If you live alone, eating healthy can be especially challenging!  After a busy day, it can be very tempting to just grab a bowl of cereal instead of preparing something more nourishing.  Many of my clients complain that it just isn’t worth the effort to cook just for one!

So, what are you to do if you struggle in this way, but really want to eat well?  Here are some tips that can make the difference:

Plan ahead.  If you wait until you are tired and hungry to decide what to eat, you are likely to make the easiest choice, not necessarily the most satisfying.  Before getting groceries, review your calendar and determine how many lunches/dinners you will eat at home (or pack) in the coming week.  Create a tentative plan and purchase only that which you will need.

Purchase only what you want to eat.  Want to eat more vegetables?  Make sure you buy them at the store.  You may even want to wash them and chop them to make quick cooking and eating easier.  And if you are trying to cut down on processed foods, skip those aisles at the store this week.

Check out cookbooks from your local library.  There are many cookbooks that are specifically tailored for healthy cooking for just one or two people.  Check out a couple and try a new recipe this week.

Use your freezer.  Often those cooking for one hesitate to purchase things in the store because they end up throwing it out before they can use it all.  Don’t forget that many items freeze well - including breads, meats, fruits, vegetables, nuts and seeds.  When you get home from the store, just throw ½ of the loaf of bread in the freezer.  Or wash and chop some vegetables and put them in the freezer right away.  You can use them at a later date and you’re not compromising nutritional value by freezing.

Cook in batches.  When making a big batch of casserole or soup, freeze the left-over’s in individual-size servings.  If you are like me, you will be tempted to skip the label (“of course I’ll remember what this is!”), but don’t!  With a piece of masking tape, add the contents and date to minimize surprises later on.  If you find you just don’t eat left-over’s, consider sharing them with an elderly relative or neighbor.  Your generosity is sure to be appreciated.

Boost your snack power.  Instead of thinking of a meal, consider what would be a healthy snack.  You can often combine one or two healthy snack ideas and come up with a satisfying meal.  One of my favorites is to microwave a sweet potato, top with some black beans (and any left-over veggies), and cheese or sour cream.  I can add a piece of toast or some fruit, and I am good to go!

I hope this serves as a bit of inspiration to help you break out of your dinner-rut.  Below is one of my favorite quick and easy solo meals:

Uno Quesadilla
2 tortillas
1 can refried black beans
cheese (dairy or vegan)
chopped veggies (spinach, peppers, onions or whatever you have in the house)
cilantro

- Warm a small frying pan on medium.  Add a small amount of oil (olive, coconut, or vegetable).
- Spread the refried beans on the tortillas and add veggies and cheese.
- Carefully, put the quesadilla in the pan.  Cook for a minute or two and then flip it when the cheese has started to melt and the tortilla is brown.
- Cook on the second side for another couple of minutes.  When it is done, the tortilla should be lightly browned and the cheese and veggies warm.
- Remove from the pan and top with salsa, sour cream or hot sauce.  Serve with a piece of fruit or a bowl of berries for a satisfying meal.

(Note:  You can use the microwave, but I prefer the crispiness of fried tortilla)

Enjoy!  I would love to hear about your favorite healthy meal ideas for one in the comment section below!

Sara Armstrong is the owner of Zoi Wellness Consulting. In addition to wellness coaching, Sara specializes in health education seminars, diabetes prevention and management, Health for EVERY Body, and worksite wellness design. You can email Sara for a free wellness consultation at sara@zoiconsulting.com.