Author: Rhea Lewandoski R.D.
Cooking for one can be difficult, especially in recovery. Cooking for one requires you to be the main decision maker and head chef, this can be exhausting. However, we all know how important consistent and regular intake is for recovery from an eating disorder. I think it is important to remember that when cooking for one (or many for that matter) it does not have to be complicated.
Tips to make cooking for one simpler:
Keep convenient food as a staple ex. Always have a frozen easy meals on hand.
Keep your staple foods stocked.
Keep a list of easy go-to meals and snacks in your kitchen somewhere, this way you don’t have to put too much thought into it.
Plan some of your dinners out ahead of time so you know you have the groceries to make them.
Trying new meals can increase your willingness to cook for yourself.
Make sure you include foods you truly enjoy.
Plan for leftovers – especially freezer friendly leftovers.
Purchase premade items that you can add to i.e pizza dough, soups, salads, rotisserie chicken.
Buy your dry goods in bulk if you have the storage for it, this can help to ensure you always have them around.
Order a meal service.
Meals ideas can be used at any time of the day (i.e. “Breakfast food” can be dinner).
Quick and Easy Meals:
Eggs, toast, and orange juice
Pre-made waffles or pancakes with fruit and yogurt
Muffin, cheese, and fruit
Yogurt, fruit, and granola
Pre-made smoothies and toast
Pre-made egg cups with toast
Lunch mains (add sides of choosing):
PB and J with banana sandwich
Macaroni and cheese with tuna and peas
Canned soup with grilled cheese or toast
Cereal and milk
Salad with grain and protein
Tuna or egg salad sandwich
Wrap with leftover meat + fillings
Dinner mains (add sides of choosing)
Pasta, purchased tomato sauce, meat of choice
Stew or soup in the crockpot
Canned Soup and sandwich
Rice bowls (protein of choice with raw veggies and sauce)
Sheet pan meals
Pre seasoned skewers and rice
Breakfast for dinner
Fried rice with egg