10+ Healthy Recipes for One: Delicious Meals Just for You

Eating healthy can be a challenge, especially when you’re cooking just for yourself. Finding easy and delicious recipes designed for one person can make healthy eating enjoyable and convenient.

Whether you want a quick meal after a long day or a nutritious dish to delight your taste buds, there are plenty of options out there.

Cooking for one doesn’t mean you have to sacrifice flavor or variety. With a little creativity, you can make vibrant meals that satisfy your cravings without overwhelming your kitchen.

Embrace the opportunity to explore healthy recipes that fit your lifestyle and keep you energized throughout your day.

1) Raspberry-Peach-Mango Smoothie Bowl

This Raspberry-Peach-Mango Smoothie Bowl is a tasty and healthy treat. It’s perfect for a quick breakfast or a light snack. The mix of fruits and yogurt makes it both refreshing and satisfying.

You will need frozen mango chunks, Greek yogurt, reduced-fat milk, and vanilla extract. Topping it with fresh peaches and raspberries adds color and flavor.

To make it, blend the mango, yogurt, milk, and vanilla until smooth. Pour the mixture into a bowl and decorate with sliced peaches and raspberries. You can also add some nuts for an extra crunch.

Ingredients

• 1 cup frozen mango chunks
• ¾ cup nonfat plain Greek yogurt
• ¼ cup reduced-fat milk
• 1 teaspoon vanilla extract
• ¼ ripe peach, sliced
• ⅓ cup

2) Ricotta & Yogurt Parfait

A Ricotta & Yogurt Parfait is a delicious and healthy choice for breakfast or a snack. It combines creamy ricotta cheese with tangy yogurt and fresh fruit. This parfait is quick to make and packed with nutrients.

To prepare, simply layer yogurt and ricotta in a bowl. Add your favorite berries, like raspberries or strawberries. You can also sprinkle some nuts for added crunch.

This parfait is easy to customize. You can adjust the flavors with honey or lemon zest. Enjoy this satisfying dish that is perfect for one!

Ingredients

• ¾ cup nonfat vanilla Greek yogurt
• ¼ cup part-skim ricotta
• ½ teaspoon lemon zest
• ¼ cup raspberries
• 1 tablespoon slivered almonds

Cooking Instructions

1. In a bowl, combine the yogurt and ricotta.
2. Add the lemon zest and mix well.
3. Layer the mixture with raspberries in a serving bowl.
4. Top with slivered almonds.
5. Enjoy your tasty parfait!

3) Salmon Sushi Grain Bowl

The Salmon Sushi Grain Bowl is a tasty and healthy option that’s easy to prepare. It combines the flavors of sushi in a simple bowl format. You can enjoy it for lunch or dinner.

Start by cooking your favorite grain, like short-grain brown rice or quinoa. Feel free to add sliced smoked salmon, avocado, and cucumber for freshness. A drizzle of rice vinegar and a touch of honey enhance the flavors.

This meal is not only delicious but also packed with nutrients. You can customize it with your favorite toppings, like edamame or sesame seeds.

Ingredients

• ½ cup cooked short-grain brown rice
• 3 ounces sliced smoked salmon
• ½ avocado, sliced
• ½ cup sliced cucumber
• ½ teaspoon rice vinegar
• ½ teaspoon honey

Cooking Instructions

1. Cook the rice according to package instructions.
2. Slice the avocado and cucumber.
3. In a bowl, mix the rice with rice vinegar and honey.
4. Top the rice with smoked salmon, avocado, and cucumber.
5. Enjoy your bowl!

4) Miso Mushroom & Tofu Noodle Soup

Miso mushroom and tofu noodle soup is a warm and comforting meal that is easy to make. You can have it ready in just 30 minutes.

This soup is not only tasty but also healthy and filling. The blend of miso, mushrooms, and tofu creates a rich flavor that you will enjoy.

You will need simple ingredients that are packed with nutrients. It’s a great option for a quick lunch or dinner.

Ingredients

• 4 cups vegetable broth
• 2 tablespoons miso paste
• 1 cup mushrooms, sliced
• 1 cup firm tofu, cubed
• 2 green onions, chopped
• 4 oz soba noodles
• 1 tablespoon soy sauce
• Optional: spinach or other greens

Cooking Instructions

1. In a large pot, bring the vegetable broth to a boil.
2. Stir in the miso paste until dissolved.
3. Add the mushrooms and cubed tofu. Cook for about 5 minutes.
4. Add the soba noodles and soy sauce, cooking until the noodles are tender.
5. Stir in the green onions and any additional greens. Serve warm.

5) Sweet & Sour Tofu

Sweet and sour tofu is a delicious and healthy option for a quick meal. This dish is not only vegan but also packed with flavor. It combines crispy tofu with a tangy sauce that you can whip up in no time.

Start by cooking your tofu until it’s golden brown and crispy. This gives it a nice texture. Then, prepare your sweet and sour sauce using simple ingredients.

Add fresh vegetables like bell peppers and pineapple for extra color and nutrition. You can serve this dish over rice or enjoy it on its own.

Ingredients

• 1 block firm tofu
• 1/2 cup pineapple chunks
• 1 bell pepper, chopped
• 1 onion, sliced
• 1/4 cup sweet and sour sauce

Cooking Instructions

1. Press and cube the tofu.
2. Heat oil in a pan and fry the tofu until golden.
3. Add vegetables and pineapple.
4. Pour in the sweet and sour sauce.
5. Cook until heated through, about 5 minutes.

