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Cooking For One Part 3: Five Day Meal Plan For One


Once you've read Cooking For One Part 1: Eight Tips That Make Meal Planning For One Easy, and Part 2: Ten Meal Ideas For One That Aren't Lame, you're ready to start cooking for one like a pro. But we get that sometimes it’s nice to have an example to put things into perspective. Here is an example of a 5 day meal plan for one using the tips and meal ideas we mentioned in Part 1 and Part 2.

Monday

Lunch:

Bento Box: boiled egg*, whole wheat pita, carrot/celery/pepper sticks, cheese, apple slices

*make 3 boiled eggs for the week

Dinner:

Shrimp Pesto Pasta (additional serving for lunch tomorrow)

Tuesday

Lunch:

Egg salad pita: mayo, chopped celery/peppers, 2 boiled eggs

Dinner:

Chicken Stir-Fry (see part 2 for instructions): chicken breast, mixed vegetables (peppers, carrot, celery), served over rice, top with green onion

Note: cook an additional 2 servings of chicken breast and rice for leftovers

Wednesday

Lunch:

Leftover Pesto Pasta

Dinner:

Quick and Easy Burrito Bowl: use leftover rice

Thursday

Lunch:

Chicken wrap: use 1/2 avocado, romaine lettuce, tomato

Include a side of vegetable sticks and hummus

Dinner:

Pita pizza (see Part 2 for details): peppers,cheese, tomato sauce, additional toppings as preferred

Friday

Lunch:

Greek Chicken Salad: romaine lettuce, tomato, cucumber, olives, feta cheese, Greek dressing, leftover chicken

Dinner:

Fish (see Part 2 for details) + roasted carrots and peppers + leftover rice

Grocery List:

Fresh items that you may need...

Eggs

Whole wheat pitas

Carrots

Celery

Cheese

Apple

Shrimp (frozen)

Chicken Breasts (2-3)

Peppers (4)

Avocado (1)

Green onion

Hummus

Tomato Sauce

Fish fillet (1)

Greek yogurt

Cucumber

Additional pizza/stir fry ingredients as needed

Bulk/dry items that you may already have...

Pasta

Mayo

Rice

Hot Sauce

Greek dressing

Pesto

Black beans

Lime juice

Cilantro paste

Frozen corn

Feta cheese

Olives

Stir fry sauce

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