Especially for One

 Sometimes my guys like to take a break from my rather strict way of eating. When that happens, I nod as they walk out the door to a local baseball game to get their favorite hotdogs, nachos and peanuts while I turn to a meal for one! These meals, of course, can be doubled, tripled, etc. But I like to keep the ingredients for one on hand for those times when I will eat alone.

Canned Salmon and Mashed Avocado for one person

  • 6 oz drained canned salmon, flaked
  •  1 ripe avocado 
  • 1/2 fresh lemon
  •  Pinch of sea salt and pepper

Spread on 2 slices of toast of your choice.

Beanie Bowl (measures per person)

  • 1/2 c canned black beans or chick peas, rinsed and warmed in the microwave for 30 seconds
  • 1/2 avocado, cubed
  • 1/2 cup cherry toms halved
  • 1 low-carb tortilla

Drizzle 1 tsp EVOO and squeeze lemon, Italian seasoning, cumin, smoked paprika, and mix with the beans

Lay the beans down first, followed by everything else, and mix well; serve with the low-carb tortilla

Herby Yogurt Bowl (measures per person)

  • 3/4 cup plain Greek yogurt
  • 1/2 cup cubed very small cukes
  • 2 tbsp canned chick peas
  • drizzle 1 tsp evoo
  • 1 tbsp fresh herbs, chopped or dried dill
  • salt and pepper

Stir to make into a dip bowl with whole grain crackers

Crispy Rice Bowl with Salmon (measures per person)

  • Long grain brown pre-cooked Jasmine rice*
  • 2 cans salmon (no skin; no bones) chunked
  • cubed avocado
  • shredded carrots and cucumber

Crisp up the rice in a little oil until crispy

Place in a bowl and top with the other ingredients

Drizzle Sesame seed oil over the top with a little soy sauce

Garnish with sesame seeds

* This would be the stuff in a pouch, you can serve three people on one pouch, and even add some wonton strips for more crunch if you like

Avocado Tuna Salad Bowl (measures per person)

  • 1–2 regular-sized cans tuna
  • 1 avocado
  • 1/4 Greek yogurt or mayo to taste (or mix)
  • Lemon juice
  • Celery and/or cucumber

Mix tuna, avocado, yogurt, lemon, and chopped veggies.

Serve in lettuce cups or eat straight from the bowl.

Cottage Cheese Power Bowl (measures per person)

  • 2 cups Cottage cheese
  • Hard-boiled eggs
  • Cherry tomatoes
  • Everything bagel seasoning

Add cottage cheese to a bowl.

Slice eggs and add toppings.

Sprinkle seasoning and olive oil.

Chicken & Avocado Power Bowl (measures per person)

  • 6 oz grilled chicken breast per person (18 oz)
  • 1 avocado
  • 1/2-1 lb Spinach or mixed greens
  • Olive oil + lemon juice
  • Feta cheese

You can use rotisserie breasts or even dark meat and white together, just make sure its cooked first!

Place the greens in the bowl and pour over the EVOO and lemon juice

Place the chicken, avocado, and feta on top and drizzle with more EVOO and sprinkle with Italian seasonings.

Tuna, White Bean, and Herb Salad Bowl

  • 1 5oz light tuna in water, drained
  • 1/2 can white cannellini beans, rinsed and drained
  • 1 tsp EVOO
  • juice of 1/2 lemon
  • Italian seasoning
  • salt and pepper
  • 1/2 tomato, diced
  • 1 tbs chopped fresh basil
  • thin slices of pickled red onion

Toss together the tuna, beans, evoo, lemon, and seasonings

Place the fresh basil, tomato and the onion on top and serve

Cottage Cheese Bowl (measures per person)

  • 3/4 c cottage cheese, drained before measuring
  • 1/2 avocado, cubed and tossed in Italian dressing
  • 1/2 cup cherry toms, halved and tossed in Italian dressing
  • 1 tbsp sunflower or pumpkin seeds sprinkled over top

Make sure to lay the avocado and tomato on top of the cottage cheese

Drizzle 1 tsp of EVOO over everything and finish with a pinch of salt

Serve with pita crackers on the side

Diabetic Safe Pudding with Protein

 The protein comes from chia seeds and almond milk or regular milk if you like (1% at least). Not everyone likes the texture of the gel-like chia seed. So I've made an adjustment for that, too!

This serves one person.

