Healthy and Affordable One-Person Meals: Quick and Easy Solutions

Are you constantly looking for quick and cheap meals to cook for yourself? With the right ingredients and cooking techniques, you can have multiple healthy and delicious meals that cater to your needs. Whether you're in the mood for something savory or sweet, these options are perfect for a solo cook who wants to enjoy a balanced diet without breaking the bank.

Protein-Rich Options: Rice, Bacon, and Edamame

Here’s a simple yet nutritious meal that is both quick and filling. You can have rice with a bit of diced cooked bacon and some cooked edamame. Edamame is a soybean, and all soy and tofu products are considered complete proteins, making them an excellent substitute for meat. Lightly toss them with a bit of olive oil and freshly-ground black pepper, and top your meal with a sliced green onion. Alternatively, you can choose to saute or stir-fry 3 to 4 vegetables with about 3 ounces of sliced meat, tofu, or shrimp and serve them over cooked rice. Aim to fill half of your supper plate with vegetables and use the leftovers to make the rice, bacon, and edamame dish the next day. Ensure that the portion of meat fills the palm of your hand for the perfect serving size.

As you can see, the variety of foods you consume in one setting contributes to the broader range of nutrients you take in. However, Westerners often consume way more protein than our body needs. Therefore, it's crucial to balance your diet with a variety of vegetables and other protein sources.

Leftovers and Affordability

Leftovers can be a game-changer when it comes to meal planning. If you like leftovers, you can turn them into delicious homemade TV dinners. However, there are times when you might be too busy, ill, or simply not interested in cooking. In such cases, it's good to have some quick and healthy meals ready. Many of these meals can be prepared in under 5 minutes, making them perfect for those moments.

Healthy Options for Busy Days

Here are some easy and affordable one-person meal options:

Breakfast Options

A simple and quick breakfast can be as easy as soaking nuts in water, which can be delicious and satisfying.

Lunch

For a healthier lunch, try a raw vegetable salad with rajma (chickpeas). This dish is both healthy and refreshing, and you can prepare it quickly.

Snacks

Snacks are often the critical time when people reach for unhealthy options. However, you can keep your snacking healthy with options like dates, which are packed with nutrients, and fruits like oranges and guavas. Other affordable and healthy snack options include roasted chana (broad beans), green tea, and boiled sweet potatoes.

Dinner

For dinner, consider skipping the meal entirely if you're not hungry, or enjoy a light option like a chapati, vegetable juice, or sugar cane juice. This approach can help you maintain a balanced diet while saving time and expending less energy.

Choosing the right foods can make a significant difference in your health and wellbeing. By focusing on healthy and affordable one-person meals, you can ensure that you always have nutritious options, no matter how busy you are.