Seven Days Of Eating For One
WrIten by: Sam Toffoli (IG: @inclusive_dietitian)
How many times have you looked at a recipe, and realized it makes enough servings to feed a family of 6, but you live alone (or maybe with a dog or two!) As a current dietetic intern who lives with an eight-pound chihuahua, I try my very best to plan, grocery shop, and prepare meals that will fit into my budget and reduce my food waste.
Every week, I pull out my trusty grocery shopping notebook and make a table to help me organize my thoughts. Then, I spend some time searching for recipes and checking on sales in the grocery store advertisements. Make sure to take an inventory of items you already have in your kitchen and write down ingredients you need to buy underneath the table! Below is an example of what my planning may look like:
As you can see, I typically choose one breakfast item for the week and one or two lunch items, but it is truly up to you what works best for you! I also choose three different dinner recipes and prepare enough for about two servings, so I won’t have to cook for two nights in a row. I’ve found that this cuts down on the amount of time spent cooking or doing dishes. I choose recipes that I know will not be complicated or need expensive spices or sauces - I save those for my cooking adventures on the weekends! My weekday meals are simple yet flavorful and can be reheated and enjoyed the next day, too.
Here are a few of my favorite recipes that I really enjoy, I encourage you to give them a try!
Falafel Pitas with Hummus with Greek Salad
This meal comes together in a flash! For the purpose of time, I buy my falafel at Trader Joe’s in the frozen section and bake them in the oven. They are absolutely delicious! Trader Joe’s also has tons of different hummus flavors, my current favorite is roasted garlic. For the Greek salad, I like to add crisp romaine lettuce, chopped tomatoes, cucumbers, red onion, feta cheese, and olives and drizzle with a lemony vinaigrette (this can be either homemade or store-bought). I also like to add a bit of my salad to the pita for texture!
Recipe Adjustments for One: Make half of the recipe and add a sauteed chicken breast or chicken/turkey sausage to add extra protein and increase satiety!
When I was a teenager, my mom’s best friend made this recipe for us so we didn’t have to turn the oven on during a hot Florida summer day. You’ll be shocked at how delicious that fresh tomato sauce tastes! You can also make the tomato sauce ahead of time and let it sit in the fridge while you are at work for a similar effect.
Recipe Adjustments for One: Make half of the recipe and skip the blending step to save time - I experimented and it turned out wonderful without the extra work. I recommend buying your red lentils in bulk at stores like Winco or Sprouts, this can help you save money and reduce waste overall. I love making this soup for lunch and adding a slice of French bread on the side. Additionally, you can add any leftover veggies that may be lying around your refrigerator!
Thai Lettuce Wraps with Peanut Sauce
For one of my recent rotations in my internship, I had to teach a Zoom cooking class to an employee wellness group, and this was one of the recipes I chose! It comes together so quickly and the peanut sauce really ties the flavors together. If you are worried about finding a few of the unfamiliar ingredients, have no fear; these should be found in your local grocery store.
Recipe Adaption for One: Make half of the recipe.
This is my FAVORITE recipe for shrimp - hands down! I grew up eating fresh seafood at the local restaurant that created this recipe, and this is the dish I’d order every time. The sambal in the recipe can be replaced with sriracha, I found the flavor to be very similar. Additionally, I would recommend boiling the shrimp, then peeling them once they cool, then tossing it in the sauce. Serve with rice or pasta and some roasted broccoli for a satisfying meal!
Recipe Adaptation for One: Make half of the recipe and use the extra rotisserie chicken for a snack or quick meal.
This is a wonderful recipe that my partner and I made when we would go to the springs. We made a big batch and ate it served on everything bagel ciabatta rolls sitting in our trunk. Delicious!
Lunch - All A’s Spring Salad
Recipe Adaptation for One: Make ½ of the recipe and add a side of pita bread or naan.
The mahi-mahi can be found frozen at Trader Joe’s and I let it defrost in the refrigerator a day before I made the salad. As a Florida native, the quality of the fish was delicious from Trader Joe’s, the best I’ve found in the desert!