One of the challenges of college life is eating healthy meals. The availability of cheap takeaway foods, quick microwavable options or just sticking to the basics like grilled cheese can be appealing. You’ll save time and there are far fewer dishes. Especially when cooking for yourself the idea of having to do all the dishes afterwards can be enough to put you off! Or maybe it’s all the prep work — working out what to cook, getting the ingredients and then spending time making the food. When there isn’t someone else to split the work with, quick and easy becomes really tempting.
But it doesn’t have to be this way! You can cook single serving meals for yourself. Cooking for yourself doesn’t have to be overwhelming. You can streamline the process of selecting meals, getting organised, cooking them or even clean up so that you can get back to enjoying life. By having a plan about what you want to cook, you can save so much time. This will also save you money by not wasting it on takeaways. Which means healthier food for you too!
How To Cook Healthy For One Person
Have a Meal Plan
Spending some time to know what you want to cook for the week can sound like a total drag, but it’s actually such a great idea. It will make going to the grocery store so much faster, you can plan how you’ll use things up which means less food waste, you can plan when to cook to make sure you’ve got food for those times you know you’ll be super busy. Spend 30 minutes, plan what you want to cook for the week and then write a shopping list that makes sure you’ve got everything you need in the cupboard to make yourself a lot of delicious treats.
Prepping Ahead of Time
Know that you’re going to want to throw together something when you get in from class late but have time now? Get some prep done! Check what your recipe calls for and see what you can do ahead of time. Chop up vegetables or get things ready to cook later. Or prep yourself some smoothie ingredients in smaller baggies in the freezer which you can just dump into a blender in the mornings on your way out the door. A little forward planning can mean you always have access to good food.
Freezing Leftovers
Absolute game-changer. Make a large pot of chili then freeze individual portions. You’ll always have a range of incredible options stashed away for days that you just don’t have time to cook. Also great towards the end of the month if your funds are running low! It also means that rather than having to eat the same food for six meals in a row, you can have a bit of variety and come back to your leftovers when you’re not sick of them.
Being Smart About Grocery Shopping
If you don’t already, you need to start shopping with a list. I’ve written more about what you should be including on yours here. You’ll be faster and buy fewer things, whilst making sure you don’t miss that one essential ingredient for your meal.
Only Buy What You Need
Don’t get pulled in by specials or deals at the supermarket. Yes, there might be a promotion on cereal, but do you actually need that much in your house? Stick to your list and don’t be tempted by things that you don’t really need.
Quick And Healthy Recipes For One
Salmon, Asparagus and Sweet Potato
391 calories
Ingredients
1 medium sweet potato (5 inches)
2 cups asparagus spears
4 oz salmon filet
1 Tbsp grated Parmesan
A dash of salt and oregano
Instructions
Poke holes in the potato with a fork, microwave for 4 minutes on both sides.
Preheat oven to 400 degrees.
Line baking sheet with parchment paper.
Bake salmon, asparagus, and potato for 20 minutes.
Once cooked, top asparagus and salmon with cheese and seasonings.
No dairy? Add a little oil.
Salad with Fried Egg and CousCous
371 calories
Ingredients
1 large egg
4 oz smoked salmon
½ cucumber
1 cup shredded cabbage
½ cup couscous
2 Tbsps vinaigrette light (less than 50 calories per 2 Tbsp)
Instructions
Spray a small non-stick pan with an oil spray, fry egg.
Cook couscous as instructed on package.
Chop the cucumber into coin shapes.
Mix all ingredients and enjoy!
Note: I like Trader Joe’s fat-free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
Hearty Chili with Black Beans
464.5 calories
Ingredients
2 cups canned diced tomatoes
1 medium carrot
½ cup celery stalks (chopped in half)
½ yellow onion
5 oz chicken breast, boneless, skinless, raw
½ cup cooked black beans
A dash each of cumin, chili seasoning, garlic powder, salt, red pepper flakes
Instructions
Spray a pan with an oil spray.
Dice chicken. Chop veggies into small pieces.
Spray a pot with an oil spray. Add in veggies, chicken, and seasoning.
Let heat through for ~12 minutes on low heat, stirring.
Add in tomatoes and chicken to the pot.
Turn burner to low heat & let sit, covered, for a minimum of 10 minutes. Stir occasionally.
This is a great meal to bulk up and then store in mason jars in the freezer.
Tomato & Mozz Salad and Eggs Box
460 calories
Ingredients
2 large eggs
1 small apple
2 Tbsp peanut butter
2 cups grape tomatoes
1 oz mini mozzarella balls
A dash each of basil, oregano, salt, pepper. Use fresh herbs if you have them.
Instructions
Hard boil eggs. Top with salt & pepper after peeled.
Combine tomatoes (halved) and mozzarella balls. Top with basil & oregano.
Dip apple in peanut butter.
Feel free to use any other nut/seed butter you prefer.
No dairy? Use avocado.
Zoodle Carbonara
369 calories
Ingredients
2 cups veggie noodles/rice, zucchini noodles, raw or frozen
1 egg
⅓ cup grated Parmesan
4 slices uncured bacon
A dash garlic dash
Instructions
Cut bacon into small pieces. Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~15 minutes at 400 degrees) if you prefer.
Spray a separate pan with an oil spray. Stir fry zoodles on medium heat (breaking up noodles with tongs or wooden spoon if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve
Add zoodles to pan with bacon.
In a small bowl, mix egg and parm. Add to pan with zoodles and bacon, stirring until liquid has cooked through.
Top with seasonings.
No bacon? Use turkey or soy bacon.
Chicken Stir Fry with Sweet Potato
503 calories
Ingredients
5 oz chicken breast, boneless, skinless, raw
1 green bell pepper
1 yellow onion
1 medium sweet potato (5 inches)
1 Tbsp olive oil
A dash of both red pepper flakes and garlic salt
Instructions
Add oil to a pan. Cube chicken. Slice veggies.
Cook chicken and veggies for ~12 minutes on low heat, until cooked through. Season.
Poke holes in potato with fork on top and bottom. Microwave for 4-5 minutes on each side.
Chicken Salad with Brussels
427.5
Ingredients
1 cup Brussels sprouts
½ small avocado
5 oz chicken breast, boneless, skinless, raw
2 cups mixed greens
2 Tbsp creamy dressing (e.g. ranch), light (less than 50 calories per 2 Tbsp)
A dash of salt
Instructions
Cut hard ends off Brussels sprouts, then cut in halves.
Spray pan with oil spray. Stir-fry Brussels and chicken for about 15 minutes, mixing occasionally, until chicken has cooked through.
Chop avocado.
Mix all ingredients.
No chicken? Use tofu or tuna.
The brand Bolthouse has low calorie creamy dressings – they’re available at most large stores (e.g. Safeway, Target)
Roasted Veggies, Potato and Chicken
456.5 calories
Ingredients
5 oz chicken thighs, boneless, skinless, raw
1 cup green beans
½ carrot
1 white potato, 5 inches
1 dash each of salt and pepper
Instructions
Preheat oven to 400 degrees F.
Line baking sheet with parchment paper, spray it with an oil spray.
Chop & slice carrots and parsnips. Make sure the parsnips are sliced thin, or else they won’t cook through.
Bake carrots, parsnips, and chicken for 25 minutes
Add in green beans, flip chicken over, bake for another 15 minutes
Make sure chicken gets to 165 degrees F – use an instant-read thermometer.
While vegetables and chicken are cooking, poke holes in the potato
with a fork.Microwave potato for 4 minutes on both sides.
