8 Quick Healthy Meals for One: Breakfast and Lunch Made Easy

We all know the struggle of cooking for one. It can often feel like a hassle to whip up a meal just for ourselves, especially when we want it to be quick and healthy. 

Plus, most recipes online end up telling you to food prep when all you really want to do is eat dinner. That’s why we made up this list of quick, healthy meals for one that makes cooking a breeze.

Quick Healthy Breakfast Ideas

25% of people say they don’t have enough time in the morning to make breakfast, so we’re here to help. Try out some of these quick breakfast ideas.

Avocado Toast with Poached Egg

Mash a ripe avocado, spread it over whole-grain toast, and top it with a poached egg. Season with salt, pepper, and a dash of lime.

This breakfast offers a nice balance of creamy avocado, hearty bread, and a yummy poached egg. Avocados are rich in monounsaturated fats, fiber, and various important nutrients. This, with the protein from the egg and complex carbohydrates from the whole-grain toast, this breakfast will keep you feeling satisfied throughout the morning. 

To add a kick, or some extra flavor, sprinkle some red pepper flakes or add some hot sauce over the top.

Quinoa Porridge

Cook quinoa in almond milk; add your favorite fruits, nuts, and a drizzle of honey.

This alternative to traditional oatmeal porridge provides a powerful protein punch. Quinoa contains all nine essential amino acids, giving you the protein your body needs.

Combined with the nutty flavor of almond milk, the sweetness of your favorite fruits, and the subtle richness of honey, it’s a comforting and energizing way to start the day. Add some cinnamon for added health benefits and flavor, too!

Smoothie Bowl

Blend Greek yogurt, your favorite fruits and a splash of almond milk. Pour into a bowl and top with granola, chia seeds, and more fruit.

Smoothie bowls are perfect for adding a variety of fruits to your diet first thing in the morning. Greek yogurt provides a solid protein base, while fruits contribute fiber, vitamins, and antioxidants.

Almond milk adds a creamy consistency, and the granola and chia seeds on top offer a satisfying crunch.

Vegetable Omelet

Whisk an egg and pour it into a hot non-stick pan. Add in diced vegetables like bell peppers, tomatoes, and spinach for a healthy, fulfilling breakfast.

Omelets are a classic breakfast choice and for a good reason. Eggs are great for getting high-quality protein and important nutrients like vitamin B12 and choline. 

By adding a variety of vegetables, you’re boosting the fiber content of your meal and immediately getting your daily vegetable dose. Try adding some feta or goat cheese for a tangy kick and even more protein.

Quick Healthy Lunch Ideas

Mediterranean Couscous Salad

Toss cooked couscous with diced cucumber, tomatoes, feta cheese, and olives. Dress with olive oil, lemon juice, salt, and pepper.

Couscous, a staple in Mediterranean cuisine, forms the base of this colorful and flavorful salad. It’s low-fat, high in fiber, and a good source of protein. The cucumbers add a refreshing crunch, the tomatoes bring a juicy burst, and the feta cheese and olives lend a savory tang.

Olive oil and lemon juice not only add a light, zesty dressing but also provide heart-healthy fats and vitamin C, respectively. For an added protein boost, consider adding some grilled chicken or chickpeas.

Quinoa Buddha Bowl

Combine cooked quinoa, roasted veggies, avocado, and chickpeas in a bowl. Drizzle with tahini dressing for a hearty lunch.

These are a fantastic way to pack a variety of nutrients into a single dish. Quinoa, a high-protein, gluten-free grain, forms the base. The roasted veggies (you could use sweet potatoes, broccoli, bell peppers, or any veggies you like) provide fiber and a variety of vitamins, while avocado adds healthy fats and a creamy texture.

Chickpeas are a great plant-based protein source and add a satisfying bite to the bowl. Drizzling it with tahini (made from sesame seeds) dressing gives it a savory, nutty flavor.

Avocado Shrimp Salad

Mix cooked shrimp, diced avocado, cherry tomatoes, and corn. Drizzle with lime juice, olive oil, salt, and pepper.

Shrimp is amazing because it’s a lean source of protein and also provides essential minerals like iodine. Avocado adds a creamy contrast and healthy fats, while cherry tomatoes and corn offer a sweet contrast.

A drizzle of lime juice adds a citrusy brightness, and olive oil provides heart-healthy monounsaturated fats. For a spicy kick, try adding some chopped jalapeno.

Spinach and Feta Stuffed Chicken Breast

Stuff a chicken breast with spinach and feta, and bake until done. Serve with a side of steamed veggies.

This recipe is a fantastic way to jazz up a simple chicken breast. Spinach is rich in iron, vitamins, and minerals. When combined with the salty tang of feta, it creates a mouthwatering stuffing—baking the chicken locks in the moisture, ensuring a tender, juicy result.

Serve with a side of steamed veggies to add color, variety, and extra nutrients. Try drizzling a bit of balsamic reduction over the chicken for an added burst of flavor.

Enjoy These Quick Healthy Meals For One!

Cooking quick healthy meals for one doesn’t have to be a challenge. With these eight easy recipes, you’ll look forward to every meal while staying on track with your health goals. Remember, nutrition doesn’t have to be complicated.

By incorporating a variety of wholesome ingredients and experimenting with different flavors, you can create meals that are both tasty and nourishing. And the beauty of these meals? They can easily be scaled up if you’re having company or packed for lunch the next day if you’re cooking for one.Be sure to check out the rest of our healthy food blogs for more great recipes and nutrition tips!