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    Meal Prep for One

    Cook smarter alone. Save money + waste.

    Cook once, eat 3x

    • Cook on Sunday.
    • Eat through Wednesday.
    • Cook again Thursday.
    • Eat through weekend.
    • 2 prep sessions per week.
    • Saves time + money.

    Single-serving cookware

    • Small skillet ($30) — 8-inch.
    • Personal slow cooker ($25).
    • Toaster oven — single chicken breast.
    • Rice cooker — small ($30).
    • Glass containers — leftovers.
    • Sharp knife — most important.

    Easy single meals

    • Sheet pan chicken + veggies.
    • Baked sweet potato + broccoli.
    • Egg scramble + toast.
    • Salmon + rice + greens.
    • Lentil soup (freezes well).
    • Big salad + rotisserie chicken.

    Build-a-meal pantry

    • Eggs (12-pack lasts).
    • Frozen veggies (no waste).
    • Frozen fish portions.
    • Greek yogurt + fruit.
    • Whole grain bread.
    • Beans + rice.
    • Olive oil + spices.

    Freeze + portion

    • Cook 6 chicken breasts at once.
    • Freeze in single-portion bags.
    • Defrost morning of.
    • Soups + chili freeze great.
    • Label with date.
    • Use within 3 months.

    Senior nutrition focus

    • Protein at every meal.
    • 2-3 cups vegetables daily.
    • Fiber (whole grains, beans).
    • Calcium (dairy, sardines, kale).
    • Hydration — water with meals.
    • Avoid: processed, sugary.

    When you don't want to cook

    Meals on Wheels — local, FREE for seniors qualifying. Silver Cuisine — heart-healthy delivered. Mom's Meals — Medicare-covered for some. Trader Joe's + Wegmans — single-serve heat-and-eat. Don't skip meals — leads to malnutrition. One nutritious meal beats none. Take care.