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Posted on April 19, 2023April 20, 2023 by admin

Cheapest Meals for One

Cooking for one person can be affordable if you plan ahead and choose recipes that use simple and inexpensive ingredients. In addition, eating healthy does not have to be expensive. There are many affordable ingredients that are also healthy. Here are some affordable cooking options and ingredients that can make the cheapest meals for one person.

Canned and Frozen Foods

Canned and frozen foods are often less expensive than fresh produce and can be just as nutritious. You can use canned beans, frozen vegetables, and fruits to make quick and easy meals. They can be used in soups, stews, stir-fries, and casseroles.

pineapple bbq chicken — Pineapple Chicken and Cauliflower Rice

cilantro chicken — Pineapple Chicken and Cauliflower Rice

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Beans and Lentils

These are a great source of protein and high in fiber and can be used in soups, stews, salads, and dips. They are also inexpensive and can be bought canned or dried.

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Lentil Soft Tacos
Butternut and Black Bean Tacos

Oats

Oats are a healthy and affordable ingredient that can be used in many dishes, such as oatmeal, granola bars, and cookies. They are high in fiber and can help lower cholesterol.

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Baked Oats with Fruit
Cranberry Oatmeal Muffin

Potatoes

Potatoes, or sweet potatoes, are a filling and nutritious ingredient that are perfect for the cheapest meals for one. They can be used in many dishes, such as baked potatoes, mashed potatoes, and potato soup.

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Canned Salmon

Canned salmon is an affordable and healthy source of protein that can be used in salads, sandwiches, and pasta dishes. It is also high in omega-3 fatty acids, which can help lower the risk of heart disease.

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By using these affordable and healthy ingredients, you can cook delicious and nutritious meals without breaking the bank.

Posted on April 19, 2023April 20, 2023 by admin

Best Meals for One

Cooking for one can be a rewarding and enjoyable experience with a little bit of planning and preparation. Here are some tips and recipe ideas that we’ve put together for the best “meals for one”. By following these tips, you can get started with cooking for one and create delicious and healthy meals for yourself.

Soups

Soup is a great food option for one as it is nutritious, versatile, easy to make, budget-friendly, convenient, and filling.

Soup is a great way to pack in a lot of nutrients in one meal. You can add a variety of vegetables, protein, and whole grains to make a hearty and nutritious soup.
Customize your soup to fit any flavor preference. You can make broth-based soup, creamy soup, or chunky soup, and add your choice of ingredients.
Prep soup in large batches and store them in the fridge or freezer for future meals. It can be made on the stove or in a slow cooker, making it an ideal meal prep option for busy people.
Soup is convenient and can be packed in a container or jar and taken to work or school for a quick and easy meal.

Mexican Chicken Soup — One Pot Mexican Soup

Round bowl with beef soup and udon noodles. — One Pot Mexican Soup

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Meal Prep Wraps

Wraps are a great food option for meal prep when cooking for one:

Wraps are a portable meal option that can be packed in a lunchbox or taken on the go for busy days.
Wraps can be customized to fit any flavor preference. You can use different types of wraps, such as flour, corn, or lettuce, and add a variety of ingredients such as vegetables, protein, cheese, and sauces to create a unique and tasty wrap.
Wraps are incredibly easy to make and require minimal cooking skills. You can chop up ingredients and assemble the wraps in advance, making it a quick and easy meal prep option.

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Air Fryer Meals

Air fryer recipes are an excellent option for cooking for one for several reasons:

Air fryers allow you to cook a single serving size of food, which is ideal for cooking for one. This means you can control your portions and avoid overeating.
Air fryer meals cook food quickly, which is perfect for those who are short on time. You can cook a meal in a matter of minutes, making it an ideal option for busy people.
They are energy-efficient and use less energy than conventional ovens, making them a more environmentally-friendly option. They are also easy to clean and require a quick wipe-down with a damp cloth.

