7-Day Meal Plan for One Person With Vegan Options

Cooking for yourself after work doesn’t require an hour in the kitchen or a sink full of dishes.

This complete 7-day meal plan gives you breakfast, lunch, and dinner recipes designed for solo cooking. Every meal uses five ingredients or fewer, one pot or pan only, and takes 20 minutes or less.

Vegan swaps are provided for every non-vegan ingredient, so you can adapt any recipe without hunting for alternatives.

You get full recipes with step-by-step instructions, a complete grocery list, exact storage guidance, and daily nutrition breakdowns.

No meal inspiration. No vague ingredient lists. No recipes that serve four when you need one.

Just straightforward cooking that fits your schedule, minimizes cleanup, and stops food waste.

JUMP TO THE RECIPES

How This Meal Plan Is Designed?

Every recipe serves exactly one person. One pot or one pan per meal. Five ingredients or fewer, not counting oil, salt, and pepper.

Ingredients repeat strategically across the week. When you buy spinach, you use it three times. When you buy chicken, it appears in different preparations. This cuts waste and keeps your grocery bill under control.

The meals avoid two extremes: trendy recipes requiring specialty ingredients, and boring rotation cooking that makes you quit by Wednesday.

Most dinners take 20 minutes. Breakfasts take under 10. Nothing requires advance prep, though the optional Sunday batch session saves time if you want it.

This is efficient cooking, not shortcut cooking.

Complete Weekly Grocery List

This list covers all ingredients for seven days of meals. Choose either the non-vegan or vegan column for proteins and dairy, then buy everything else as listed.

Budget Summary

First-week costs include pantry staples that last months. From week two onward, you only restock fresh ingredients for around $130 weekly on either track.

The Complete 7-Day Meal Plan

Each day includes breakfast, lunch, and dinner with exact ingredients, cooking times, and storage instructions. Every recipe serves one person.

Vegan swaps are listed directly within each recipe, so you can substitute as you cook without flipping between sections.

Calorie counts range from 1,180 to 1,380 daily. Protein ranges from 85 to 105 grams, depending on whether you choose vegan or non-vegan options, aligning with recommendations from Harvard Health.

Follow the days in order or rearrange based on your schedule.

Day 1: Monday

Non-vegan track: 1,150 calories | 96g protein | 103g carbs | 40g fat

Vegan track: 1,130 calories | 58g protein | 136g carbs | 40g fat

Breakfast: Eggs in Spiced Tomato Sauce

Prep: 3 min | Cook: 12 min | Total: 15 min

Ingredients:

• 2 large eggs
• ½ cup canned diced tomatoes
• 2 cloves garlic, minced
• 1 slice whole wheat bread
• ½ teaspoon cumin

Equipment: One 8-inch skillet with lid

Instructions:

1. Heat a skillet over medium heat with 1 tablespoon olive oil
2. Add garlic and cook 30 seconds until fragrant
3. Add tomatoes and cumin, stir to combine
4. Cook 4 minutes, stirring occasionally, until slightly thickened
5. Make two wells in the tomato mixture
6. Crack one egg into each well
7. Season eggs with salt and pepper
8. Cover the skillet and cook 5-7 minutes until egg whites are set but yolks are still runny
9. Toast bread while the eggs cook
10. Slide eggs and sauce onto a plate, and serve with toast

Storage: Best eaten fresh. Not recommended for storage as eggs become rubbery when reheated.

If you’re vegan, swap this: Replace 2 eggs with 5 oz firm tofu, crumbled. After step 4, add crumbled tofu to the tomato mixture and cook 5 minutes, stirring occasionally, until heated through and slightly browned. Skip steps 5-8. Total cook time becomes 10 minutes.

Nutrition: 310 calories | 18g protein | 26g carbs | 16g fat

Lunch: Pan-Seared Chicken with Mustard Pan Sauce

Prep: 5 min | Cook: 15 min | Total: 20 min

Ingredients:

• 5 oz chicken breast, pounded to ½-inch thickness
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 2 tablespoons Dijon mustard
• ½ cup instant brown rice

Equipment: One 10-inch skillet

Instructions:

1. Season chicken with salt and pepper on both sides
2. Heat a skillet over medium-high heat with 1 tablespoon olive oil
3. Add chicken and cook 6 minutes without moving
4. Flip the chicken and add tomatoes and garlic around it
5. Cook 6 more minutes until the chicken reaches 165°F internal temperature, as recommended by FoodSafety.gov
6. Remove the chicken to a plate and let it rest
7. Add mustard and 3 tablespoons of water to the skillet with the tomatoes
8. Stir and scrape up browned bits, cook 1 minute
9. Meanwhile, prepare rice according to package instructions
10. Slice chicken, serve over rice, pour tomato-mustard sauce over top

Storage: Refrigerate up to 3 days. Reheat in microwave 2 minutes, covered with a damp paper towel.

