32 Healthy Recipes for One (2024)

Make a perfectly portioned meal with these flavorful recipes that serve one. Whether it's breakfast, lunch or dinner, these recipes are perfect when you're cooking for yourself. Recipes like Raspberry-Peach-Mango Smoothie Bowl and Lemon Chicken Pasta are delicious and healthy.

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Recipes for One: Perfectly Portioned Meals

This article provides a collection of flavorful recipes that are designed to serve one person. Whether it's breakfast, lunch, or dinner, these recipes are tailored for individuals who are cooking for themselves. The recipes include a variety of dishes such as smoothie bowls, salads, sandwiches, pasta, stir-fries, and more.

Raspberry-Peach-Mango Smoothie Bowl

This recipe introduces the concept of a smoothie bowl, which is a thicker version of a traditional smoothie that is served in a bowl and topped with various fruits, nuts, and seeds. It suggests using frozen fruits to create a creamy and frosty base for the toppings.

Beet & Shrimp Winter Salad

The recipe for the Beet & Shrimp Winter Salad features a combination of protein-packed shrimp and fiber-rich barley. It also highlights the use of precooked beets, which can be found in the produce department alongside other prepared vegetables. The salad can be easily doubled or tripled if needed.

Ricotta & Yogurt Parfait

The Ricotta & Yogurt Parfait recipe is a healthy breakfast option that resembles a lemon cheesecake. It can be prepared in the morning or assembled the night before by layering the filling in a jar and adding the fruit, nuts, and seeds when ready to consume.

Salmon Sushi Grain Bowl

This recipe offers a quick and easy way to enjoy the flavors of sushi without the need for time-consuming rolling. The dish combines cooked salmon with grains, such as rice or quinoa, and various vegetables to create a nutritious and satisfying meal.

Avocado Toast with Burrata

Avocado Toast with Burrata takes the popular breakfast staple to the next level by adding creamy, cream-filled fresh mozzarella cheese (burrata) on top. This combination creates a decadent and flavorful breakfast option that can be enjoyed on weekdays.

Lemon Chicken Pasta

The Lemon Chicken Pasta recipe provides a simple and quick dinner option. It combines the flavors of lemon zest and toasted breadcrumbs with rotisserie chicken and spiralized zucchini to create a complete meal in just 10 minutes.

Spinach & Cheese Breakfast Skillet

Eating a substantial and healthy breakfast can help lower hunger levels throughout the day. This recipe for Spinach & Cheese Breakfast Skillet is a 700-calorie hash-and-egg dish that may help reduce snack cravings later in the day. It also mentions that research suggests consuming the majority of daily calories earlier in the day could aid in weight loss. The recipe can be adjusted to serve two for a lighter breakfast.

Mixed Greens with Lentils & Sliced Apple

The Mixed Greens with Lentils & Sliced Apple recipe offers a satisfying vegetarian entree for lunch. It suggests using drained canned lentils to save time, but recommends looking for low-sodium options and rinsing them before adding them to the salad.

Prosciutto & Spinach Grilled Cheese

This quick and easy recipe combines the classic comfort of a grilled cheese sandwich with the addition of prosciutto (Italian ham) and spinach. It's a flavorful twist on a familiar favorite.

Broccoli Fried Rice

The Broccoli Fried Rice recipe provides a healthy dinner option for one. It can be customized by choosing between beef and chicken or by substituting tofu for a vegetarian version.

Creamy Blueberry-Pecan Overnight Oatmeal

This recipe offers an easy and on-the-go breakfast option. It combines Greek yogurt, blueberries, and pecans to create a creamy and flavorful overnight oatmeal. The oatmeal can be reheated before adding the toppings if desired.

Orange-Walnut Salad with Chicken

The Orange-Walnut Salad with Chicken recipe features a combination of orange segments, toasted walnuts, tangy goat cheese, and chicken on a bed of greens. The salad is recommended for a take-along lunch and suggests packing the ingredients separately to prevent the greens from getting soggy.