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Stir Fry

There are several reasons why stir-fry can be great when cooking for one:

Stir-frying is a fast and straightforward cooking method that doesn’t require a lot of preparation or cooking time. It is perfect for those who want to cook a quick meal for themselves without spending a lot of time in the kitchen.
Versatile: Stir-frying is a versatile cooking method that can be used with a variety of ingredients, including vegetables, meats, and grains. This means you can mix and match ingredients to create different flavor profiles and textures.
One-pot meal: Stir-fry can be a complete one-pot meal with vegetables, protein, and carbs in one dish. This makes it a convenient option for those who want to cook a complete meal without dirtying too many dishes.

tofu stir fry — Tofu and Veggie Stir Fry

beef and chinese broccoli — Tofu and Veggie Stir Fry

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Indoor Grilled Meals

An indoor grill can be a great option for cooking for one for several reasons:

Indoor grills are easy to use and require minimal setup. They are typically small and compact, which makes them easy to store and clean.
Portion control: Cooking for one can often lead to overeating or wasting food. Indoor grills are typically designed to cook smaller portions, which can help you to avoid both of these issues.
Time-saving: Indoor grills often cook food faster than traditional cooking methods, which can be beneficial for those who don’t have a lot of time to spend in the kitchen.

eggplant marinara — Grilled Balsamic Steak

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Overall, these meals and cooking methods are perfect for cooking for one as they are practical, efficient, and require minimal cleanup. They also allow you to prepare healthy and delicious meals without the need for excess ingredients.

Free Weekly Meal Plans

Try out our weekly meal plans with tasty recipes. We make your shopping list and show you how to prep your meals.

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Posted on April 19, 2023April 19, 2023 by admin — Leave a comment

Shrimp Salad with Peanut Dressing

round plate with salad, shrimp, and cucumbers, and carrots, and purple cabbage

This simple shrimp salad is made with a delicious homemade peanut dressing. It is a quick, light, and healthy lunch option that can be ready in less than 15 minutes.

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round plate with shrimp salad, and cucumbers, and carrots, and purple cabbage

Why you’ll love this Shrimp Salad

Cooking shrimp can be a healthy option for meal prep due to its low-calorie, high-protein, low-fat content, and easy preparation.

Shrimp is low in calories, with approximately 60-70 calories per 3 oz serving making it an ideal protein source for individuals looking to manage their caloric intake.
Shrimp is high in protein, with approximately 18 grams of protein per 3 oz serving and it helps keep you full for longer periods which can help reduce overall calorie intake.
Shrimp is low in fat, with less than 1 gram of fat per 3 oz serving. This makes it an ideal protein source for individuals looking to manage their fat intake.
Shrimp is rich in several nutrients, including selenium, vitamin B12, and iron.
Boiled shrimp is easy to prepare and can be cooked in large batches, making it a convenient option for meal prep, and can be stored in the refrigerator for a few days.

Homemade Peanut Dressing

The star of this recipe is the homemade peanut dressing that is quick to make and uses pantry-friendly items.

Making your own peanut butter dressing requires simple ingredients such as peanut butter, soy sauce, rice vinegar, honey, garlic, and ginger. These ingredients are easy to find in any grocery store, and you may already have them in your pantry.
All you need to do is whisk the ingredients together in a bowl, and your dressing is ready. It takes only a few minutes to prepare, which makes it perfect for meal prep. You can also use an immersion blender or a small food processor to mix it all together.
You can also use this dressing in a variety of dishes, including salads, sandwiches, and stir-fries.
Making peanut butter dressing on your own can help you control the amount of salt, sugar, and other additives that you might find in pre-made dressings. It is also cost-effective as it is much cheaper than buying pre-made dressings. Make a large batch of dressing and store it in the refrigerator for up to a week, which saves you time and money in the long run.

Easy Recipe Steps for Shrimp Salad with Peanut Dressing

In a bowl, combine the ingredients for the peanut dressing. Blend it all together until the sauce is smooth. You can use a fork or place it in small blender
Next, either saute the shrimp in a wok on medium-heat for a minute. Or you can boil the shrimp for about 2 minutes. Be sure to let the shrimp cool.
Layer your salad with your choice of veggies and shrimp. Drizzle the peanut dressing on top.

