Cooking for One: How to Eat Well Without Waste

Cooking for one comes with unique challenges: recipes designed for four, ingredients that spoil before you can use them, the temptation of takeaway.But single cooking can be a joy—here's how to make it work.

The Mindset Shift

You deserve proper meals even when eating alone. A well-made dinner for yourself is self-care, not indulgence. Invest the same care you would for guests.

Smart Shopping for One

Buy Small Quantities

• Visit the deli counter for exact amounts of cheese and meat
• Use the salad bar for pre-cut vegetables
• Choose small packaging even if the unit price is higher (waste is costlier)
• Shop more frequently for fresh items

Embrace Frozen

• Frozen vegetables are portioned for you
• Frozen fish comes in single portions
• Bread can be frozen and toasted slice by slice
• Frozen fruit for smoothies won't go off

Strategic Fresh Choices

• Cherry tomatoes over large ones (use a few at a time)
• Baby spinach over large bunches
• Single potatoes from loose bins
• Herbs in pots you can grow on the windowsill

Cooking Strategies

The Component Method

Prepare versatile components, not complete meals. Roasted vegetables, cooked grains, and a protein can combine into different meals all week.

Cook Once, Eat Twice

Make two portions intentionally. Tonight's roast chicken becomes tomorrow's chicken salad. One cooking session, two different meals.

Batch Cook for the Freezer

When you do cook a full recipe, freeze individual portions. You're essentially making your own ready meals—healthier and cheaper.

Master the Single Portion

These dishes scale down perfectly:

• Omelettes and frittatas
• Stir-fries
• Sheet pan dinners
• Grain bowls
• Pasta for one

Scaling Recipes Down

Most recipes divide easily, but watch out for:

• Eggs: Use one egg where recipe calls for two
• Yeast: Halving works; quartering can be tricky
• Spices: Don't reduce as much—you want flavour
• Cooking times: Smaller portions cook faster

Essential Equipment for Solo Cooking

• Small saucepan (1-litre)
• Small frying pan (20cm)
• Single-portion baking dishes
• Good food storage containers
• Quality freezer bags

Making Solo Meals Special

• Set the table properly
• Use nice plates, not just the pan
• Play music you enjoy
• No phone at the table—taste your food
• Light a candle—why not?

Quick Solo Dinners

1. Shakshuka (eggs in tomato sauce)
2. Salmon with vegetables on one sheet pan
3. Loaded baked potato
4. Vegetable stir-fry with tofu
5. French omelette with salad
6. Buddha bowl with whatever's in the fridge
7. Soup (freeze extras)

Cooking for one made easy. Fridgr suggests single-serving recipes based on your ingredients.