Want to meal plan without spending hours in the kitchen?

Weekly Meal Plan for One | #4

FitLiving Eats by Carly Paige - roasted butternut squash featured

Are you running out of ideas for what to cook each week? Let me, a chef and meal prep expert, do the work for you! Figuring out a meal plan week after week can feel like a lot of work. If you’re cooking for one, it can sometimes feel nearly impossible. This healthy meal plan for one will alleviate the stress of figuring out a plan, so that all you have to do is the fun part. The cooking!

Cooking most meals at home can feel overwhelming sometimes, no matter how much you love to spend time in the kitchen. When the days are busy and long, the last thing you want to do is figure out what it is you’re going to cook. If that involves a trip to the grocery store, forget about it. 

These meal plans are created for you so that you can feel at ease knowing that most of the work has been done for you. 

In case you missed the previous week’s meal plans for one, you can check them out here: 

Before you get started with this week’s meal plan, I highly recommend downloading the FREE meal planner kit that I’ve created for you. This meal plan guide is going to help you get a better understanding of the essential components to meal planning with ease, plus a printable weekly menu plan so that you can customize this week’s meal plan to fit your lifestyle.

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 | #4

Enjoy one of my favorite comfort foods with nutritious ingredient swaps that create a decadent, gluten-free and vegan banana bread that is filled with superfoods!

Recipe Notes:

Breakfast can be easy to throw together if you have a few standby favorites. My preference when creating a meal plan is to prep something at the beginning of the week that can be eaten for breakfast or a snack. These Superfood Chunky Monkey Banana Bread Muffins can be completely customized with the add-ins of your choice. They make for a delicious pre-breakfast treat to enjoy with your coffee early in the morning or satisfying snack in the afternoon!

Mason jar salads are a staple on any weekly meal plan. They are an easy lunch that can be made ahead of time and easily prepped while you’re in between meetings or in the zone at your desk. This Antipasto Mason Jar Salad is packed with flavor and ingredients. 

Recipe Notes:

If there’s something you don’t like, don’t include it! These mason jar salads are full of fiber, protein and healthy fats to satisfy you for hours without weighing you down.

It’s finally soup season and I am here for it. This Roasted Carrot and Butternut Squash Soup is on the lighter side, yet incredibly decadent and satisfying. Enjoy a cup of soup with your mason jar salads or on its own with a sprinkle of a few tablespoons of hemp seeds to boost the overall protein. Both carrots and butternut squash are full of vitamin A and beta carotene which will have you glowing even in these cooler months ahead.

Recipe Notes:

You might not think much of these Mushroom Cashew Lettuce Cups, but just wait until you try them. They are full of flavor and a much healthier take on the traditional restaurant version. These lettuce cups are a great compliment to the Roasted Carrot Butternut Squash Soup for a complete meal.

Recipe Notes:

If you wanted to swap out the mushrooms for chicken, brown 1 pound ground chicken instead of the mushrooms in the recipe, then add the remaining ingredients.

With COVID-19 and flu season upon us, keeping our immune system strong is more important than ever. These Immune Boosting Lemon Ginger Energy Bites are a naturally sweetened treat to have around to enjoy when you feel the need for somethin’ somethin’. 

Recipe Notes:

Make a full batch and store half in the refrigerator for the week and half in the freezer for a later time.

Meal Plan Prep Notes

Whew, the hardest part is over! Now that meal planning is done, let’s talk prep. All of these recipes are quick and easy to make, but if you want to ensure you’ll stick to the plan, I suggest making a few things ahead of time. 

  • Prep ahead of time: Superfood Chunky Monkey Banana Bread, Antipasto Mason Jar Salads, Roasted Carrot and Butternut Squash Soup, Immune Boosting Lemon Ginger Energy Bites
  • The night of: Mushroom Cashew Lettuce Cups

Happy Cooking!

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The Cookbook You'll Actually Use

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.

Meal Planning Made Easy

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.

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Download your copy of the Meal Planner Starter Kit below. You will also be receiving the link in the welcome email that was just sent to your inbox. Happy cooking!

Meal Planning Made Easy

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.