How to Make a Meal Plan for One

Two Methods:Offline MethodOnline Method

Having dinner all by yourself night after night can become boring. To the point where you just give up on cooking and start living on take away meals, TV dinners or eat out all the time. But that's costly...
Not to mention the fact that you are never sure of what's exactly in your food. The answer to your problem is called: meal plan.

Method 1
Offline Method

  1. Image titled Writing pad and pen Step 1
    Take a writing pad and a pen.
  2. Image titled Schedule Step 2
    Think about your schedule:
    • What days of the week are you home late? Chances are you are too tired to even think about cooking, let alone shopping for food!
    • What days are you home a little earlier, or maybe working from home? Consider cooking extra on these days. For example: have a rice dish on Tuesday and a fried rice dish on Thursday, made with the leftover rice.
  3. Image titled Browse recipe books Step 3
    Browse your recipe books.
  4. Image titled Draft Step 4
    Make a draft like this:
    • Monday: salad.
    • Tuesday: chicken curry with rice.
    • Wednesday: mashed potatoes, peas and a pork chop.
    • Thursday: fried rice with vegetables and fish.
    • Friday: soup and a sandwich.
    • Saturday: dinner date (yes, you can still eat out if you want!)
    • Sunday: treat yourself to a three course meal.
  5. Image titled Refrigerate Step 5
    Put your meal plan on your fridge.

Method 2
Online Method

  1. Image titled Google meal plan Step 6
    Google meal plan. Then you have two options:
    • You may subscribe to a site where you can browse through online recipes, put together a menu, and create a shopping list.
    • Or if you can't find the time to sit down and put a menu together, you may use a ready made menu. These mostly come in the form of a newsletter, to which you must subscribe.
    • Examples of both can be found in Sources and Citations.
  2. Image titled Browse wikihow Step 7
    Browse wikiHow. There is a very extensive Recipes category. Who knows what you'll find there?


  • Evaluate subscription services to make sure they suit you. Does it use ingredients that you can easily get where you live and shop? Does it include provisions for dietary preferences and restrictions (vegetarian or diabetic options, for instance)? Does it use techniques that are within your grasp as a cook, or would you rather not flambe at home? Are the meals reasonably quick to prepare?
  • Meal plans may be seasonal, according to what vegetables are in season at certain times of year, and what the weather is like. You may prefer soups when it's cold and salads when it's warm, for instance. If you aren't sure when the seasons are for fruits and vegetables, look it up or ask whoever sells you your produce.
  • Consider family size cooking. Eat one portion right after preparation and store three in the freezer.
  • If you do have special preferences for recipes or subscriptions, try adding them to your search. Words like "vegetarian" or "quick" can help narrow it down.
  • Some meal planning subscriptions may cost money, but there are free ones. Otherwise, look around for alternatives.
  • You can reuse a meal plan. You don't have to eat this week's plan again next week. Instead, file it away for next month, or even about this time next year. By the same token, you can plan six weeks or even a year's worth of meals at once, and you can plan it as much in advance as you'd like.

Sources and Citations

Article Info

Categories: Meal Planning