  • 1/4 cup chia seeds
  • 3 tbsp unsweetened cocoa powder
  • powdered sweetener alternative 
  • 1 1/2 cups unsweetened almond milk
  • 1 tsp vanilla extract

Mix together the cocoa powder, the sweetener, and the chia seeds and place in a high-powered blender.

Add in the milk and vanilla extract.

Pour the milk in with the dry and stir. 

Allow it to sit on the counter for 10 minutes before stirring again.

Pour into a container, cover, and place in the fridge overnight.

BUT IF YOU WANT IT SMOOTH- 

After the 10 minutes, place in a high-powered blender and blend on high until completely smooth.

Pour into a glass, cover, and chill overnight.

 Hamwich

This is for one person, so adjust as needed. If you're on a low-sodium diet, rinse the Canadian ham before using and dry it off.

  • 1 slice of ham (best to use Canadian)
  • 1 Sandwich thin, multigrain
  • 1 egg, fried egg (fried in evoo)
  • 1 slice provolone cheese or cheese of choice

You can opt to make a spread for this or, as I do, you can assemble the sandwich after cooking the egg and spray the outsides of the sandwich with EVOO and "toast" both sides to melt the cheese.

 Savory Breakfast Plate 

serves one person

  • 2 large eggs
  • 1 tbsp milk (optional, for fluffy eggs)
  • 1 tsp butter or olive oil
  • 1 cup mushrooms, sliced
  • 1 cup fresh spinach
  • ½ avocado, sliced
  • Salt & black pepper, to taste
  • 1 green onion, chopped (for garnish)

Heat a little olive oil in a pan.

Add mushrooms, season with salt and pepper, and sauté until golden brown.

In the same pan, quickly sauté spinach with a pinch of salt until just wilted. Remove and set aside.

Whisk eggs with milk, salt, and pepper.

Cook gently in butter/oil, stirring until soft and fluffy.

Place scrambled eggs, mushrooms, spinach, and avocado slices on a plate.

Sprinkle green onions and extra black pepper over the eggs

 Baked Apple Cinnamon Cottage Cheese Breakfast Bowl

  • 1 cup cottage cheese
  • 2 large eggs
  • ½ cup rolled oats (can sub with Almond flour)
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 2–3 tbsp honey or maple syrup (optional, for added sweetness)
  • ½ tsp baking powder
  • Pinch of salt
  • 1 medium apple, peeled and finely chopped

Mix everything together and bake 350 for 25-30 minutes. 

Cottage cheese and fruit power plate

  • 1 cup low-fat cottage cheese
  • 1 small banana, sliced
  • 1/4 cup thawed strawberries
  • 1 tbsp flaxseed
  • 1 tsp maple syrup

Stir together and chill before eating, can be layered if you prefer.

Greek Yogurt Protein Bowl with berries and nuts

  • 1 cup nonfat Greek yogurt
  • 1 tbsp natural almond butter
  • 1 tbsp chia seeds
  • 1 tbsp flax seeds
  • 1 oz chopped Walnuts
  • 1/2 cup blueberries

Mix everything together. If you like a little sweetness, a tsp of Maple Syrup or some Monk fruit.

Egg White Protein Scramble (all measures are per person)

  • 1 cup egg whites
  • 2 whole eggs
  • 3 oz turkey sausage
  • Spinach and shredded cheese

Cook everything together in one skillet.

Banana Peanut Butter Toast (measures per person)

  • 1 slice whole-grain toast
  • 2 tbsp peanut butter 
  • 1/2 medium banana in sliced rounds
  • 1 tsp chia seeds or flax
  • 1 tsp honey over the toast

Spread the peanut butter on the toast, place your banana rounds, sprinkle with the seeds and drizzle with honey or maple syrup.

High-protein breakfast quesadilla (measures per person)

  • 1 bacon strip
  • 2 large eggs 
  • 3 tbsp no salt added canned black beans, rinsed and drained
  • 1/2 jalapeno, seeds and stem discarded, thinly sliced (optional)
  • low-carb quesadilla
  • 3 tbsp reduced-fat grated cheddar cheese 
  • 1/4 cup baby arugula
  • Cumin, salt, and pepper to taste

Cook your bacon to desires crispness, towel-dry, and set aside

Scramble your eggs

Mix the eggs, crumbled bacon, beans, and cheese with the seasonings 

Put the arugula in the quesadilla, roll it up and enjoy

Sausage, spinach, and goat cheese omelet (measures per person)

  • 2 large eggs
  • 1 link chicken apple sausage
  • 1 oz goat cheese
  • 1/2 cup spinach

Break up and brown the sausage.

