Meal plan for one, nothing thrown out.
Cooking for one is mostly a portion and shopping problem. Every dinner here makes two portions, so tomorrow's lunch is already done. About 1,700 calories a day, balanced the MyPlate way, and Alma can fit it to your goal.
Built from USDA MyPlate and food safety advice.
The rules
Cook once, eat twice, freeze the rest
Every dinner makes two
One pan, two portions. Half the plate now, half in a container for tomorrow.
Buy frozen and buy small
Frozen vegetables and fruit first. Fresh greens in small amounts, eaten by Wednesday.
Leftovers have a clock
Three to four days in the fridge. Label the day it was cooked.
Sample week
Seven days of meals for one
About 1,500 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastYogurt with frozen berries and oats1 cup plain Greek yogurt, ½ cup frozen berries, 2 tbsp rolled oats, 1 tbsp almonds
LunchTuna, white bean and tomato salad1 can tuna, ½ cup white beans, 1 cup cherry tomatoes, arugula, 1 tbsp olive oil, vinegar, 1 slice sourdough
SnackApple with almonds1 apple, 1 oz almonds
DinnerOne-pan chicken, potatoes and broccoliPer portion: 5 oz chicken thigh, 1 cup potato wedges, 1½ cups broccoli, 1 tsp olive oil. Cook double
About 1,700 kcal116 g protein27 g fiber
Day 2Tuesday
- BreakfastScrambled eggs on toast with tomato2 eggs in 1 tsp olive oil, 1 slice sourdough, 1 tomato, 1 orange
- LunchMonday night chicken and potatoes, rewarmedThe second portion of Monday dinner (5 oz chicken thigh, 1 cup potato wedges, 1½ cups broccoli), packed hot in a thermos or rewarmed
- SnackGreek yogurt with honey and blueberries¾ cup plain Greek yogurt, 1 tsp honey, ½ cup blueberries
- DinnerSkillet shrimp with rice and peasPer portion: 5 oz shrimp, 1 cup cooked rice, 1 cup frozen peas, 2 tsp olive oil, garlic and lemon. Cook double
About 1,710 kcal128 g protein26 g fiber
Day 3Wednesday
- BreakfastOvernight oats for one½ cup rolled oats, ½ cup 2% milk, 1 tbsp peanut butter, 1 banana
- LunchTuesday night shrimp rice, rewarmedThe second portion of Tuesday dinner. Keep the shrimp and rice together and reheat once
- SnackHummus with cucumber and pita¼ cup hummus, 1 cup cucumber, ½ cup carrots, ½ whole-wheat pita
- DinnerBlack bean and sweet potato bowlPer portion: ¾ cup black beans, 1 cup roasted sweet potato, ¼ avocado, 1 oz cheddar, salsa. Cook double
About 1,760 kcal89 g protein36 g fiber
Day 4Thursday
- BreakfastCottage cheese with peach and toast¾ cup 2% cottage cheese, 1 peach, 10 almonds, 1 slice sourdough
- LunchWednesday night bean bowl, rewarmedThe second portion of Wednesday dinner, with a spoon of salsa stirred through
- SnackCheese and crackers with grapes1 oz cheddar, 6 whole-grain crackers, ½ cup grapes
- DinnerBaked cod with rice and zucchiniPer portion: 6 oz cod baked with lemon and garlic, 1¼ cups cooked rice, 1½ cups zucchini, 2 tsp olive oil. Cook double
About 1,700 kcal100 g protein26 g fiber
Day 5Friday
- BreakfastAvocado toast with a fried egg and kiwi1 slice sourdough, ½ avocado, 1 egg, 1 kiwi
- LunchThursday night cod and rice, rewarmedThe second portion of Thursday dinner. Reheat gently so the cod stays tender
- SnackDark chocolate, raspberries and almonds2 squares dark chocolate, 1 cup raspberries, ½ oz almonds
- DinnerTurkey and vegetable soup with cheese toastPer portion: 2 cups turkey and vegetable soup, 1 slice sourdough with 1 oz cheddar. Cook double
About 1,550 kcal94 g protein26 g fiber
Day 6Saturday
- BreakfastYogurt with granola and blueberries1 cup plain Greek yogurt, ¼ cup granola, ½ cup blueberries, 1 tbsp peanut butter
- LunchFriday night soup with cheese toastThe second portion of Friday dinner, rewarmed on the stove with a splash of water
- SnackCottage cheese with tomatoes and basil¾ cup 2% cottage cheese, 1 cup cherry tomatoes, 1 tsp olive oil, basil
- DinnerBeef and bean chili with cheddarPer portion: 1½ cups chili made with 90% lean beef and kidney beans, 1 oz cheddar. Cook double
About 1,670 kcal115 g protein25 g fiber
Day 7Sunday
- BreakfastToast with peanut butter, banana and milk1 slice sourdough, 1 tbsp peanut butter, 1 banana, ½ cup 2% milk
- LunchSaturday chili with toastThe second portion of Saturday chili, with 1 slice sourdough toast
- SnackYogurt with kiwi and walnuts¾ cup plain Greek yogurt, 1 kiwi, 1 tbsp walnuts
- DinnerSheet pan salmon with asparagus and potatoesPer portion: 5 oz salmon, 1¼ cups potatoes, 1½ cups asparagus, 1 tsp olive oil. Freeze the second portion
About 1,760 kcal109 g protein29 g fiber
Shopping list
A shopping list for one
Most days
ProteinChicken thighs, shrimp, cod, salmon, lean beef, eggs, canned tunachicken breastsalmonegg
Now and then
Freeze half the bread on day one. Slice it first, then it thaws one piece at a time.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How do you cook for one without wasting food?
Three habits carry this plan. Every dinner makes a second portion for the next day, vegetables and fruit come frozen, and bread goes in the freezer sliced. Fresh greens are the only thing to buy in a small amount, and they get eaten on Monday and Tuesday.
How many calories is this meal plan?
About 1,500 to 1,800 calories a day, with 89 to 128 grams of protein and 25 to 36 grams of fiber. Days land between 1,550 and 1,760 calories. If you need more, add a second slice of toast or another half cup of rice at dinner.
How long can I keep the second portion?
Cooked food keeps 3 to 4 days in the fridge, counted from the day you cook it, according to the USDA Food Safety and Inspection Service. That covers Monday night to Thursday. Anything older goes in the freezer, labeled with the date, and reheats to 165°F.
Which foods freeze well for one person?
Soup, chili, cooked rice, cooked grains, bread and muffins freeze well. Freeze rice and soup in single portions so you thaw only what you will eat. Salad, yogurt, cut fruit and fried food do not freeze well, so plan those for early in the week.
Is cooking for one cheaper than buying ready meals?
Usually, yes. Beans, rice, oats, eggs, frozen vegetables and chicken thighs are the cheapest foods per serving in this plan, and a pot of chili or soup gives several portions from one purchase. The savings come from buying small amounts of the expensive perishables.
What does a balanced plate look like for one person?
MyPlate puts half the plate in vegetables and fruit, a quarter in protein foods and a quarter in grains, with a serving of dairy alongside. For one person, that is about 2 cups of vegetables, a palm-size piece of protein and a cup of rice or potatoes.
How does Alma help when you cook for one?
Log a meal by photo, voice or text in about 10 seconds and it gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, which suits a household of one better than a plan written for four.
Sources
Written by Alma from the sources below and reviewed November 4, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.