Single Person Meals!

Get a muffin pan, make a mix of egg whites, cheese, diced tomatoes, spinach, and turkey bacon (or whatever else strikes your fancy,) and then fill the muffin spots up half way and bake, for mini quiches that are high in protein and low in calories!!!

I'm going to echo what other people have already suggested.

Cook generic/multi-use proteins on a Sunday to use for the rest of your week. Ground turkey/beef can serve as a platform for taco salad and extra protein in a pasta dish or spaghetti sauce. Chicken breast is as at home in a ton of ethnic applications as it is as a salad topper. Chicken thigh is equally diverse and a great choice for those of us that are thrifty. Pork chops can be separated into the appropriate serving size when you bring them home from the store. I live in Colorado, so all of my fish is frozen anyway, but the manufacturers now individually seal fish fillets.

Buy containers and use leftovers for lunches or freeze leftovers for another week. I know I don't always like having the same thing for lunch as I had for dinner and variety is the spice of life.

I've found using frozen vegetables from the store make great "single serving" lunches. Add some of said chicken breast to the veggies and you have a nutritious meal. I swear by Kroger's Asian stir-fry veggies with noodles for this application.

Good luck!

Get a wok and do stir fry, You can buy frozen shrimp, frozen boneless skinless chicken portions for your base protein. I also grill a whole tri tip beef roast rare about 5 minuets on each side. I use the end cuts for the first meal and refrigerate whats left. It is easier to slice when cold and then I slice of 3-4 oz portions wrap in plastic and freeze for future meals to rotate in with the frozen chicken and shrimp. Beef Broccoli and ****aki, Chicken with mango chunks keffir lime red bell pepper and onions, Shrimp with shallots and snow peas and carrot. Mung bean noodles, are gluten free, hydrate quickly and come dried in single serving portions. Start with store bought sauces like oyster, banana sauce, sweet chili, and then move on to make your own. Not into Asian style food? do tacos. I use the 4 inch street tacos corn tortillas. 3-4 tacos makes a meal, The tortillas last a long in the fridge.

Quinoa is also a bachelor chow staple. I make a batch and fill clean mason jars and fill it while hot and lid it and refrigerate. Canned Quinoa. Then I use the single portion of Quinoa as a base for pesto chicken, or a cold lunch of Quinoa de gallo. basically quinoa mixed with lime juice, diced tomato minced onion, chopped cilantro and sea salt. usually what is left of from taco night.

I also make and can soups. Chicken with wild rice and root veggies, Thai style green curry( soak the bean noodles and add after reheating). Albondigas i.e. Mexican meatball, and an Italian wedding soup. If canned properly these stay preserved in in the fridge for months. Its a go to meal when all you have the time or patience to reheat something.