Reference the recipe card below for detailed instructions.

glass meal prep containers with different food items

Shrimp Salad Meal Prep Tips

Making homemade peanut butter dressing is a great way to add some flavor and nutrition to your meals. Here are some meal prep tips to make the process easier:

Try to use high-quality ingredients such as natural peanut butter, fresh garlic, ginger, soy sauce, rice vinegar, and honey or maple syrup.
Use a container with a tight-fitting lid, like a mason jar, to store your dressing.
Use a food processor or immersion blender to whisk it all together.
Give the dressing a taste and adjust the seasoning as necessary. Add more soy sauce if it needs more salt, honey, if it needs more sweetness, or vinegar if it needs more tang. If the consistency is too thick, you can also add a little bit of water.
Store it in the refrigerator for up to a week. When you are ready to use it, give it a good shake.

glass meal prep containers with salad, shrimp, and cucumbers, and carrots, and purple cabbage

Shrimp Salad with Peanut Dressing

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Prep Time 5

Cook Time 15

Course lunch, Main Course

Cuisine Asian

Servings

Equipment

knife
cutting board
mixing bowl
spatula
wok

Ingredients

12 oz shrimp (peeled and deveined)
4 cups spring mix
1/4 cup shredded red cabbage
1/4 cup shredded carrots
1/2 cup cucumbers (sliced)
1 tbsp olive oil

Peanut Dressing

2 tablespoons peanut butter
2 tablespoons soy sauce
2 tablespoons lime juice
2 tablespoons rice vinegar
1 teaspoon honey
1 teaspoon sesame oil
1/4 teaspoon garlic powder
1/4 teaspoon ground ginger
1 teaspoon sriracha

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Instructions

In a bowl, mix together the ingredients of the peanut sauce and mix until it is well blended
Add oil to a wok on medium high heat and saute the shrimp for about a minute. (Note: Instead of sauteing the shrimp, you can also boil the shrimp for about 2 minutes until they are pink and turn opaque). Afterwards, let the shrimp cool.
Assemble the salad by layering the spring mix on the bottom of the bowl. Top it off with the shredded cabbage, carrots, and cucumber slices
Add the shrimp and drizzle the peanut sauce on top

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Air Fryer Shrimp and Pineapple Kebabs

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Frequently Asked Questions

How do I know if the shrimp are fresh?

Fresh shrimp should have a firm texture and a mild odor. If they have a strong fishy smell, or if they feel slimy or mushy, they may not be fresh.

Can I eat the shrimp tail?

Yes, the shrimp tail is edible, but it is often removed before cooking or serving for convenience.

Can I use other nut butter instead of peanut butter?

Yes, other nut butter such as almond or cashew butter can be used to make salad dressing as well.

Posted on April 14, 2023April 14, 2023 by admin

April 17 Weekly Meal Plan

round plate with hoisin pork stir fry with rice, cucumbers and cherry tomatoes

Make sure to go to How this page works first if you haven’t yet.

Set Your Pace

If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

First, prepare the items that require the oven such as the fajita chicken, lemon ricotta bar, and roasted cauliflower.

Next, cook the Indian Butter Chicken in the Instant Pot. Start preparing the Hoisin Pork Stir Fry on the stovetop.

Afterward, prepare the chicken meatballs in the Air Fryer.

Meanwhile, assemble the smoked salmon English muffin.

When everything is finished cooking, plate everything up in containers, and let them cool before refrigerating.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

Evenly divide meals according to the serving size

Let all items cool before placing them in the refrigerator

Keep all items refrigerated under 40F until ready to eat or reheat

Breakfast: Serve the salmon English muffin chilled, while the lemon bar can be reheated in the microwave

Lunch: The chicken meatballs and fajita meat and vegetables can be reheated in the microwave, while the lettuce wraps and fruit can be served, chilled

Dinner: Both meals can be reheated in the microwave, serve the cucumber and tomatoes chilled

Extra Flavors and Substitutions

English Muffin: Feel free to serve with cream cheese instead of avocado.

Lemon Ricotta Bar: Feel free to serve with a side of fruit

Lettuce Wraps: Instead of lettuce wraps, you can also enjoy the protein with salad mix

Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

Protein: Freeze any uncooked meats and save them for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save it for later use.

Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

What Else

How This Page Works

Meal Prep 101

Weekly Meal Plans

Specialty Diets

Recipe Inspirations

Helpful Resources

Posted on April 13, 2023April 13, 2023 by admin — Leave a comment

Sheet Pan Chicken Fajita Lettuce Wraps

round plate with chicken fajita lettuce wrap and sliced mango

This post may contain affiliate links. Please see our privacy policy for details.

If you’re looking for a healthy lunch idea that also provides low cost meals, try these sheet pan chicken fajita lettuce wraps. They are easy to make and can be prepared quickly with just a few ingredients.