Whisk the eggs 

Chop the spinach and toss it in with the eggs, cooking them together

Add in the sausage and cheese, and toss together to warm

Protein pancakes

  • 1/2 cup rolled oats 
  • 1/4 cup vanilla whey protein powder 
  • 1/4 cup nonfat milk 
  • 1 large egg 
  • 1 tbsp coconut flour 
  • 1 tsp baking powder
  • 1/8 tsp salt
  • 1/2 banana

Mix all of the above, but don't overmix

Make dollar-sized pancakes.

 Avocado, salmon, and egg toast

  • 1 avocado (3g protein)
  • 2 oz smoked salmon (10g protein)
  • 2 large eggs (12g protein)
  • 2 slices whole grain bread (9g protein)
  • Sliced red onion

Scoop out and lightly mash the avocado

Spread on the bread

top with onion, salmon and eggs

Lentil and Egg Protein Skillet(for one person)

  • 3/4 cups cooked lentils
  • EVOO
  • chopped tomatoes
  • 1 egg

Cook the lentils in the oil with the tomato and any spices you like

Make a well in the middle and put an egg in the hole, covering with a lid until the yolk is cooked to your preference.

Lighter Egg Brunch (measures per person)

  • 2 large eggs plus whites of 2 eggs
  • 1 tsp olive oil
  • 1/2 cup small chopped broccoli
  • 1 shallot, finely chopped
  • 1/4 cup freshly grated Parmesan
  • 1 slice toast and 1/2 tbsp spread
  • 1 plum

Whisk the eggs well

In a non-stick pan, saute the broccoli and shallot until soft

Pour in the egg and let sit, covered, on medium until firm

Flip and sprinkle the parmesan in the middle before folding over.

Serve with toast a spread and a plum

Egg and Cottage Cheese veggie scramble (for one person)

  • EVOO
  • chopped veggies of choice
  • 2 eggs
  • 1/2 cup cottage cheese 
  • 1/2 tbsp butter or oil

Spray or melt butter in a non-stick pan

Whisk the eggs 

Sauté the veggies until tender, then add the eggs

When they're almost cooked but still wet, add the cottage cheese

Continue to gently stir until firm.

 Garlic Chicken and Spinach Skillet (for one person)

  • 4 oz chicken breast, bite-sized cubed
  • 1 tbsp EVOO 
  • Salt and pepper to taste
  • 2 cloves minced garlic
  • fresh spinach 

Put the EVOO in the skillet and heat on medium heat until the oil shimmers

Salt and pepper the chicken bits and put in the pan to cook- leave it still for 3-4 minutes to brown before flipping and doing the same.

Add in the garlic and spinach and saute lightly until the spinach just wilts

Serve immediately.

Serve with a lemon wedge 

Salmon and Zucchini(for one person)

  • salmon filet with skin
  • EVOO 
  • Zucchini, 1/2" thick moons

Heat the oil on medium heat until it shimmers

Pat the fish dry and place in the oil skin side down

Allow it to stay for 4-5 minutes before flipping 

Flip and leave for 1 minute before removing

Put in the zucchini and cook until just soft

Serve with the fish.

Turkey and Sweet potato hash(for one person)

  • Sweet potatoes cut into small cubes
  • EVOO
  • 1 lb ground lean turkey

Place the oil in the pan and heat until it glistens

Add in the potato and cook for 8-10 minutes, flipping halfway

Remove and brown the turkey

Add paprika, salt and pepper

Return the potato to the pan and toss to finish.

Japanese-inspired chicken and egg(for one person)

  • thinly sliced chicken breast
  • EVOO
  • thinly sliced onion
  • 1/2 tbsp soy sauce and 1/2 tbsp water
  • 1 egg 

Sauté the onion and chicken breast in the oil

Toss in the soy sauce and water and stir

Pour the egg mixture over the chicken and cover, lowering the heat to medium-low

Once set, toss to mix

Shrimp and garlic butter greens(for one person)

  • Shrimp, peeled, deveined, raw
  • butter
  • 2 cups greens 
  • 2 cloves minced garlic

Cook the Shrimps until light pink

Toss in the garlic and saute until fragrant

Add in the greens to wilt slightly

Toss to mix

Season to your liking.

