Healthy solo dinners that don’t suck – from your mates at Plan4One.com
Welcome, friend! If you’ve just landed here (probably mid-scroll between meetings or while standing in front of your fridge in despair), let me give you the quick version:
Plan4One is a food and lifestyle blog for people who cook and eat for one—realistic, healthy, and a little bit cheeky. We’re all about easy recipes, no waste, and maximum satisfaction for those of us who want a proper meal without cooking like we’re feeding a footy team.
Below are my top 10 go-to meals from the blog that are quick, balanced, and actually enjoyable to make—even when you’re knackered and your fridge is giving off strong “Bachelor Chef” energy.
1. 
Quick Zucchini Noodles with Pesto & Chicken
Low-carb, high flavour—zero effort
A fresh and filling bowl of zucchini “noodles,” pesto and chicken. Takes 10 minutes. Tastes like effort. Isn’t.
Why it’s perfect:
Low-carb without the sadness
Uses pre-cooked chicken (or grab a roast chook from Woolies)
Zero chopping if you play it smart
Quick Tip: Use pre-spiralised zoodles and a spoonful of jarred pesto. Done and dusted.
2. 
Nourishing Lentil Soup with Greek Yogurt
Your emergency self-care meal
When life’s a mess and you’re two skipped meals deep, this is the comforting bowl that fixes everything (well, most things).
Why you’ll love it:
High fibre & protein
Freezes beautifully
Tastes better than it looks—promise
Plan4One Tip: Freeze single portions in takeaway containers for future crises.
3. 
Healthy Veggie Omelet with Whole Grain Toast
A fast, flexible classic
A simple 2-egg omelet packed with veggies and served with toast. Ideal when motivation is low but standards are still intact.
Why it’s a keeper:
Super quick—done in 8 minutes
Great way to use up leftover veg
Doubles as breakfast-for-dinner
Confession: I make this more than I floss. And I floss a lot.
4. 
Chicken & Broccoli Stir-Fry
Takeout vibes, without the regret
This is the weeknight “I almost got Uber Eats” special. High-protein, full of veg, and done in 15 flat.
Recipe perks:
One pan = less washing up
Saucy and satisfying
Endless customisation (throw in cashews, chilli, or sesame seeds)
Kitchen Hack: Frozen broccoli works just fine. So does pre-cooked chicken.
5. 
Ground Beef & Zucchini Skillet
One pan, full belly, no fuss
When you need a fast, hearty dinner that doesn’t require a culinary degree (or a dishwasher), this is your go-to.
Why I rate it:
Balanced with protein + veg
Feels like comfort food
Minimal dishes—yes please
Hot tip: Add cheese and fresh herbs for a fancy twist.
6. 
Greek Yogurt Chicken Wrap
Your 5-minute lunch hero
Great for lunch, dinner, or post-gym snack when you can’t deal with turning on the oven.
Quick benefits:
Protein-packed with zero grease
Portable if you’re eating on the go
Surprisingly filling
Life Tip: Keep cooked chicken and wraps in the fridge at all times. Future-you will thank you.
7. 
Easy Baked Cod with Roasted Veggies
Looks fancy. Isn’t.
This one-tray wonder feels a bit more “put-together.” Great for date night (solo or otherwise).
Why it works:
Light, fresh and omega-3-rich
All-in-one tray for easy cleanup
Works with any white fish you’ve got
Pro tip: Don’t skip the lemon zest. It’s what separates “meh” from “whoa.”
8. 
Avocado & Egg Toast
A breakfast-for-dinner classic
It’s simple, it’s trendy, and honestly—it just works. Creamy avo meets soft egg on toast. If it’s wrong, I don’t want to be right.
Why it’s gold:
Takes 5 minutes
Packs healthy fats and protein
Open to all toppings (feta, seeds, chilli oil…)
Friendly warning: May inspire smugness. Try not to Instagram it (or do—you deserve the win).
9. 
Quinoa Salad with Chickpeas & Veggies
Meal prep without the drama
This vibrant salad is the fridge-friendly MVP of your week. High in plant protein and ready to go when you are.
Why I’m obsessed:
Keeps well for days
Nutrient-dense without being heavy
Totally customisable
Handy hint: Add tuna, roasted pumpkin, or a boiled egg for extra protein.
10. 
Spinach & Mushroom Quesadilla
Crispy. Cheesy. Speedy.
When all else fails, there’s the quesadilla. Packed with melty cheese, sautéed spinach and mushrooms, this is the lazy-but-still-nutritious dinner you didn’t know you needed.
Why it’s foolproof:
Done in 6 minutes
Delicious with or without meat
Makes you feel like a kitchen genius
Chef’s kiss: Add hot sauce or a dollop of Greek yogurt for dipping.
Final Thoughts: You’ve Got This, Legend
Cooking for one doesn’t mean eating sad salads or microwave meals. It’s about finding simple wins—meals that work for you, not the other way around. These recipes from Plan4One prove that quick, healthy food is 100% doable, even when life feels like one long group chat you can’t leave.
Looking for more? Browse all our easy recipes for one or check out our meal planning tips to get ahead of the week (and your appetite).
And if tonight’s a peanut butter on toast night? No judgment here, mate. You showed up. That counts.
Don’t forget to bookmark this post (or pin it for later) so you’re never far from a last-minute dinner that doesn’t suck.
Remember: eat well, live well, stress less. 🌱