If you’re vegan, swap this: Replace chicken with 7 oz extra-firm tofu, pressed and sliced into ½-inch thick slabs. Pat tofu very dry with paper towels. Follow the same cooking instructions, but cook 4 minutes per side instead of 6. Tofu won’t reach an internal temperature, so cook until golden brown on both sides.

Nutrition: 420 calories | 42g protein | 35g carbs | 12g fat Vegan version: 380 calories | 22g protein | 42g carbs | 16g fat

Dinner: One-Pan Cod with Chili Oil and Potatoes

Prep: 8 min | Cook: 25 min | Total: 33 min

Ingredients:

• 6 oz cod fillet
• 3 small red potatoes, sliced ¼-inch thick
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 teaspoon chili oil or red pepper flakes

Equipment: One baking sheet

Instructions:

1. Preheat oven to 425°F
2. Toss potato slices with 1 tablespoon olive oil, salt, and pepper on a baking sheet
3. Arrange potatoes in a single layer
4. Roast 15 minutes
5. Remove the sheet from the oven
6. Push potatoes to the sides of the pan
7. Place cod in the center, surround with tomatoes and garlic
8. Drizzle cod and tomatoes with chili oil
9. Season the cod with salt and pepper
10. Return to oven for 12-15 minutes until cod flakes easily with a fork
11. Serve immediately with pan juices

Storage: Refrigerate up to 2 days. Best quality within 24 hours. Reheat gently in the oven at 300°F for 8 minutes. Do not microwave as the fish will overcook. For safe seafood storage practices, refer to guidelines from FoodSafety.gov.

Freezer: Not recommended. Fish texture degrades significantly when frozen after cooking.

If you’re vegan, swap this: Replace cod with 1 can (15 oz) cannellini beans, drained and rinsed. After step 6, scatter beans in the center instead of the fish. Proceed with steps 7-9. Reduce final cooking time to 10 minutes. Beans should be heated through and slightly crispy on top.

Nutrition: 420 calories | 36g protein | 42g carbs | 12g fat Vegan version: 440 calories | 18g protein | 68g carbs | 8g fat

Day 2: Tuesday

Non-vegan track: 1,240 calories | 78g protein | 120g carbs | 52g fat

Vegan track: 1,160 calories | 62g protein | 128g carbs | 48g fat

Breakfast: Cottage Cheese with Cracked Pepper and Olive Oil

Prep: 3 min | Cook: 2 min | Total: 5 min

Ingredients:

• 1 cup cottage cheese (2%)
• 2 slices whole wheat bread
• 1 clove garlic, halved
• 1 tablespoon olive oil
• 1 teaspoon cracked black pepper

Equipment: One plate

Instructions:

1. Toast bread until golden and crispy
2. While still hot, rub one side of each toast with the cut side of the garlic
3. Spoon cottage cheese into the center of the plate
4. Drizzle olive oil directly over cottage cheese
5. Sprinkle cracked pepper generously over the top
6. Season with a pinch of salt
7. Arrange garlic toast alongside cottage cheese
8. Eat by scooping cottage cheese onto toast

Storage: Assemble fresh each time. Store cottage cheese in the refrigerator up to 7 days from opening. Prepare toast fresh.

If you’re vegan, swap this: Replace cottage cheese with 1 cup firm tofu, drained and crumbled into small curds. Mix crumbled tofu with 2 tablespoons of nutritional yeast and 1 tablespoon of lemon juice before plating. Nutritional yeast adds a savory, cheese-like flavor and is packed with B vitamins, according to Healthline. Texture will be drier than cottage cheese, but protein content will be similar..

