for another 20 minutes or so. If you have leftover soup towards the end of the week, you can freeze in an airtight container for an easy reheat meal at a later time. The leftover frozen broccoli can be added to your stir fry this week.

Tired of your same salad, but still craving something light and flavorful? This Easy Asian Cabbage Slaw is full of color, crunch and is a burst of flavor with every bite. The ginger dressing has a little bit of tang and a little bit of sweetness that brings life to all of the vegetables in the bowl.

Recipe Notes:

This Asian Cabbage Slaw recipe can be easily turned into a mason jar salad by following the notes at the bottom of the recipe. If you have leftover ingredients from assembly, save them and throw them in your stir fry!

Takeout at home never tasted better with this Gluten-Free Healthier Orange Chicken Stir Fry with Veggies, which is easy to make yourself, and is more nutritious thanks to a few ingredient swaps.

Recipe Notes:

There are several modifications you can make to this recipe. To make this Healthier Orange Chicken Stir Fry vegan friendly, just sub the chicken for firm tofu, or omit the chicken for a veggie-filled dish. You can serve “naked style”, with brown rice, or cauliflower rice. If you go the rice route, I like to buy frozen prepared rice for a convenient hack. To reduce the quantity of servings in this healthy stir fry recipe, omit the snap peas, sear one chicken breast (if using and freeze the others for later), and reduce the sauce a bit.

Try this easy-to-make, no sugar added healthy granola recipe. It’s perfect to sprinkle over yogurt for breakfast or to snack on in the afternoon.

Recipe Notes:

Granola is a great staple to have on hand because it is so versatile. You can eat it for breakfast or a snack, and it can be made in so many different ways. For a Fall twist, add 2 teaspoons pumpkin pie spice to the mix. To store the granola for optimal freshness, keep in an airtight container in the refrigerator for a few weeks, or the freezer for up to a few months!

Meal Plan Prep Notes

Meal planning is done. Now, let’s talk meal prep. All of these recipes can be made in under 30 minutes, but if you would prefer to make some recipes before the week starts, here’s what I would suggest: 

  • Prep ahead of time: Baked Cinnamon Apple Oatmeal Cups, Asian Cabbage Slaw Mason Jar Salads (save any leftover ingredients for the stir fry) and No Sugar Added Granola. 
  • The night of: Dairy-Free Broccoli Cheddar Soup (don’t forget to soak your cashews!) and Healthier Orange Chicken Stir Fry.

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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