Easy Meal Ideas for One

Hungry for something quick and comforting, just for yourself? It’s easy to reach for pre-prepared meals. But many are high in sodium. This isn’t always ideal, especially if you’re managing high blood pressure.

Cooking for yourself can feel like a lot of effort at times. But having a few simple recipes on hand can make it easier to put together dinner without spending too long in the kitchen. These bulk meals work well when cooking for one, as they can be made once and enjoyed over a few days. This can take some of the pressure off, particularly during busy weeks or when you don’t feel like cooking.

If you have any specific dietary needs or health conditions, it’s always a good idea to check in with your GP or health professional before trying new meals.

Here are some easy meal ideas that are simple to prepare and can be adjusted to suit your needs.

Beef Stew

Stews are a comforting option, especially during cooler months. When cooking for one, they can be bulk-made in one pot and don’t require constant attention. They’re also easy to portion and store for later, which can make future meals simpler.

Makes Four Portions

Ingredients:

  • 500g diced beef (chuck steak works well)
  • 1 onion, finely diced
  • 2 garlic cloves, finely chopped
  • 2 carrots, finely chopped
  • 2 potatoes, quartered
  • 1 celery stalk, finely chopped
  • ¼ cup plain flour
  • 2 cups beef stock
  • 1/2 cup red wine
  • 2 tbsp tomato paste
  • 2 bay leaves
  • 2 tbsp Worcestershire sauce
  • Sprig of fresh thyme
  • Salt and pepper

Method:

  1. Heat a small amount of oil in a deep saucepan over high heat. Add the beef and cook until lightly browned, then remove and set aside.
  2. Reduce the heat to medium. Add the onion and garlic and cook until softened.
  3. Add the carrot and celery and stir through the flour so everything is lightly coated.
  4. Pour in the red wine and stir to lift any flavour from the base of the pan.
  5. Add the stock, Worcestershire sauce, and tomato paste, before returning the beef to the pot.
  6. Add the potatoes, bay leaves, and thyme.
  7. Reduce the heat to low, cover, and leave it to simmer for around 1½ hours.
  8. Remove the lid and continue cooking until the sauce thickens. Season with salt and pepper as needed, and it’s ready to serve!

Any leftovers can be portioned into containers and frozen for a simple meal later on.

Quick and Easy Frittata

If you’re looking for something quick without much prep, a frittata is an easy go-to. They’re also a good way to use ingredients you already have at home, which helps reduce waste and save time.

Ingredients:

  • 6 eggs, lightly beaten
  • ½ cup Greek yoghurt
  • ½ cup peas
  • ¼ cup finely chopped carrot
  • ¼ cup corn
  • ½ cup ricotta
  • 1 tbsp chopped chives
  • ½ cup grated parmesan
  • Salt and pepper

Method:

  1. Preheat the oven to 180 degrees, and grease a non-stick muffin pan.
  2. Take out a large bowl, and combine all the ingredients, then mix.
  3. Pour the mixture evenly into the muffin tray, and bake them in the oven for around 15 to 20 minutes until they are golden on top. Now take them out and they are ready to serve!

These can be enjoyed straight away or frozen for later, making them a helpful option for busy days, or if you don’t feel like cooking.

Thai Pumpkin Soup

When you’re cooking for one, soup is one of the easiest options to have on hand. It’s filling and easy to prepare, and it works well when made in larger batches so you can store portions for later. Thai Pumpkin soups with chilli and coconut milk are a nice twist on the standard pumpkin soup, and still don’t take long to make.

Makes Four Portions

Ingredients:

  • 2 tbsp vegetable oil
  • 2 garlic cloves, finely minced
  • 3 tbsp Thai red curry paste
  • One butternut pumpkin, peeled and chopped
  • 2½ cups vegetable or chicken stock
  • 250 ml coconut milk
  • 1 tbsp fish sauce

Method:

  1. First, heat the vegetable oil in a large pot over a medium to high heat. Add in the onion and garlic, and cook for two minutes until soft.
  2. Next, add in the curry paste and cook for two minutes, before combining the diced pumpkin into the mixture. Stir it to cover the ingredients in the sauce for another two minutes.
  3. Pour in the vegetable stock, coconut milk, and fish sauce, then bring the heat down to a medium to simmer for eight minutes, until the pumpkin is soft.
  4. Blitz the mixture using a stick blender or food processor until smooth, and serve!

Extra portions can be stored in the freezer, making this a convenient option for later.

One Pan Dumpling Bake

If you’re looking for something a little more filling, a dumpling bake is a simple meal when cooking for one. It requires minimal preparation and uses just one dish. Ideal for cooking once and enjoying over a few meals.

Makes Four Portions

Ingredients:

Red curry broth:

  • 400 ml coconut milk
  • 2 to 3 tbsp red curry paste
  • 2 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 1 tbsp honey or sugar
  • 1 tsp sesame oil
  • 1 garlic clove
  • Small piece of ginger

Dumpling bake:

  • 16 to 20 dumplings
  • 2 cups spinach
  • 1 zucchini or similar vegetable, sliced
  • Optional garnish: spring onions, sesame seeds, coriander

Method:

  1. First, pre-heat the oven to 200 °C fan-forced. Take out a large baking dish, and pour in the coconut milk, red curry paste, soy sauce, vinegar, honey, and sesame oil. Then, use a whisk to combine.
  2. Next, grate in the garlic and ginger and stir. Add the spinach and sliced zucchini or other preferred vegetables, and stir so the curry mixture covers all the vegetables.
  3. Add the dumplings in a single layer and press them into the broth so the tops are just showing. Once all the dumplings are covered in the mixture, cover the dish in foil.
  4. Place the covered dish in the oven for 20 minutes, remove the foil, and bake for another 10 minutes, or until the broth is bubbling and the dumplings are crispy on top.
  5. Take the dish out of the oven, and garnish it with the spring onions, sesame seeds, or your preferred garnish. Now it’s ready to be served with either jasmine rice or noodles.

The dumpling bake can be served on its own, or with rice if preferred.

A Little Extra Help at Home

Meal preparation can take time and energy, and it’s not always easy to keep on top of everything.

Simply Helping offers flexible home care, including assistance with meal preparation and grocery shopping. Our services, such as domestic assistance and personal care, can help make daily routines more manageable and free up your time for other parts of your day.

Click here to contact your local Simply Helping team and learn how we can support you in the comfort of your home.