Nutrition: 340 calories | 26g protein | 30g carbs | 14g fat Vegan version: 320 calories | 24g protein | 32g carbs | 14g fat

Lunch: Tomato Rice with Anchovy Butter

Prep: 3 min | Cook: 18 min | Total: 21 min

Ingredients:

• ½ cup long-grain white rice
• 1 can (14.5 oz) diced tomatoes with juice
• 4 anchovy fillets, chopped
• 2 tablespoons butter
• 2 cloves garlic, minced

Equipment: One medium pot with a lid

Instructions:

1. Melt butter in a pot over medium heat
2. Add garlic and cook 30 seconds until fragrant
3. Add chopped anchovies and stir, breaking them up with a spoon
4. Cook 1 minute until the anchovies dissolve into the butter
5. Add rice and stir to coat with anchovy butter for 1 minute
6. Add the entire can of tomatoes with juice plus ½ cup of water
7. Season with pepper (no salt needed, anchovies are salty)
8. Bring to a boil, then reduce to low
9. Cover and simmer 15 minutes without lifting the lid
10. Remove from heat, let stand covered 3 minutes
11. Fluff with a fork and serve

Storage: Refrigerate up to 4 days. Add 2 tablespoons of water when reheating. Microwave 2 minutes, stirring halfway.

Freezer: Freezes well up to 2 months. Thaw overnight in the refrigerator before reheating.

If you’re vegan, swap this: Replace anchovies with 1 tablespoon miso paste (white or red). Replace butter with 2 tablespoons olive oil. At step 3, skip anchovies. After step 5, stir in miso paste until dissolved, then proceed with step 6. Flavor will be less briny but equally savory.

Nutrition: 480 calories | 14g protein | 72g carbs | 16g fat Vegan version: 460 calories | 10g protein | 74g carbs | 14g fat

Dinner: Skillet Chicken Thighs with Lemon and Green Beans

Prep: 5 min | Cook: 25 min | Total: 30 min

Ingredients:

• 2 bone-in chicken thighs (about 8 oz total)
• 2 cups green beans, trimmed
• 1 lemon, halved
• 3 cloves garlic, smashed
• 1 tablespoon olive oil

Equipment: One 10-inch oven-safe skillet

Instructions:

1. Preheat oven to 425°F
2. Pat chicken thighs dry with a paper towel
3. Season both sides generously with salt and pepper
4. Heat olive oil in a skillet over medium-high heat
5. Place chicken thighs skin-side down in the skillet
6. Cook 6 minutes without moving until skin is golden and crispy
7. Flip chicken, add green beans and garlic around thighs
8. Squeeze juice from one lemon half over everything
9. Transfer the entire skillet to the oven
10. Roast 15-18 minutes until chicken reaches 165°F
11. Remove from oven, let rest 3 minutes
12. Serve with the remaining lemon half for squeezing

Storage: Refrigerate up to 3 days. Reheat in oven at 375°F for 12 minutes for crispy skin, or microwave 3 minutes if texture isn’t important.

Freezer: Chicken freezes well up to 3 months. Green beans become soft when frozen. If freezing, freeze chicken only and make green beans fresh.

If you’re vegan, swap this: Replace chicken with 8 oz tempeh, sliced into 4 thick slabs. Pat tempeh is very dry. Follow the same instructions, but reduce the oven time to 12 minutes. Tempeh won’t crisp like chicken skin but will develop golden edges.

Nutrition: 420 calories | 38g protein | 18g carbs | 22g fat Vegan version: 380 calories | 28g protein | 22g carbs | 20g fat

Day 3: Wednesday

Non-vegan track: 1,360 calories | 74g protein | 136g carbs | 58g fat

Vegan track: 1,260 calories | 52g protein | 162g carbs | 46g fat

Breakfast: Scrambled Eggs with Scallions and Toasted Bread

Prep: 3 min | Cook: 5 min | Total: 8 min

Ingredients:

• 3 large eggs
• 3 scallions, thinly sliced (white and green parts)
• 2 slices whole wheat bread
• 2 tablespoons butter
• 2 tablespoons milk

Equipment: One 8-inch nonstick skillet

Instructions:

1. Crack eggs into a bowl, add milk, salt, and pepper
2. Whisk until completely combined and slightly frothy
3. Melt butter in a skillet over medium-low heat
4. Add sliced scallions (reserve 1 tablespoon for garnish)
5. Cook scallions for 1 minute until softened
6. Pour in eggs
7. Let it sit for 30 seconds without stirring
8. Gently push eggs from edges to center with a spatula
9. Continue pushing every 30 seconds until eggs are mostly set but still slightly wet, about 3 minutes total
10. Remove from heat immediately (eggs continue cooking)
11. Toast bread while the eggs cook
12. Serve eggs over toast, garnish with reserved scallions

Storage: Best eaten fresh. Can refrigerate 1 day and reheat gently in microwave for 30 seconds, though texture will be less fluffy.

