Cooking for one can be a rewarding experience. It offers the freedom to experiment with flavours, control portion sizes, and prioritise your nutritional needs. Whether you’re a busy professional or simply enjoying some solo time, finding easy healthy dinner recipes that are both delicious and nutritious is key. Here, we’ll explore some fantastic meal ideas, tips for solo dining, and how equ can support your journey with personalised meal plans and healthy recipes.
Benefits of Cooking for One
Cooking for one comes with unique advantages:
- Personalisation: You get to tailor each meal to your tastes and dietary needs.
- Portion Control: No more food wastage; cook just the right amount for you.
- Healthier Choices: Home-cooked meals are generally healthier and can be made with fresh, wholesome ingredients.
Quick Tips for Solo Cooking
Plan Ahead
Meal planning is essential. It saves time, reduces stress, and ensures you always have the ingredients for quick healthy recipes. At equ, we offer personalised meal plans to simplify this process, ensuring you have balanced meals that cater to your preferences.
Batch Cooking
Prepare meals in larger quantities and store them in individual portions. This is perfect for soups, stews, and casseroles. You’ll have a healthy recipe ready to heat and eat on those busy days.
Utilise Your Freezer
Freeze leftovers or pre-portioned meals. It’s a great way to extend the shelf life of your ingredients and have a variety of meals on hand.
Have Pantry Staples on Hand
Having a few basic ingredients from each food group on hand can make a world of difference when cooking for one and ensures you are able to whip up a nutritious, quick meal. Dry ingredients like pasta, rice, quinoa, pre-made sauces, tinned vegetables and tinned tuna are a great start. Having some freezer-friendly ingredients like frozen vegetables, meats, and mashed potatoes, lends a helping hand, too.
Easy Healthy Dinner Recipes for Solo Dinners
Haloumi & Roast Veg Couscous Salad
Ingredients:
- 50g Haloumi Cheese
- 20g Spinach
- 40g Zucchini
- 100g Kent Pumpkin
- 50g Eggplant
- 40g Couscous (weighed dry)
- 1 Tbsp Lemon Juice
- 1 tsp Honey
Method:
- Preheat the oven to 200°C, chop vegetables, and place on a lined oven tray. Bake for 20-30 minutes or until cooked.
- Cook haloumi in a non-stick pan over medium heat until golden.
- Prepare couscous according to packet instructions.
- Whisk together lemon juice and melted honey for the dressing, seasoning with salt and pepper.
- Combine all ingredients in a bowl and top with the dressing.
Easy Loaded Mexican Pasta Bake
Ingredients:
- 120g Extra Lean Beef Mince
- 50g Black Beans (drained weight)
- 2 tsp Taco Spice Mix
- 50g Capsicum
- 20g Red Onion
- 100g Canned Diced Tomatoes
- 70g Vetta Smart Pasta Protein Penne (weighed dry)
- 25g Light Shredded Mozzarella
- 25ml Light Sour Cream
- 25g Avocado
Method:
- Preheat the oven to 180°C. Cook the pasta according to packet instructions.
- Sauté the onions in a non-stick pan until translucent. Add the mince and cook for 4-5 minutes or until cooked through.
- Add the chopped vegetables, canned tomatoes, beans and spice mix, and simmer for around 10 minutes. Mix in the spinach.
- Layer the pasta and mince in an oven-proof dish and top with cheese. Bake in the oven for 10-15 minutes or until golden on top.
Basil Beef and Cashew Stir Fry with Noodles
Ingredients:
- 120g Lean Beef Stir-Fry Strips (weighed raw)
- 1 tsp Minced Garlic
- 1 tsp Ginger Paste
- 1 tsp Lemongrass Paste
- ¼ tsp Chinese 5 Spice
- 10ml Oyster Sauce
- 50ml Beef Stock
- 60g Broccolini
- 40g Bok Choy
- 5 g Fresh Basil
- 15g Unsalted Cashews
- 110g 98% Fat-Free Thin Egg Noodles
Method:
- Season beef with garlic, ginger, lemongrass paste, 5 spice and oyster sauce.
- Cook in a non-stick pan over medium heat for 4-5 minutes or until cooked through.
- Add stock, chopped vegetables and basil. Simmer for 3-4 minutes.
- Cook noodles as per packet instructions. Add to the pan with chopped cashews and toss to combine.
How equ Can Help
At equ, we understand the importance of convenient and nutritious meals. Our personalised meal plans are designed to fit your lifestyle, preferences, and dietary needs. Whether you’re looking for easy healthy dinner recipes or quick healthy recipes in general, we’ve got you covered.
Cooking for one doesn’t have to be a chore. With the right planning and recipes, you can enjoy delicious, nutritious meals every day. Embrace the opportunity to focus on your health and culinary preferences. And remember, equ is here to make your solo dining experience easier and more enjoyable. Happy cooking!
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