Meal Planning for One

lauradian

Hey all,
I'm a night shift nurse & I feel it helps to a make a meal before my work week (of three nights) starts. My problems include finding something easy to make & that is good for three nights in a row- I tend to get sick of whatever I make by the second night OR I make way too much since its just me eating it. I dont have any ideas, I look on allrecipes & nothing has really been super delicious to me (I'm a novice cook obviously- used to going to chipotle or something every night!).
So any ideas of something I could make that would equal 3-4 servings & be good for three nights in a row I'd really appreciate! I love anything with chicken in it- I'm not very picky of an eater at all. Thank you!

socioseguro

Hi usually cook lunch for 5 days of individual portions (Monday to Friday) for my office lunch.

There are many good recipes in the Internet.

I just tried this one : Tuscan Chickpeas with Kale. very yummy

http://www.wegmans.com/webapp/wcs/stores/servlet/ProductDisplay?langId=-1&storeId=10052&catalogId=10002&productId=745973

I also prepare 5 portions of brown rice and quinoa, cooked separately. I will have a mix of 1/4 cup brown rice, 1/2 cup quinoa and 1/2 cup of main course (i,e, Tuscan Chickpeas with Kale) every day at lunch.

Good luck in your journey

Confuzzled4ever

My lunch today was lemon pepper tiliapia (pepper on the fish, spray the pan with cooking oil, put fish in pan and squeeze lemon over it, cook till white all the way through) on a bed of romaine, spinach, pico de gallo, garlic, avocado, feta cheese, pepper and squeezed lemon over that too with a hard boiled egg and some cherries on the side.

So amazingly good, super easy and quick to make.. high protein, low calories and low carbs. (i'm not watching carbs.. but I know lots of people do!)

I dot he same with chicken.. pan fry it with just a spray of pam (or whatever cooking oil you want) covered in spice of choice. ) and a salad.. my current addiction is the following salad:
spinach
romaine
feta cheese
tomato
red onion
carrot
radish
broccoli
egg
apple juice sweetened cranberries (trust me so good!!)
jalapeno marinated garlic cloves
and I alternate with squeezing lemon over it or using balsamic vinegar.. depending on how I cooked the meat.

of course you can swap out or add in more veggies to meet your tastes.. I also eat an apple or banana like everyday..
Also.. for a breakfast/dessert thing
1/2 c plain fat free greek yogurt
.5 tbsp cinnamon spun honey
1 scoop whey protein powder
1 banana
mush it all together.. it's like dessert and it's really healthy and good for you and pack around 40 grams of protein (if it's too thick to mush up add a little bit of whole milk)

Cooking is only as hard as you make it. Look at my blog for a bunch of quick easy low calories ideas..

http://www.myfitnesspal.com/blog/Confuzzled4ever

Oh and if you love Chinese food.. look at my blog.. the last 2 recipes are orange chicken and General tso chicken. Easier then it looks to make.. tastes better then take out and under 300 calories a serving. just add brown rice or some kind of noodles to it and you've got a complete meal. (I also add more veggies to the general chicken then what it calls for cause i'm a veggie freak)

deemar54

I make all my meals about 4 days at a time.. and it's easy! here's what i do:

3-4 pieces of tilapia with mrs. dash lemon pepper in the oven @ 375, turkey burgers on the george foreman, and then grilled chicken breasts with another flavor of mrs dash on the george foreman.. three bags (six cups) of boil in bag whole grain brown rice and some quinoa in another pot, or maybe whole wheat pasta for a change, and then i steam a couple of bags of different frozen vegetables. after its all done, i grab my tupperware containers and each one gets a protein, 1/2 c of a grain, and a 1/2c veggie. slap the lid on and stick them all in the fridge.

i have also made a mean flank steak stir fry in the past, thats really easy too!! but you could do it with chicken if you like.


anyway, after its all done all i have to do is grab it after i portion out my greek yogurt and salad for work also. (i work 10-12 hours shifts) and take one for lunch and put it in your bag.. sprinkle with frank's or whatever and pop it in the microwave. it makes my life so much easier.

GallwayGrl

I'm fairly boring when it comes to meals as well but my standard is chix and rice for dinner. Try going to these sites - skinnyms.com and skinnytaste.com.

TeaBea

I like to grill 3 portions of chicken breast .... then parcel it out

Meal 1: Grilled chicken, steamed broccoli, rice pilaf (nice frozen one with wild & brown rice)

Meal 2 Salad: either Asian with manadrin oranges, snap peas, chow mein noodles, and sesame ginger dressing or Southwest with peppers, cheddar cheese, chips and a salsa (ranch) type dressing ......I might try a chicken Ceasar

Meal 3 Chicken salad in a pita or wrap, chicken pasta salad, chicken waldorf salad.

usflygirl55

In to see some good ideas.

anetap2000

Bump

Acg67

32 - 42 oz of steak, then can use the steak for sandwiches, tacos, salads or just as is.

Lasagna

JessieTangerine

You could half your recipes so they yield 2 servings instead of four. Or you could make two different meals on two consecutive days then for the remaining days alternate the leftovers. Usually not eating leftovers the day after I had them for dinner keeps me from getting bored.