Egg Drop Soup with Instant Noodles, Spinach & Scallions

This recipe provides a quick and easy way to enhance instant noodle soup mix by adding a beaten egg and spinach. It suggests looking for noodle varieties with lower sodium content or using less of the seasoning packet to reduce sodium intake.

Black Bean-Quinoa Bowl

The Black Bean-Quinoa Bowl recipe is a healthy and flavorful alternative to a taco salad. It features pico de gallo, fresh cilantro, avocado, and an easy hummus dressing.

Easy Brown Rice & Veggie Wrap

This vegan lunch idea makes use of leftover brown rice and roasted vegetables. The wrap can be heated in the microwave for about a minute to serve it warm.

Avocado, Tomato & Chicken Sandwich

This healthy chicken sandwich recipe incorporates mashed avocado as a creamy spread. It offers a nutritious and delicious option for a filling breakfast, brunch, or lunch.

Chicken Udon Bowl with Zucchini Noodles

The Chicken Udon Bowl with Zucchini Noodles recipe combines traditional udon noodles with spiralized zucchini for a lower-carb noodle bowl. It suggests using leftover chicken to save time and mentions that the dish can be prepared in about 10 minutes.

Green Goddess Salad with Chicken

The Green Goddess Salad with Chicken recipe features a salad dressing made from avocado, buttermilk, and herbs. The dressing can also be served over grilled chicken or white fish.

Broccoli & Parmesan Cheese Omelet

This high-protein breakfast recipe incorporates broccoli and cheese into a fluffy omelet.

Marinara Meat Sauce Topped Baked Potato

For a change from traditional pasta dishes, this recipe suggests using a baked potato as a base for marinara meat sauce. It provides a simple and satisfying dinner option for one.

Smoked Salmon & Goat Cheese Flagel

This recipe offers a healthy breakfast, brunch, or lunch idea by combining smoked salmon, goat cheese, and a flat bagel called a flagel.

Southwestern Salad with Black Beans

The Southwestern Salad with Black Beans recipe combines salad greens with black beans, sweet corn, grape tomatoes, and a tangy avocado-lime dressing. It suggests packing the ingredients separately to keep the salad fresh until ready to eat.

Apple Cinnamon Chia Pudding

This chia pudding recipe provides a twist on the traditional oatmeal breakfast by combining chia seeds, milk, apples, cinnamon, and pecans for added crunch.

Toaster-Oven Tostadas

This recipe demonstrates how to make restaurant-style tostadas at home using a toaster oven. It involves layering black beans and Cheddar cheese onto corn tortillas and toasting them until crispy.

Veggie & Hummus Sandwich

The Veggie & Hummus Sandwich recipe offers a mile-high vegetarian sandwich option. It suggests experimenting with different flavors of hummus and various types of vegetables.

Scrambled Eggs with Vegetables

This recipe allows for flexibility by using leftover vegetables to create a quick and healthy scramble. It is a great way to use up any vegetables that may be left in the fridge.

Vegan Smoothie Bowl

The Vegan Smoothie Bowl recipe provides a thick and creamy smoothie option for breakfast. It suggests using bananas, frozen berries, and nut milk as the base and topping it with various fruits, nuts, and seeds.

Salmon Pita Sandwich

This quick lunch recipe features canned sockeye salmon as a heart-healthy source of omega-3s. It recommends keeping the salmon salad separate until ready to eat and then stuffing it into a pita.

Hummus & Greek Salad

The Hummus & Greek Salad recipe combines salad greens with tomatoes, cucumber, red onion, feta cheese, and a side of whole-wheat pita bread and hummus. It offers a filling and healthy lunch option.

Avocado-Egg Toast

This recipe suggests topping avocado toast with an egg for a near-perfect breakfast combination.

Pork Chop and Apples

The Pork Chop and Apples recipe offers a simple yet flavorful dinner option. It combines pork chops with apples for a tasty combination.

Bean & Bacon Breakfast Tacos

These breakfast tacos provide a serving of vegetables from kale and protein and fiber from beans. They can be customized by using different types of beans or chickpeas.

I hope this information helps you better understand the concepts and recipes mentioned in the article! Let me know if you have any more questions.