Meals for One: Easy, High-Protein Dinners Without the Waste

Cooking for one doesn’t need to mean living on toast or skipping proper meals altogether.

On the rare occasions I’m not cooking for the family, my default is usually eggs or salmon and avocado on toast. Simple, nourishing, and high in protein.

But for many people, meals for one are a daily reality, and that can make healthy eating feel harder than it should be.

Low motivation, food waste, and the effort of cooking “just for yourself” often lead to repetitive or unbalanced meals. With a little planning and the right approach, cooking for one can be straightforward, nutritious, and sustainable.

Why cooking for one can be challenging

When you’re only cooking for yourself, it’s common to:

• Feel it’s not worth the effort to cook properly

• Buy ingredients that don’t get fully used

• Default to snack-style dinners or convenience foods

• Struggle to meet protein needs consistently

This is exactly why meal planning is even more important when cooking for one.

The importance of pantry and freezer staples

If you grocery shop once a week (or less), pantry and freezer staples are essential. They give you flexibility, reduce waste, and make it easier to prepare quick, healthy meals.

High-protein staples to keep on hand

• Eggs

• Tinned tuna, salmon, or sardines

• Frozen fish fillets or prawns

• Chicken breast or mince (freeze in single portions)

• Lean beef mince or meatballs

• Greek yoghurt or cottage cheese

• Frozen edamame beans

Carbohydrates and fibre

• Wraps or quality bread (freeze slices)

• Quinoa, tinned lentils or chickpeas

• Frozen vegetables - spinach, capsicum, cauliflower rice

Healthy fats and flavour

• Olive oil

• Avocado

• Nuts and seeds

• Herbs, spices, curry paste, soy or tamari

Quick, high-protein meal ideas for one

These meals are easy to prepare and can be scaled up if you want leftovers.

Egg-based meals

• Veggie omelette with cheese - add cottage cheese to boost protein

• Scrambled eggs with smoked salmon on toast

Fish and seafood

• Salmon and avocado on toast with cottage cheese

• Frozen fish fillet with salad greens, capsicum, cucumber and a sprinkle of seeds

Meat-based meals

• Chicken or beef mince stir-fry

• Frozen meatballs with vegetables and tomato passata

• Air fried chicken thighs with quick stir fried asparagus, mushrooms, capsicum, courgette

Cook once, eat twice: the key to stress-free solo meals

One of the most effective strategies when cooking for one is doubling your meals.

Instead of cooking a single portion:

• Cook two serves

• Eat one fresh

• Freeze the second for another dinner or lunch

Meals that work particularly well for this include:

• Mince-based dishes

• Curries

• Soups and stews

• Cooked proteins portioned into containers

This saves time, money, and decision fatigue during the week.

How to reduce food waste when cooking for one

A few simple habits can significantly reduce waste:

• Plan 2-3 core meals per week, not seven

• Choose recipes that use similar ingredients

• Use frozen vegetables for flexibility

• Freeze bread, wraps, and leftover meals

Meal planning doesn’t need to be rigid. It’s about creating options so you’re not starting from scratch every night.

Final thoughts

Cooking for one doesn’t mean settling for boring or nutritionally poor meals.

With a focus on protein, a handful of reliable pantry and freezer staples, and a cook-once-eat-twice approach, you can enjoy balanced, satisfying meals while keeping food waste to a minimum.

And if eggs or salmon and avocado on toast still feature regularly? That’s a delicious, nourishing choice.

Check out my blog on meal planning for extra tips.