5 Vegetarian Recipes for One That Prove You Don’t Need Meat to Eat Well

So, you’re hungry, solo, and looking for a dinner that won’t involve 45 minutes of prep and a fridge full of regret. You’re not alone (well, you are… but you get it). That’s where Plan4One.com comes in—your online mate for simple, healthy, single-serve meals that don’t taste like punishment.

This round-up is for the meatless among us. Whether you’re vegetarian full-time, part-time, or just forgot to buy chicken this week, these five recipes will have you drooling over veggies like they’re bacon-wrapped and deep-fried. And because we love to nerd out on nutrition, we’ve added a few cheeky facts about the health perks of the humble veg.

Let’s dive into five of our favourite vegetarian recipes for one—no food processor, no weird ingredients, no waste.

1. 🥗 Citrus Beetroot Salad with Feta

Perfect for: When it’s too hot to turn the stove on and you’re craving something light but satisfying.

This no-cook, no-fuss salad is pure sunshine in a bowl. Earthy beetroot and zesty orange play surprisingly well together, with salty feta bringing the whole thing home. It’s the kind of dish that makes you feel virtuous without sacrificing flavour. Bonus: It actually looks fancy on a plate—great for pretending you’ve got it all together.

Hero Veg Nutrients:

Beetroot – Full of antioxidants and nitrates that help blood flow and reduce inflammation (goodbye, bloating).
Oranges – Bursting with vitamin C for immune support and skin health.
Spinach (optional) – Great for iron and vitamin K, if you want to bulk it up a bit.

👉 Grab the full recipe here

2. 🥬 Garlic & Lemon Sautéed Kale with Chickpeas and Quinoa

Perfect for: Those nights when you want something warm, hearty, and healthy—but you’re also hungry now.

This powerhouse one-pan meal gives you iron, fibre, plant protein, and flavour all in one go. Kale, chickpeas, and quinoa might sound like they belong on a yoga retreat menu, but trust us—this is comfort food for health-conscious solo eaters.

Hero Veg Nutrients:

Kale – High in iron, calcium, and antioxidants (aka skin food).
Garlic – A natural immune booster and gut-health champion.
Lemon – Not just a zingy hit of freshness; it helps your body absorb the iron from the kale and chickpeas.

👉 Get the full recipe here

3. 🍲 Turmeric Lentil Anti-Inflammatory Soup

Perfect for: Cold nights, tired brains, or when you just need a gentle reset in a bowl.

Comforting, nourishing, and shockingly easy to make, this lentil soup is loaded with anti-inflammatory power thanks to turmeric and garlic. Think of it as edible self-care with leftovers that taste even better the next day.

Hero Veg Nutrients:

Turmeric – The golden anti-inflammatory spice that supports joint health and digestion.
Red Lentils – Packed with protein, fibre, and iron—budget-friendly and belly-filling.
Garlic & Onion – Excellent for immunity and keeping your gut flora happy.

👉 Warm up with the full recipe here

4. 🍳 Egg & Veggie Mug Scramble

Perfect for: When you want breakfast-for-dinner, and you want it in five minutes.

Crack an egg, chuck in some chopped veggies, stir, microwave. That’s it. This is the ultimate no-wash-up, no-fuss solo meal. Great for beginners, teens, or anyone who’s ever overcooked pasta and sworn off boiling water.

Hero Veg Nutrients:

Capsicum – High in vitamin C and antioxidants for skin and immunity.
Spinach or Frozen Peas – A speedy hit of iron, magnesium, and fibre.
Tomato – Rich in lycopene, an antioxidant that supports heart health.

👉 Make your mug magic here

5. 🥒 Hydrating Cucumber & Mint Chilled Soup

Perfect for: Hot summer days when chewing feels like too much effort.

This cool, creamy soup is like a spa day in a bowl. It’s light, refreshing, and ready in minutes—no stove, no blender, no drama. Serve with crusty bread, or straight from the mug while sitting under a fan. You do you.

Hero Veg Nutrients:

Cucumber – Over 95% water, helping you stay hydrated and cool.
Greek Yoghurt – Adds protein, calcium, and gut-loving probiotics.
Mint – Great for digestion and fresh breath (just in case).

👉 Cool off with the recipe here

🌱 Final Bite: Why Veggies Are a Solo Diner’s Secret Weapon

Vegetarian meals aren’t just for “meatless Mondays” or saving a few bucks—they’re nutritional gold. Many vegetables are:

High in fibre (great for your gut and keeping you full)
Rich in vitamins and minerals that support energy, immunity, and skin
Naturally low in calories but full of flavour

Plus, cooking veg-focused meals means less food waste, quicker prep, and lighter clean-up. What’s not to love?

✅ Ready to Eat Well, Solo-Style?

You don’t need a dining partner to eat like royalty. With these five vegetarian recipes for one, you’ve got a week’s worth of easy, healthy, flavour-packed meals that’ll nourish your body—and your budget.

Hungry for more?