Best Healthy Meals for One Person on a Budget (Ready in 20 Mins)

Hello, I’m Anisha Akter, and as a professional chef, I constantly hear people express the challenge of eating healthily and affordably, especially when cooking for just themselves. It’s easy to fall into the trap of takeout or wasteful grocery hauls. But I’m here to tell you that enjoying delicious, nutritious meals for one, without breaking the bank or creating mountains of food waste, is not only possible but incredibly simple! Today, I’m sharing one of my go-to affordable nutritious recipes that’s perfect for a single person looking to eat well on a budget: a vibrant, satisfying Rainbow Lentil and Veggie Power Bowl.

Why This Recipe Works

This Rainbow Lentil and Veggie Power Bowl is a superstar for single cooks on a budget. First, it champions budget-friendly healthy meals by utilizing inexpensive pantry staples like lentils and seasonal vegetables. Lentils are a fantastic source of plant-based protein and fiber, keeping you full and satisfied without a hefty price tag. Second, it’s designed specifically for meals for a single person; the recipe is easy to scale up or down, ensuring you cook just what you need and significantly helping to prevent food waste. Third, the versatility means you can use whatever vegetables you have on hand, transforming those odds and ends in your fridge into a delicious meal instead of letting them go bad. It’s truly a champion for cooking for one cheap, healthy, and smart.

Ingredients

• 1/4 cup dry green or brown lentils (or 1/2 cup canned, rinsed)
• 1/2 cup water or vegetable broth
• 1/2 cup cooked brown rice or quinoa (can use pre-cooked for convenience)
• 1 teaspoon olive oil or your preferred cooking oil
• 1/4 small onion, finely diced
• 1 clove garlic, minced
• 1/2 cup mixed chopped vegetables (e.g., bell pepper, carrot, zucchini, spinach, kale)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon rice vinegar
• 1/2 teaspoon grated fresh ginger (optional)
• Pinch of red pepper flakes (optional, for heat)
• Fresh cilantro or parsley for garnish (optional)

Step-by-Step Instructions

1. If using dry lentils, rinse them well. Combine the lentils and water or vegetable broth in a small saucepan. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender. Drain any excess liquid. If using canned lentils, simply rinse them thoroughly.
2. While the lentils are cooking, heat the olive oil in a small skillet over medium heat. Add the diced onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and chopped mixed vegetables to the skillet. Saut for 5-7 minutes, until the vegetables are tender-crisp.
4. In a small bowl, whisk together the soy sauce (or tamari), rice vinegar, grated ginger (if using), and red pepper flakes (if using) to create your dressing.
5. Assemble your power bowl: Place the cooked brown rice or quinoa at the bottom of a serving bowl. Top with the cooked lentils and the saut ed vegetables.
6. Drizzle the prepared dressing over the bowl. Garnish with fresh cilantro or parsley if desired. Serve immediately and enjoy your wholesome, affordable nutritious recipe!

Chef’s Tips

• Prevent Food Waste: This recipe is fantastic for using up those lonely vegetables in your fridge. Don’t be afraid to experiment with broccoli florets, mushrooms, snap peas, or even leftover roasted sweet potato cubes.
• Meal Prep for the Week: Cook a larger batch of lentils and brown rice at the beginning of the week. Store them in separate airtight containers. Then, each day, you only need to quickly saut your vegetables and assemble your bowl for a fresh, healthy meal for one.
• Protein Boost: For an extra protein punch, top your bowl with a fried egg, some baked tofu, or a handful of edamame. This adds variety without significantly increasing the cost.
• Flavor Variations: Swap out the dressing for a simple lemon-tahini dressing, a peanut sauce, or a balsamic vinaigrette. Add a squeeze of fresh lime juice for brightness, or a sprinkle of your favorite nuts or seeds for crunch.
• Smart Shopping: Buy vegetables that are in season, as they are often more affordable and flavorful. Look for sales on pantry staples like lentils and grains.

Nutrition Facts

Nutrient	Amount (Approximate)
Calories	350-400 kcal
Protein	18-22 g
Carbohydrates	50-60 g
Fat	8-12 g
Fiber	15-20 g

Note: Nutrition facts are estimates and can vary based on specific ingredients and portion sizes.

FAQ

Q: Can I use different grains instead of brown rice or quinoa?

A: Absolutely! Farro, bulgur, couscous, or even whole wheat pasta would work wonderfully as a base for this power bowl. Choose what you enjoy and what fits your budget.

Q: How long can I store leftovers?

A: If stored in an airtight container in the refrigerator, the components of this bowl (lentils, rice, cooked veggies, and dressing separately) can last for 3-4 days. It’s best to assemble just before eating to maintain freshness.

Q: I don’t like lentils. What’s a good substitute?

A: Chickpeas, black beans, or cannellini beans are excellent substitutes for lentils, offering similar nutritional benefits and versatility. Just make sure to rinse canned beans well.

Q: How can I make this spicier?

A: Increase the red pepper flakes, add a dash of sriracha to your dressing, or include a finely diced fresh chili pepper with your saut ed vegetables.

Final Thoughts

Cooking healthy meals for one person on a budget doesn’t have to be a chore; it can be a creative and rewarding experience. This Rainbow Lentil and Veggie Power Bowl is just one example of how simple ingredients can come together to create an incredibly satisfying and affordable nutritious recipe. By embracing versatile ingredients and smart cooking techniques, you can enjoy delicious, wholesome meals every day while significantly reducing your food waste. Experiment with flavors, use what you have, and most importantly, enjoy the process of nourishing yourself. Happy cooking!