Italian Chicken Tomato Skillet(for one person)

Chicken breast, bite-sized cubes

  • EVOO
  • 1 cup chopped fresh tomatoes (or canned)
  • Italian Seasoning, salt, pepper
  • minced garlic

Heat the EVOO until simmering

Brown the chicken breast cubes, browning

Add the garlic and stir until fragrant

Add in the tomatoes and seasonings and toss

Heat until the tomatoes almost break down.

Beef Mushroom Skillet(for one person)

  • lean beef in thin strips 
  • EVOO
  • sliced mushrooms
  • Seasoning of choice

return the beef to the pan

Splash of soy sauce

Heat the oil to shimmering

Toss the beef in seasonings

Put in the oil to cook, keeping the heat fairly high without smoking

Allow the meat to caramelize

Remove and add the mushrooms and cook until dry

Return the beef and add the soy sauce 

Toss and serve.

Garlic Butter Chicken & Broccoli (for one person)

  • 3 large boneless, skinless chicken thighs
  • 1 bag frozen Broccoli florets, defrosted
  • 1 tbsp Butter
  • 1 clove Garlic, chopped
  • Salt, pepper

Dice chicken and cook in a skillet with butter.

Add garlic and broccoli.

Cover and cook for 5–7 minutes, until the broccoli softens.

[Tip: Add parmesan for extra protein and flavor.]

Steak & Zucchini Skillet (for one person)

  • Thin sliced steak (1/2 lb per person, lean)
  • Zucchini (1 cup per person)
  • Olive oil

Using your favorite seasoning, slice your steak in thin strips and toss in the spices.

Place the olive oil in a pan on medium heat and cook the meat until caramelized.

Add in the zucchini slices and saute until just barely tender

Serve warm

Steak & Eggs Plate (for one person)

  • 6 oz sirloin steak
  • 1 egg 
  • 1/2 cup egg white
  • 6 oz sliced button mushrooms
  • 1/2 bag cleaned baby spinach

Cook the steak in a hot skillet to the desired doneness, cover to keep warm

Add in the vegetables to saute

Remove both from the skillet and wipe down the skillet, adding a little oil or butter

Scramble the eggs and whites, and cook in the pan

Serve together on the same plate

Salmon + Greek Yogurt Sauce (for one person)

  • 7 oz salmon per person (usually 1 filet)
  • ½ cup Greek yogurt (per person)
  • Garlic & lemon to taste
  • 1/2 lb Roasted asparagus per person

Mix the lemon, yogurt and garlic with a pinch of salt

Coat the vegetables and salmon with EVOO and cook in a low broiler until the asparagus is soft

Serve warm

Salmon with broccoli  (for one person)

  • 1 salmon filet, no skin
  • Broccoli florets
  • honey, garlic, and soy sauce mixed

Brush over salmon

Toss broccoli in EVOO

Cook at 400 for 15 minutes

Pasta Shrimp Dinner  (for one person)

  • 1/2 cup whole grain spaghetti, cooked
  • 1/2 tbsp EVOO
  • 1/3 tbsp garlic powder
  • 4 oz cooked shrimp
  • 1/2 zucchini, cubed
  • 1/2 cup chopped tomatoes

Sauté the zucchini until tender but not soft, and remove

Add in the garlic powder and tomatoes, and cook until the liquid is reduced and the tomatoes thicken some

Add the shrimp to the warm

Add the zucchini and toss it with the spaghetti. 

If you want to top it with some cheese, use the real thing- not canned parm!

High-Protein Breakfast Power Plate for 1

  •  2 scrambled eggs with red bell pepper
  • 1/4 cup cottage cheese, topped with chopped chives
  • 1 small sliced banana
  • 1 tbsp peanut butter (warmed)
  • 1/2 avocado, sliced
  • 1/4 cup cherry tomatoes, halved
  • 1/3 cup fresh raspberries
  • Salt & black pepper to taste

Cook eggs with diced red bell pepper for a protein-packed, flavor-filled breakfast that’s a clean-eating staple.

Spoon cottage cheese and top with chives. 

Add peanut butter over the banana

Layer in fresh avocado slices and cherry tomatoes with a dash of salt and pepper

Finish with a handful of raspberries 

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