Want to meal plan without spending hours in the kitchen?

Weekly Meal Plan for One | #5

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Looking to incorporate meal prep into your lifestyle, but frustrated by cooking for one? This weekly meal plan is designed with you in mind, featuring easy and healthy recipes that utilize similar ingredients to minimize waste at the end of the week. Check out these healthy recipes, fill out your grocery shopping list, and get cooking! 

This weekly meal plan for one is part of a series to help you navigate meal prep for yourself with ease. 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 theme is all about hearty comfort foods that you can cozy up to during these winter months. 

Not only are these recipes cozy, but the ingredients support a healthy immune system, too. You will see that these recipes are all plant-based, which means they are full of nutrients that will help your body thrive. 

If you are someone who is working from home more and find that your energy begins to dwindle as the day goes on, pick at least one recipe below to have on hand this next week. These healthy recipes and the notes of how to enjoy them make a balanced meal containing protein, healthy fats and fiber. These are all nutrients that will satisfy hunger, keep cravings at bay, and maintain consistent energy levels throughout the day! 
Before we get cooking, 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!

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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 | #5

These baked berry oatmeal cups are super simple to make and I guarantee you probably already have the ingredients on hand. The fiber from the oats will help keep you full for the long haul. Want some extra protein? Make some hard boiled eggs ahead of time!

Recipe Notes:

These baked berry oatmeal cups double as your morning bowl of oatmeal and a muffin. My preferred way to eat them in the morning is with a smear of nut butter, or with a side of hard boiled eggs for extra protein. 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:

Didn’t remember to soak your cashews? No problem. Boil them with the potatoes until the potato is fork tender. The key here is to create a creamy sauce by blending the potatoes, cashews, vegetable broth, salt and pepper before adding to the broccoli. If you have leftover broccoli, use it in the Easy Broccoli and Tofu Stir Fry recipe!

The natural sweetness of the cherries, nuttiness from the walnuts and super grains and freshness of the watercress and herbs play off of one another in this delicious and light dish. This salad is also great to make ahead to have on hand for the week!

Recipe Notes:

This salad is hearty and cozy, the perfect way to get in more greens during the winter months. Cherries are not going to be in season this time of year, but don’t let that discourage you. Use any other kind of fruit you prefer. Pear, fresh berries or grapefruit would all work well here. For a convenient shortcut, look for already prepared frozen grains in your freezer aisle instead of making them from scratch at home.

Are you trying to eat more plant-based meals, but worried you’re not getting enough protein? This Easy Broccoli Tofu Stir Fry is packed with protein to satisfy hunger and couldn’t be easier to cook. Made with less than ten ingredients, this simple vegan stir fry is the perfect dish to cozy up to for a meatless dinner.

Recipe Notes:

This recipe is super simple, but doesn’t lack flavor. Tofu is a fantastic plant-based protein source, but of course, you could substitute chicken instead. To do this, use one pound chicken breasts, cut into cubes and follow the directions as listed. Make sure to cook chicken all the way through before adding the next ingredients. This recipe features a few leftovers from other menu items this week, including frozen broccoli and whole grains to ensure that there is no food wasted at the end of the week! 

Prepare for cold and flu season with these immune-boosting lemon ginger energy bites. They are easy to make, full of protein and the perfect snack to satisfy your sweet tooth.

Recipe Notes:

With COVID-19 still lingering and cold/flu season in full swing, it’s time to boost your immune system any way possible. These energy bites will do just that with the addition of lemon (vitamin C) and fresh ginger (anti-inflammatory). Keep these on hand for a pre-workout snack or bridge between meals. Energy bites will stay fresh in the refrigerator for about a week, and any leftovers can be stored in the freezer for later.

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 Berry Oatmeal Cups, components of the fruit and grain salad for easy assembly and the energy bites.  
  • The night of: Dairy-Free Broccoli Cheddar Soup and Easy Broccoli and Tofu Stir Fry.

Happy Cooking!

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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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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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.