Why Meal Prep Is the Secret to Cooking Healthy Meals For One — and Exactly How to Do It

By Hajar Larbah
POPSUGAR Photography | Hajar Larbah

Whether you live alone or you share a space (but not food) with roommates, it can be challenging to figure out how to cook for one person. The next thing you know, instead of creating a big mess for little payoff, you've ordered from Postmates . . . again. The secret to making healthy solo meals is as simple as shifting your strategy and mindset, though. Instead of cooking in small batches throughout the week, set aside time on Sunday to meal prep. Make recipes that could feed a family, then simply store individual portions so you can eat them for breakfast, lunch, and dinner for several days.

To get you started, I'm sharing a few of my go-to recipes: Italian egg muffins, a lighter caesar salad, and a delicious one-pan chicken dinner. You'll need just a few hours to knock 'em out!

Breakfast Prep: Italian Egg Muffins
POPSUGAR Photography | Hajar Larbah

Breakfast Prep: Italian Egg Muffins

If you've ever tried the sous vide egg bites from Starbucks and loved them, these egg muffins will blow your mind. They're packed with protein and healthy fats to keep you full. Plus, they're so convenient — just grab one from the fridge and reheat on busy mornings. You can always switch up the ingredients to keep things fresh.

Ingredients

  • 6 extralarge eggs
  • 3 egg whites
  • 1/2 cup chopped mushroom
  • 1/2 cup chopped spinach
  • 1/2 cup diced red bell pepper
  • 1/3 cup shredded mozzarella
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • Oil spray
How to Make These Italian Egg Muffins
POPSUGAR Photography | Hajar Larbah

How to Make These Italian Egg Muffins

Directions

  1. Preheat oven to 350°F.
  2. Spray muffin tin with oil.
  3. Crack the eggs into a large bowl.
  4. Add the egg whites, mushroom, spinach, red bell pepper, mozzarella, salt, black pepper, paprika, and garlic powder. Whisk to combine.
  5. Evenly divide the egg mix between the cups of the muffin tin, filling each one up about 3/4 of the way.
  6. Bake for about 25 minutes or just until the eggs are set.
  7. Store in the refrigerator to enjoy throughout the week.
Lunch Prep: Light Mediterranean Caesar Salad
POPSUGAR Photography | Hajar Larbah

Lunch Prep: Light Mediterranean Caesar Salad

Instead of a restaurant-style caesar salad, save money and calories with this homemade version that uses yogurt in the dressing. It's a lot lighter but has the same great taste. If you prefer a more substantial lunch, try adding some lean protein.

Dressing Ingredients

  • 1/2 cup plain whole milk yogurt
  • 1/2 cup mayo
  • 1 teaspoon tahini
  • 1 teaspoon Dijon mustard
  • 1 teaspoon worcestershire sauce
  • 1/2 teaspoon anchovy paste
  • 4 garlic cloves, minced
  • Juice of 1/2 large lemon
  • 2 tablespoons grated parmesan
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt

Salad Ingredients

  • Chopped romaine
  • Fried halloumi cheese
  • Pita chips, crushed
  • Diced cucumbers
How to Make This Light Mediterranean Caesar Salad
POPSUGAR Photography | Hajar Larbah

How to Make This Light Mediterranean Caesar Salad

Directions

  1. Whisk together all the dressing ingredients in a small bowl.
  2. Reserve a few tablespoons for your first salad and store leftovers in an air-tight sealed jar in the refrigerator for the rest of the week.
  3. Store greens and other ingredients using the directions found here to keep them fresh.
  4. At lunch, toss the salad with dressing and eat immediately.
Dinner Prep: Honey Ranch Chicken Sheet-Pan Meal
POPSUGAR Photography | Hajar Larbah

Dinner Prep: Honey Ranch Chicken Sheet-Pan Meal

Sheet-pan dinners are so simple, so try to keep one in your weekly rotation. This one combines chicken, potatoes, and asparagus with a tasty glaze, but you could try any protein with lots of veggies, like broccoli, brussels sprouts, or sweet potatoes.

For the Potatoes and Chicken

  • 1 pound fingerling potatoes
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 3 chicken breasts
  • 1/3 cup ranch
  • 1/4 cup honey
  • Salt and pepper to taste

For the Asparagus and Glaze

  • 2 tablespoons ranch
  • 2 tablespoons honey
  • 8 ounces asparagus
  • 1/2 tablespoon olive oil
  • Sprinkle of salt
  • 1/4 cup shaved parmesan
How to Make This Honey Ranch Chicken Sheet-Pan Meal
POPSUGAR Photography | Hajar Larbah

How to Make This Honey Ranch Chicken Sheet-Pan Meal

Directions

  1. Preheat oven to 400°F.
  2. In a bowl, toss the potatoes in olive oil, salt, garlic, and paprika. Place them on a baking tray.
  3. In the same bowl, add the ranch and honey and whisk together.
  4. Score the chicken breasts on both sides. Sprinkle with salt and pepper to taste.
  5. Add the chicken to the bowl with the honey–ranch marinade. Make sure it's fully coated.
  6. Transfer the chicken onto the baking tray with the potatoes.
  7. Pop it into the oven and bake for 20 minutes.
  8. While the chicken and potatoes bake, mix together 2 tablespoons each of ranch and honey in a small bowl. This will serve as a thicker glaze.
  9. In another bowl, toss the asparagus with olive oil and a sprinkle of salt.
  10. When the 20 minutes are up, take the tray out of the oven and glaze the chicken using a brush on both sides.
  11. Add the asparagus to the tray and sprinkle parmesan over the ingredients.
  12. Turn up the oven to 450°F and roast for 8 to 10 minutes.