Single Girl’s Easy Meal Plan for a Week (with grocery list)

Before I start this, here is the Big Idea: Healthy Meal Plan. For a Whole Week. For a Single Person. For WAY Under $50. With Grocery List. EASY.

Ok, now onto my long explanation.

So this semester is pretty busy, and being that most of my kitchen is packed into storage and and I find myself bringing both my lunch and dinner to take with me to campus more often than I’d like, I thought I would let ya’ll see what I do on a weekly basis to try to eat real, healthy, easy meals. Usually, I like to make a big fancy meal every week, but I’m trying to keep my costs down and sometimes cooking a big meal that will take me all week to eat by myself just seems like too much to do.

For those of you who are trying to find balance between cooking for one, feeling pressed for time, and still wanting to eat nutritious meals that taste good, here’s a pretty simple plan for a whole week, complete with a grocery list! These are basic meals that include a protein, complex carbohydrate, a fruit and/or vegetable, and sometimes a source of calcium for every time you sit down at the table (or desk, or drivers seat of your car.)

If you know your way around the kitchen even slightly, there should be no more than 15 minutes involved in preparing each meal. You can easily prepare and pack the lunches the night before (I use my beloved laptop lunchbox) and take them with you. Also, most of the meals are repeated; that’s because repeat meals come together quickly, since you already know how to put it together and you have all of the necessary ingredients (I think this saves money when going grocery shopping). And saving money is awesome.

This plan starts on a saturday, just ‘cus I usually end up doing my grocery shopping Friday afternoon on my way home, so I am ready to start my meal plan on Saturday morning.

These aren’t meals you’d necessarily serve at a dinner party, but they are great for when your week is hectic and you don’t want to be at a drive-thru everyday. If you need a little more, snacks in between meals are great. I usually have 3 snacks on days that I work out, in addition to my 3 meals. Of course, I am in no way a dietician, so check with doctors and all those smart people before doing anything that might put your health at risk, ok?

Notes: Some meals are pretty self explanatory (example: I trust you can figure out that you should cook both the pasta and the chicken, then toss with the pasta sauce). I am also assuming that you can figure out how to make oatmeal, whether you want to scramble or fry your eggs for your sandwich (and that you know how to do so.) Of course, the juice might be tricky -it’s awesome if you have a juicer, but if you do not own one, feel free to go to the store and find (or make) a high quality juice or smoothie drink with just fruit (and ice, if you make it at home). Also, if you don’t like plain yogurt, mix some honey into it -it’s better than whatever sweetener the manufacturer decides to use, in my opinion, and you control the sweetness.

Saturday
Mango lassi, oatmeal
Yogurt with berries, peanut butter and honey sandwich
Whole wheat pasta with 6oz chicken** and pasta sauce, green beans on the side

Sunday
Egg and cheese sandwich, fresh juice
Hummus veggie sandwich
Pear and Goat Cheese Toast

Monday
Mango lassi, oatmeal
Whole-wheat pasta, 6 oz chicken**, pasta sauce, green beans
Black beans, cheese, and rice mixed together and heated, with strawberries for a dessert

Tuesday
Egg and cheese sandwich, fresh juice
Black beans, cheese, and rice mixed together and heated, with strawberries for a dessert
Pear and Goat Cheese Toast

Wednesday
Oatmeal, yogurt, fresh juice, soft-boiled egg
Hummus veggie sandwich
Lemon salmon*, rice, peas

Thursday
Oatmeal, yogurt, fresh juice, soft boiled egg
Egg and cheese sandwich, fruit
Black beans, cheese, and rice mixed together and heated, and with strawberries for a dessert

Friday
Peanut butter on toast, fresh juice
Apple, diced cheese, crackers or toast, hard boiled egg
Eat out with friends, it’s Friday!

Snacks: Carrots and ranch dip, cereal and milk, apple and peanut butter, yogurt and berries

*Place salmon on a tinfoil-lined baking sheet brushed with olive oil, season with salt and pepper, squeeze a lemon over, then bake at 350F for about 10 minutes.

**Boil, roast, whatever your heart desires, just make sure it’s cooked -you could even buy the pre-cooked stuff.

Grocery List
1 mango
Strawberries
2 pears
1 Apple
1 Lime
1 Lemon
Arugula
Carrots
1 Red pepper
(Whatever fruits, veggies, or product you need for your fresh juice/smoothie)
Frozen green beans (the ones that come in the microwave bags are awesome)
12oz chicken
Hummus
Goat cheese
1 (6oz) filet salmon
Plus ranch dip and bananas if you want them for snacks

Refrigerator Staples that you are assumed to have
Eggs
Cheddar cheese (slice for sandwiches, shred for eggs, or diced for snacks)
Plain yogurt
Milk (for cereal as a snack or for oatmeal)

Pantry staples that you are assumed to have
Oatmeal
Pasta
Whole grain bread
Brown rice (the 1 minute microwave singles)
Crackers (or use toast for Friday’s lunch; I love Triscuits)
Cereal (for snacking, if desired)
Honey
Peanut butter
Pasta sauce (I like the Newman’s Own vodka sauce)
Walnuts
Craisins
Black beans (canned)

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7 thoughts on “Single Girl’s Easy Meal Plan for a Week (with grocery list)

  1. Love this!! We’ve been on a healthy plan for a little over a year now and it gets rough when you’re eating the same thing over and over. I’ve been on the hunt for new healthy recipes that are quick and tasty – this is perfect!! By the way, we go to the same church & Mark told me about your blog today! I got so excited cause I blog too! We should meet and talk food blogging, I’m totally addicted haha!!

    • Hi Tiffany! I’d love to get together and chat sometime, blogging has definitely become one of my favorite hobbies -it’s a good distraction from grad school. Maybe I will see you around church sometime. I won’t be there this weekend, but please feel free to introduce yourself if you ever see me at a service.

  2. You don’t know how much you saved my day today finding this. I’m sure it will be awesome, off to the grocery store now!

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