Cooking for One: Making Meals Manageable

Learning to cook for one after years of cooking for two can feel overwhelming. You don't need to become a chef - you just need strategies that work for your new reality.

It's Okay If You're Not Ready

If you're in early grief and not ready to cook, that's normal. Accept help from friends, use meal delivery services, or keep it simple with prepared foods. There's no shame in doing what you need to survive right now.

Getting Started: The Basics

Essential Kitchen Items for One

You don't need much. Here are the essentials:

  • 8-10 inch skillet - Perfect for single portions
  • Small pot (2-3 quarts) - For soups, pasta, oatmeal
  • Sheet pan - One-pan meals are your friend
  • Small mixing bowls
  • Good sharp knife - Makes prep easier and safer
  • Cutting board
  • Measuring cups and spoons
  • Wooden spoon and spatula

Pantry Staples

Keep these on hand for quick meals:

  • Rice (instant or regular)
  • Pasta
  • Canned beans (black, chickpeas, kidney)
  • Canned tomatoes
  • Chicken or vegetable broth
  • Olive oil
  • Salt, pepper, garlic powder, Italian seasoning
  • Eggs (versatile and last weeks)
  • Frozen vegetables
  • Peanut butter
  • Bread (freeze extra slices)

Strategies for Cooking Solo

Strategy 1: Cook Once, Eat Multiple Times

Make a regular recipe and portion it out:

  • Cook a whole recipe (soup, casserole, chili)
  • Divide into single portions
  • Freeze individual portions in containers
  • Label with name and date
  • Reheat when you don't feel like cooking

Best foods for freezing: Soups, stews, chili, casseroles, meatballs, cooked rice, pasta sauce

Strategy 2: The "Protein + Veggie + Starch" Formula

Simple dinners using this template:

  1. Pick a protein: Chicken breast, fish fillet, ground beef, eggs, tofu
  2. Pick a vegetable: Broccoli, green beans, salad, roasted vegetables
  3. Pick a starch: Rice, pasta, potato, bread

Example meal: Pan-seared chicken breast + steamed broccoli + instant rice (15 minutes total)

Strategy 3: Sheet Pan Meals

Everything cooks together on one pan:

  1. Line sheet pan with foil (easy cleanup)
  2. Add protein (chicken thigh, salmon fillet, sausage)
  3. Add chopped vegetables (potatoes, carrots, Brussels sprouts)
  4. Drizzle with olive oil, season with salt/pepper
  5. Bake at 400°F for 20-30 minutes

Strategy 4: Use What Restaurants Use

Pre-prepped ingredients from the grocery store:

  • Pre-cut vegetables (yes, they cost more, but time matters)
  • Rotisserie chicken (dinner tonight, chicken salad tomorrow)
  • Pre-washed salad greens
  • Pre-minced garlic
  • Frozen pre-cooked rice (microwaves in 90 seconds)

Super Simple Recipes for One

5-Minute Meals (No Cooking Required)

Rotisserie Chicken Bowl

  • 1 cup microwaved rice
  • Handful of rotisserie chicken (shredded)
  • 1/2 cup canned black beans (drained, rinsed)
  • Salsa and shredded cheese

Instructions: Heat rice in microwave. Top with chicken, beans, salsa, cheese. Done.

Loaded Baked Potato

  • 1 large potato
  • Toppings: butter, cheese, sour cream, bacon bits, green onions

Instructions: Microwave potato 5-7 minutes until soft. Cut open, add toppings.

15-Minute Meals

One-Pan Pasta

Ingredients:

  • 4 oz pasta (1/4 of a box)
  • 1 cup water or broth
  • 1/2 cup canned tomatoes or marinara sauce
  • Handful of frozen spinach or other vegetables
  • Garlic powder, Italian seasoning

Instructions: Put everything in a skillet. Bring to boil, reduce heat, simmer 10 minutes until pasta is cooked. Top with Parmesan.

Scrambled Egg Dinner

Ingredients:

  • 2-3 eggs
  • Handful of cheese, vegetables, cooked meat (whatever you have)
  • Toast or tortilla

Instructions: Scramble eggs with mix-ins. Serve with toast. Breakfast for dinner is allowed!

30-Minute Meals (When You Have Energy)

Simple Chicken & Rice

Ingredients:

  • 1 chicken breast or 2 thighs
  • 1/2 cup rice
  • 1 cup chicken broth
  • Frozen mixed vegetables

Instructions: Season chicken with salt, pepper, garlic powder. Brown in skillet 3 min per side. Remove chicken. Add rice and broth to same pan, place chicken on top. Cover, simmer 20 minutes. Add frozen vegetables last 5 minutes.

Shopping Tips for One

Avoid Food Waste

  • Buy smaller quantities - Single banana? That's fine. One potato? No problem.
  • Shop more frequently - Small trips 2x/week instead of one big trip
  • Use the salad bar - Buy just 1/4 cup of diced onion instead of a whole onion
  • Freeze everything - Bread, cheese, meat, even cooked rice
  • Buy frozen vegetables - Use what you need, no waste

Budget-Friendly Options

  • Store brands are just as good
  • Eggs are cheap protein
  • Dried beans and rice are pennies per serving
  • Frozen vegetables are cheaper than fresh (and just as nutritious)
  • Rotisserie chicken gives you 3-4 meals for $5-7

When You Don't Want to Cook

Some days you just can't. Here are options that aren't McDonald's every night:

Healthy Convenience Options

  • Grocery store prepared foods - Many have healthy single-serve options
  • Meal delivery services - HelloFresh, Blue Apron (check for senior discounts)
  • Frozen meals - Look for ones with vegetables, under 600mg sodium
  • Meal prep services - Local businesses that deliver fresh meals weekly

Ask for Help

  • Let friends bring meals (make a list of foods you like)
  • Join a meal train if someone organizes one
  • Accept dinner invitations
  • Ask family to include you in weekly meal prep

Making Mealtimes Less Lonely

Eating alone can be one of the hardest parts. Ideas that help:

  • Eat with TV or music on - No judgment. Do what feels comfortable.
  • Video call a friend - Virtual dinner dates
  • Set the table nicely - You deserve a real plate, not eating over the sink
  • Try a new recipe - Gives you something to focus on besides loneliness
  • Join community meals - Many senior centers, churches offer free/low-cost community dinners
  • Eat out occasionally - Bring a book, sit at the bar, people-watch

Recommended Resources

Cookbooks for Solo Cooking

  • "One: Simple One-Pan Wonders" by Jamie Oliver
  • "The Ultimate Cooking for One Cookbook" by Joanie Zisk
  • "Dining In" by Alison Roman

Helpful Websites

  • Budget Bytes - Affordable recipes with ingredient costs
  • AllRecipes.com - Filter by "1 serving" or "2 servings"
  • YouTube - Search "cooking for one" for visual guides

Remember

Your goal is nourishment, not perfection. Cereal for dinner is fine. A peanut butter sandwich is a meal. Taking care of yourself - however that looks - is what matters.