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Why This Recipe Makes Low Cost Meals

Sheet pan chicken fajitas can be a low-cost meal that is great for meal prep for a few reasons:

Simple budget-friendly ingredients: The ingredients needed for sheet pan chicken fajitas are generally affordable and easy to find. Chicken, bell peppers, onions, and basic spices are all relatively affordable, especially if purchased in bulk or on sale.

Versatility: Sheet pan chicken fajitas can be customized to fit your budget and taste preferences. You can adjust the amount of chicken and vegetables you use, as well as the types of spices and herbs you like, depending on what you have on hand or what’s on sale at the grocery store.

Simple cooking equipment: This recipe requires only a sheet pan and an oven, which are common kitchen items that most people already have. There is no need for any special equipment or appliances, which can help keep costs down.

Leftovers: Sheet pan chicken fajitas also make great leftovers that can be repurposed into other meals such as salads, wraps, rice bowls, or quesadillas, which can help stretch your food budget even further.

Ingredients for You’ll Need

Chicken fajita lettuce wraps can be a healthy lunch idea that provides a balanced mix of protein, fiber, vitamins and minerals, and healthy fats. By using fresh, whole ingredients and controlling the amount of added salt and fat, you can enjoy delicious and nutritious, low cost meals that supports overall health and well-being. Here are some ingredients that you’ll need to build this meal:

Protein: Chicken is a great source of protein, which is important for building and repairing muscles, as well as for overall health.

Vegetables: Chicken lettuce wraps typically include a variety of vegetables like bell peppers and red onions, which can provide fiber, vitamins, and minerals. Eating a variety of colorful vegetables can help support a healthy immune system, promote healthy digestion, and reduce the risk of chronic diseases.

Low in carbohydrates: By using lettuce wraps, it can help lower carbohydrates. This can be beneficial for individuals who need to watch their carbohydrate intake due to health concerns like diabetes or insulin resistance.

Low in saturated fat: By using minimal oil and healthy fats such as olive oil, in the cooking process, chicken fajita lettuce wraps can be low in saturated fat, which is important for heart health.

Customizable: These lettuce wraps can be easily customized to fit your dietary needs and preferences. You can add or subtract ingredients based on your nutritional goals, and adjust the portion sizes to control calories.

chicken fajita wrap ingredients - low cost meals

How to Cook Sheet Pan Chicken Fajitas

Preheat the oven to 400°F.

In a large mixing bowl, combine the chicken, seasonings, and olive oil. Toss until everything is well coated.

Spread the chicken, bell peppers, and red onions, evenly on a large sheet pan and bake for 20-25 minutes, or until the chicken is fully cooked and the vegetables are tender.

Remove the sheet pan from the oven and let it cool for a few minutes. Dice, the chicken into small bite-size pieces.

To assemble the lettuce wraps, spoon the chicken fajita mixture on to of the lettuce wraps

Top each wrap with the fajita veggies. Feel free to serve these with additional toppings such as avocado, salsa, shredded cheese, or sour cream.

Reference the recipe card below for detailed instructions.

Prep Tips – Low Cost Meals

Following these meal prep tips, you can save time and have a nutritious and delicious meal ready to go throughout the week.

Prep the vegetables ahead of time: To save time, you can cut the bell peppers and onions ahead of time and store them in an airtight container in the refrigerator. This will make it easier to assemble the sheet pan when you’re ready to cook.

Make the fajita seasoning in advance: You can make the fajita seasoning in advance or you can purchase a pre-made seasoning mix. This will save time when it comes to assembling the recipe, as you can simply sprinkle the seasoning over the chicken and vegetables and mix them together.

Use portion control containers: Consider using portion control containers to measure out the chicken and vegetable portions. This will ensure that you have a balanced meal and prevent overeating.

Add toppings later: If you plan to eat the sheet pan chicken fajitas later during the week, separate the toppings, such as the avocado or salsa, to prevent them from getting soggy.

chicken fajita wraps meal prepped in containers for low cost meals

Sheet Pan Chicken Fajita Lettuce Wraps

Sheet pan chicken fajitas are a delicious and easy-to-make meal that can be prepared quickly with just a few ingredients.

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Prep Time 5

Cook Time 20

Course lunch, Main Course

Cuisine Mexican

Servings