6) Avocado Toast with Tomato and Basil

Avocado toast with tomato and basil is a fresh and tasty meal perfect for any time of day. You’ll enjoy the creamy avocado paired with juicy tomatoes and fragrant basil.

To make this dish, start with a slice of your favorite bread, toasted to your liking. The crunchy texture balances well with the creamy avocado.

Spread mashed avocado on the toast and top it with fresh tomato slices. Add chopped basil for a burst of flavor. A drizzle of olive oil and a squeeze of lemon juice elevate this dish even more.

Ingredients

• 1 slice of bread (whole grain or your choice)
• 1 ripe avocado
• 1 large tomato, sliced
• Fresh basil leaves, chopped
• Olive oil
• Juice of 1/2 lemon
• Salt to taste

Cooking Instructions

1. Toast the bread until golden brown.
2. Mash the avocado in a bowl.
3. Spread the mashed avocado on the toast.
4. Layer the tomato slices on top.
5. Sprinkle with chopped basil.
6. Drizzle with olive oil and lemon juice.
7. Season with salt to taste. Enjoy!

7) Baked Salmon with Steamed Vegetables

Baked salmon is a tasty and easy dish that you can make at home. It pairs well with steamed vegetables for a balanced meal.

To start, preheat your oven to 375°F (190°C). Line a baking tray with parchment paper for easy cleanup. Season the salmon with salt, pepper, and a splash of lemon juice.

For the vegetables, you can use broccoli, carrots, or green beans. Place them in a steamer basket over boiling water. Steam until they’re tender, about 5-7 minutes.

Place the seasoned salmon on the baking tray. Bake it in the oven for about 15-20 minutes until the fish flakes easily with a fork.

Ingredients

• 1 salmon fillet
• Salt and pepper
• Lemon juice
• 1 cup of mixed vegetables (broccoli, carrots, green beans)

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Line a baking tray with parchment paper.
3. Season the salmon with salt, pepper, and lemon juice.
4. Steam vegetables until tender (5-7 minutes).
5. Bake the salmon for 15-20 minutes.

8) Vegetarian Ramen

Vegetarian ramen is a delicious and comforting dish that you can easily make for one. It’s packed with fresh vegetables and flavorful broth. You can customize it to your taste by adding your favorite ingredients.

To start, you can use a simple vegetable broth as the base. Add in ramen noodles, which cook quickly and soak up all the great flavors. Include colorful veggies like carrots, spinach, and mushrooms for added nutrition.

Top your bowl with a sprinkle of green onions and a dash of soy sauce. For a creamy twist, try adding a bit of miso or soy milk.

Ingredients

• 2 cups vegetable broth
• 1 serving ramen noodles
• 1/4 cup sliced carrots
• 1/4 cup sliced mushrooms
• 1 cup fresh spinach
• 1 green onion, chopped
• 1 tablespoon soy sauce
• Optional: miso or soy milk

Cooking Instructions

1. In a pot, bring vegetable broth to a boil.
2. Add ramen noodles and cook for 3-4 minutes.
3. Stir in carrots and mushrooms; cook for another 2 minutes.
4. Add spinach and soy sauce; mix well.
5. Serve hot and garnish with green onions.

9) Warm Baked Feta and Squash Salad

This warm baked feta and squash salad is a delightful meal for one. It combines the creamy texture of feta cheese with the sweetness of roasted squash. You’ll enjoy this dish any time of the year.

To make it, start with a butternut squash, cutting it into cubes. Roast it in the oven at 400°F (200°C) until it’s tender and golden.

Place the roasted squash on a bed of fresh greens. Crumble or slice warm feta over the top, adding a burst of flavor. Drizzle with a light vinaigrette for extra taste.

This salad is not only nutritious but also easy to prepare.

Ingredients

• 1 small butternut squash
• 4 oz (113 g) feta cheese
• 2 cups mixed salad greens
• Olive oil
• Salt and pepper
• A splash of balsamic vinegar

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Peel and cube the butternut squash.
3. Toss the squash with olive oil, salt, and pepper.
4. Roast the squash for 25-30 minutes.
5. Arrange mixed greens on a plate.
6. Top with warm squash and crumbled feta.
7. Drizzle with balsamic vinegar before serving.

10) Lemon-Herb Roasted Salmon with Asparagus

Lemon-Herb Roasted Salmon with Asparagus is a tasty and healthy meal perfect for one. The combination of salmon, asparagus, and fresh herbs creates a delightful dish that is easy to prepare.

Start by preheating your oven to 400°F (200°C). Then, place your salmon fillet and asparagus on a baking sheet. Drizzle some olive oil and squeeze fresh lemon juice over the top. Finally, sprinkle with your favorite herbs like dill or parsley.

Roast everything in the oven for about 15-20 minutes. The salmon will turn flaky, and the asparagus will be tender. It’s a nutritious meal that looks as good as it tastes.

Ingredients

• 1 salmon fillet
• 1 cup asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, juiced
• Fresh herbs (like dill or parsley)
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the salmon and asparagus on a baking sheet.
3. Drizzle the salmon and asparagus with olive oil and lemon juice.
4. Sprinkle herbs, salt, and pepper over the salmon and asparagus.
5. Roast for 15-20 minutes, until the salmon is cooked through.