Cooking for one can be empowering, cost-effective, and even fun—but it comes with unique challenges. Solo grocery shoppers often face food waste, portioning struggles, and the temptation to overspend on convenience items. With the right approach, you can eat well, save money, and make your kitchen work for your lifestyle.

Here’s how to cook mindfully and efficiently when shopping and preparing meals for one.

1. Buy Small, But Smart

Skip bulk quantities that spoil quickly unless you know you’ll freeze or prep them.

• Choose loose fruits and vegetables instead of pre-packaged bundles

• Buy small cuts of meat or poultry from the butcher counter

• Stick to small containers of dairy or non-dairy milk with longer shelf lives

2. Batch Cook Selectively

Batch cooking is still useful—just be intentional about it.

• Make one or two base recipes (like chili or a stir-fry mix) and portion them into single servings for freezing

• Use freezer-safe containers to reduce waste and extend freshness

3. Freeze Leftovers Immediately

Don’t wait days to decide. If you know you won’t finish something within 48 hours, freeze it right away. This is especially helpful with soups, sauces, and cooked grains.

4. Shop with a Plan, Not a Rigid List

Solo cooking gives you flexibility. Instead of planning rigid meals for each day, build a flexible meal framework:

• 2–3 proteins (e.g., eggs, chicken, tofu)

• 3–4 vegetables that can mix and match

• A whole grain and a quick base like tortillas or rice noodles

5. Minimize Waste with Multi-Use Ingredients

Pick items that work across multiple meals. For example:

• Spinach for omelets, salads, and pasta

• Chickpeas for curry, hummus, and salad toppings

• Sweet potatoes for baking, mashing, or stuffing

6. Choose Single-Serve Recipes and Adapt Others

Finding the right portion sizes makes a big difference. For inspiration, browse Budget Bytes for meals that are perfectly scaled for one person.

7. Treat Yourself Like a Guest

Set the table. Try new flavors. Cooking for one doesn’t mean compromising on enjoyment. You deserve good food and a pleasant eating experience—even solo.

Bonus Tip: Shop Smart and Save on Every Trip

Just because you’re shopping for one doesn’t mean you can’t earn rewards. Use Fluz to buy Safeway gift cards online, or get cashback at Whole Foods.
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