If you’re vegan, swap this: Replace 3 eggs and 2 tablespoons milk with 6 oz firm tofu, crumbled. Press tofu between paper towels first to remove excess water. At step 6, add crumbled tofu instead of eggs. Add 1 tablespoon of nutritional yeast for savory flavor. Cook 4 minutes, stirring occasionally, until heated through and slightly browned.

Nutrition: 420 calories | 24g protein | 30g carbs | 22g fat Vegan version: 360 calories | 20g protein | 32g carbs | 18g fat

Lunch: Chickpeas with Garlic, Parsley, and Olive Oil

Prep: 5 min | Cook: 8 min | Total: 13 min

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• ½ cup fresh parsley, roughly chopped
• 4 cloves garlic, thinly sliced
• 3 tablespoons olive oil
• 1 lemon, halved

Equipment: One 10-inch skillet

Instructions:

1. Heat olive oil in a skillet over medium heat
2. Add sliced garlic
3. Cook 2 minutes, stirring frequently, until garlic is golden (not brown)
4. Add chickpeas
5. Cook 5 minutes, stirring occasionally, until chickpeas are warmed through and slightly crispy on edges
6. Remove from heat
7. Add parsley and toss to combine
8. Squeeze juice from one lemon half over chickpeas
9. Season generously with salt and pepper
10. Toss again and serve with the remaining lemon half

Storage: Refrigerate up to 4 days. Best reheated in a skillet over medium heat for 3 minutes to restore crispness. Microwave also works, but chickpeas will be softer (2 minutes).

Freezer: Not recommended. Chickpeas become mushy when frozen after cooking.

Note: This recipe is naturally vegan. Non-vegan eaters can add one fried egg on top or crumbled feta cheese for extra protein.

Nutrition: 420 calories | 14g protein | 48g carbs | 20g fat

Dinner: One-Pot Paprika Chicken with Soft Onions

Prep: 5 min | Cook: 35 min | Total: 40 min

Ingredients:

• 2 bone-in chicken thighs (about 8 oz total)
• 1 large onion, thinly sliced
• 1 can (14.5 oz) diced tomatoes with juice
• 2 tablespoons paprika (sweet or smoked)
• ½ cup long-grain white rice

Equipment: One medium pot or deep skillet with lid

Instructions:

1. Season chicken thighs generously with salt, pepper, and 1 tablespoon paprika on both sides
2. Heat the pot over medium-high heat with 1 tablespoon olive oil
3. Place the chicken skin-side down in the pot
4. Cook 6 minutes without moving until skin is golden
5. Remove the chicken to the plate
6. Add sliced onion to the pot
7. Cook 5 minutes, stirring occasionally, until very soft
8. Add the remaining paprika and stir for 30 seconds
9. Add rice and stir to coat
10. Add tomatoes with juice and ¾ cup of water
11. Nestle chicken thighs on top, skin-side up
12. Bring to a boil, then reduce to low
13. Cover and simmer 20 minutes without lifting the lid
14. Remove from heat, let stand covered 5 minutes
15. Fluff rice around chicken with a fork and serve

Storage: Refrigerate up to 3 days. Add 3 tablespoons of water when reheating. Microwave 3-4 minutes or reheat in a covered pot on the stovetop for 5 minutes.

Freezer: Freezes well up to 3 months. Thaw overnight in the refrigerator before reheating.

If you’re vegan, swap this: Replace chicken with 1 can (15 oz) white beans, drained and rinsed. At step 3, skip the browning step entirely. Start at step 6 with onions. After step 10, add beans on top of the rice mixture instead of chicken. Follow steps 12-15, but reduce simmering time to 18 minutes. Beans should be heated through, and rice tender.

Nutrition: 520 calories | 36g protein | 58g carbs | 16g fat Vegan version: 480 calories | 18g protein | 82g carbs | 8g fat

Day 4: Thursday

Non-vegan track: 1,340 calories | 76g protein | 134g carbs | 54g fat

Vegan track: 1,200 calories | 48g protein | 164g carbs | 40g fat

Breakfast: Warm Oats with Tahini and Sea Salt

Prep: 2 min | Cook: 5 min | Total: 7 min

Ingredients:

• ½ cup old-fashioned oats
• 1¼ cups water
• 2 tablespoons tahini
• 1 tablespoon maple syrup
• Flaky sea salt

Equipment: One small pot

Instructions:

1. Combine oats and water in a pot with a pinch of regular salt
2. Bring to a boil over high heat
3. Reduce to medium-low and simmer 5 minutes, stirring occasionally
4. Remove from heat when oats are thick and creamy
5. Stir in tahini until completely incorporated, and the oats are smooth
6. Transfer to bowl
7. Drizzle maple syrup over the top
8. Sprinkle with flaky sea salt (be generous, the salt contrast matters)
9. Eat immediately while hot

Storage: Refrigerate up to 3 days. Add 2-3 tablespoons of water when reheating. Microwave 90 seconds, stirring halfway.

