Meal Plan for Weight Loss and Health If You’re Cooking for One

In this article:

• Here’s an easy-to-follow meal plan that can help with weight loss and health when you’re cooking for one.
• This meal plan has 7 days' worth of breakfasts, lunches, and dinners. Each day has about 1,300-1,500 calories. You can adjust portions and add snacks if you need more calories.
• Be sure to ask your doctor before using any new meal plan.
• Lark weight loss coach is available 24/7 on your smartphone with more tips for healthy weight loss.

Healthy eating can feel challenging if you’re cooking for one, but there are some advantages to cooking for just yourself. For example, you can choose to eat foods you enjoy without worrying about others’ preferences, and you can choose to prepare and serve only nutritious items.

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Here’s a 7-day meal plan for someone who’s cooking for one, though you can also use it as a guide for cooking for your family if needed. It has simple dishes and a variety of foods. 

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Each day has about 1,200-1,500 calories, which is an amount that can support weight loss for most people. It’s moderately low in carbohydrates and high in protein and fiber. Adjust portion sizes if you need more or fewer calories, and add healthy snacks if you need more calories. You can also consider using swaps from our Healthy Swaps List.

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Here are some more tips for success.

• Drink plenty of water throughout the day. Aim for at least 64 ounces.
• Be sure to talk to your doctor before starting a new meal plan. And ask what might be the best approach for your own needs.
• Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.

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7-Day Meal Plan for Solo Cooking

Day 1

Breakfast:

1 cup of plain nonfat regular or Greek yogurt with 2 tablespoons of chia or flax seeds and 1 cup of berries or other cut fruit

Lunch:

Grilled chicken salad with 3 ounces of cooked skinless chicken breast, 2-4 cups of spinach or other greens, chopped tomatoes, ½ ounce of walnuts or other nuts, 1 clementine

2 tablespoons of balsamic vinaigrette or make your own dressing with 1 tablespoon of olive oil, 1 tablespoon of lemon juice or vinegar, and garlic, salt and pepper, and herbs (like fresh parsley or dried oregano) to taste. 

Dinner:

4 ounces of baked salmon

1 cup of steamed broccoli or other non-starchy vegetable with 1 ounce of melted cheese

½ cup of cooked quinoa or brown rice

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Day 2

Breakfast:

Scrambled eggs with spinach and low-fat cheese or eggs made with 2 egg whites, 1 whole egg, and sautéed spinach or tomatoes

1 slice of whole-wheat toast with 1 tablespoon of peanut butter

Lunch:

Salmon wrap with 3 ounces of salmon, 2 tablespoons of hummus, sprouts or lettuce, and 1 ounce of feta cheese on a whole-grain tortilla

1 orange

1 tablespoon of walnuts or other nuts

Dinner:

Stuffed bell peppers with 3 ounces of lean ground turkey, sauteed chopped tomatoes, garlic, and onions, cumin, and chili powder in 2 roasted pepper halves, topped with 1 ounce of low-fat shredded cheddar or jack cheese

½ cup of cooked brown rice

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Day 3

Breakfast:
Oatmeal with ½ cup of rolled oats, ½ cup of water (or unsweetened almond milk or skim milk), 1 banana, 1 tablespoon of peanut butter

½ cup of cottage cheese or plain nonfat yogurt

Lunch:

Homemade minestrone soup (or canned low-sodium bean and vegetable soup

Side salad made with lettuce, cucumber, tomatoes, and ½ sliced medium avocado

Plus 2 tablespoons of vinaigrette dressing

Dinner:

Sheet pan dinner with 4 ounces of skinless chicken. Toss 1-2 cups of cut carrots, onions, green beans, or other vegetables with 1 tablespoon of olive oil and herbs like rosemary, thyme, or sage, and bake in the oven.

1 cup of cut fruit or 1 large apple, sliced

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Day 4

Breakfast:

1 cup of oat O’s or other unsweetened whole-grain cereal in ¾ cup of skim or unsweetened almond milk

¾ cup of sliced strawberries or other fruit

1 ounce of almonds or other nuts or peanuts

Lunch:

Salad with 4 ounces of grilled shrimp, ½ cup of fresh or frozen pineapple chunks (or other fruit), ½ avocado, served over a bed of greens with sliced cucumber

2 tablespoons of balsamic vinaigrette dressing

Dinner:

Turkey chili or vegetarian chili

1 ounce of low-fat cheese, ½ ounce of chopped nuts

1 cup of fruit

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Day 5

Breakfast:

Breakfast wrap with a cooked egg, 1 ounce of low-fat cheddar cheese, and 2 ounces of natural roast turkey breast in a whole-grain wrap or tortilla

1 cup of fruit

Lunch:

Tuna salad sandwich on 2 slices of whole-grain bread

1 cup of baby carrots or other vegetables with hummus or ranch dressing

1 apple

Dinner:

Chicken and vegetable stir fry

½ cup of cooked brown rice with ½ ounce of cashew halves

1 orange

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Day 6

Breakfast:

Avocado toast breakfast pizzas with 2 whole-grain English muffin halves each spread with 2 tablespoons of mashed ripe avocado topped with ½ ounce of parmesan cheese (1 ounce total), served with a cooked egg or egg whites

Lunch:

Couscous and garbanzo bean salad

1 sliced apple with 2 tablespoons of peanut butter

Dinner:

4 ounces of grilled salmon

½ cup of cooked whole-grain pasta tossed with roasted vegetables

½ cup of low-fat cottage cheese

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Day 7

Breakfast:

Lunch:

Tilapia pasta salad with ½ cup of cooked whole-grain pasta, 3 ounces of cooked tilapia, other fish, or chicken, 1 cup of chopped vegetables like bell peppers, tomatoes, and zucchini, diced onion for flavor, sliced olives

2 tablespoons of vinaigrette or dressing made with 1 tablespoon of olive oil, 1 tablespoon of lemon juice, chopped mint or parsley, pressed garlic, salt and pepper

Dinner:

Turkey burger or veggie burger (try this one!) on a whole-grain bun or 2 slices of whole-grain bread with optional lettuce, tomato, mustard, and ketchup

½ avocado, sliced

Sweet potato fries

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