Note: This recipe is naturally vegan.

Nutrition: 380 calories | 12g protein | 48g carbs | 16g fat

Lunch: Pan-Cooked Lentils with Fried Egg and Mustard

Prep: 3 min | Cook: 25 min | Total: 28 min

Ingredients:

• ½ cup dry green or brown lentils
• 2 large eggs
• 2 tablespoons Dijon mustard
• 3 cloves garlic, smashed
• 1 tablespoon olive oil

Equipment: One 10-inch skillet with lid

Instructions:

1. Rinse lentils in cold water and drain
2. Heat skillet over medium with olive oil
3. Add garlic and cook 1 minute until fragrant
4. Add lentils and stir to coat with oil
5. Add 1½ cups of water, salt, and pepper
6. Bring to boil, then reduce to medium-low
7. Cover and simmer 20 minutes until lentils are tender but not mushy
8. If excess water remains, remove lid and cook 2 minutes to evaporate
9. Push lentils to the sides of the pan, creating space in the center
10. Crack eggs into the center space
11. Cover and cook 3-4 minutes until egg whites are set, but yolks are runny
12. Remove from heat
13. Drizzle mustard over everything
14. Serve eggs on top of lentils

Storage: Refrigerate lentils and eggs separately up to 3 days. Reheat lentils in microwave 90 seconds. Cook fresh eggs or reheat gently for 30 seconds (yolks will firm up).

If you’re vegan, swap this: Skip eggs entirely. After the lentils are cooked (step 8), stir in mustard and 1 tablespoon additional olive oil. Add 2 tablespoons of nutritional yeast for savory depth. Serve as is. For extra protein, add ½ cup of chickpeas in step 8 to warm through.

Nutrition: 440 calories | 28g protein | 48g carbs | 14g fat Vegan version: 360 calories | 18g protein | 48g carbs | 10g fat

Dinner: Pan-Seared Salmon with Crushed Potatoes and Greens

Prep: 5 min | Cook: 25 min | Total: 30 min

Ingredients:

• 5 oz salmon fillet, skin-on
• 4 small red potatoes (about 8 oz total)
• 2 cups spinach or arugula
• 1 lemon, halved
• 2 tablespoons olive oil

Equipment: One 10-inch skillet

Instructions:

1. Place potatoes in a skillet and cover with cold water by 1 inch
2. Add a pinch of salt
3. Bring to a boil over high heat, then reduce to medium heat
4. Cook 12-15 minutes until potatoes are fork-tender
5. Drain potatoes and return to the dry skillet
6. Crush each potato gently with a fork until flattened but still holding together
7. Drizzle 1 tablespoon olive oil over potatoes and season with salt and pepper
8. Push potatoes to the sides of the pan
9. Pat the salmon completely dry with a paper towel
10. Season salmon with salt and pepper
11. Add remaining oil to center of pan and heat over medium-high
12. Place the salmon skin-side down in the center
13. Cook 5 minutes without moving
14. Flip salmon and cook 3 more minutes
15. Add greens to the pan around the salmon and potatoes
16. Cook 1 minute until greens wilt
17. Squeeze juice from one lemon half over everything
18. Serve with the remaining lemon half

Storage: Refrigerate up to 2 days. Fish quality decreases significantly after day 1. Reheat gently in the oven at 300°F for 8 minutes or microwave for 90 seconds.

Freezer: Not recommended. Salmon texture becomes dry and grainy when frozen after cooking.

If you’re vegan, swap this: Replace salmon with 1 can (15 oz) cannellini beans, drained and rinsed. After step 11, skip salmon steps. At step 15, add beans to pan with greens. Cook 2-3 minutes until beans are warmed through and slightly crispy. Proceed with steps 16-18.

Nutrition: 520 calories | 36g protein | 38g carbs | 24g fat Vegan version: 460 calories | 18g protein | 68g carbs | 14g fat