Meal Prep for Solo Dining: 4 Recipes

Prep time: 10 min. Total time: 15 min. Servings: 1

This vegan recipe is quite simple to assemble ahead of time or when in need of a satisfying, single serving meal.

Ingredients

• 1 pita bread or gluten-free flatbread
• 1 t. olive oil (optional)
• 2 T. hummus
• 1 T. sun dried tomatoes or fresh tomatoes
• 4 pitted olives, halved (optional)
• 1 t. chili oil (optional)
  

Directions

1. Preheat the oven or a toaster oven to 375°F. Slice the pita (or flatbread) in half then lightly coat with olive oil, if using.
2. Bake for approximately 4–5 minutes, flipping over about 2 minutes after putting it in the oven. Remove from the oven or bake for an additional 1–2 minutes until the bread has slightly browned and become crispy.
3. Spread 1 tablespoon of hummus on each half of the flatbread.
4. Place half the tomatoes (in addition to the olives and chili oil if using) on each piece of bread.
5. Enjoy while still warm or refrigerate overnight to be enjoyed chilled the next day.
   

Nutrition Information

Per serving: (calculated using pita bread, chili oil and sun-dried tomatoes) 320 calories (108 from fat), 12 g total fat (2 g saturated fat), 0 mg cholesterol, 468 mg sodium, 39 g carbohydrates, 3 g fiber, 2 g sugar, 8 g protein. Exchanges: 2 carbs, 2 fat, 1 protein

Pro Tip: Sliced, roasted or baked chicken can also be added to create a protein-dense version of this flatbread.

Greek Hummus Bowl

Prep time: 20 min. Total time: 25 min. Servings: 2

Hummus provides an affordable protein boost to any meal or snack. So, use it in this gluten-free dish—and others—to feel fuller longer without having to prepare more items.

Ingredients

• ½ c. of hummus
• 1 c. shredded lettuce or spinach
• ½ can (8 oz.) kidney or pinto beans or black-eyed peas, drained and rinsed (or 1 cup cooked)
• 4 oz. chicken, baked or grilled
• 1 medium cucumber, sliced or julienned
• ½ c. brown rice or quinoa, cooked
• 1 t. black pepper
• 2 t. dried dill
• 2-3 pitted olives, halved (optional)
• 1 t. olive or chili oil (optional)

Directions

1. Divide the hummus and lettuce between two bowls. Put the lettuce down first, then the hummus on top.
2. Next add the beans, chicken, cucumber, rice, pepper and dill to each bowl by putting into individual sections around the hummus in the center.
3. Garnish each bowl with 1 teaspoon of dill as well as olives and oil (if using). Cover the second bowl with plastic wrap or foil to have a nutrient-dense, “ready-to-eat” lunch later in the week.

Nutrition Information

Per serving: (calculated using grilled chicken, brown rice, chili oil and lettuce) 405 calories (155 from fat), 17 g total fat (4 g saturated fat), 54 mg cholesterol, 453 mg sodium, 50 g carbohydrates, 9 g fiber, 18 g sugar, 27 g protein. Exchanges: 3 carbs, 1 vegetable, 3 fat, 3 protein, 1 free

Pro Tip: This dish can easily be “veganized” by opting out the chicken and doubling the amount of beans or peas.

Harvest Lasagna Soup

Prep time: 15 min. Total time: 2½-3 hours Servings: 2

A low-calorie alternative to traditional lasagna that will still warm you up on a cool day.

Ingredients

• 1/3 lb. lean ground turkey or beef (optional)
• 1 t. olive oil
• 1 T. dried basil or Italian seasoning
• 1 T. garlic powder
• 2 t. black pepper
• ¼ c. onion, diced or sliced
• 1 c. sweet peas or frozen spinach
• 1 (15 oz.) can tomato sauce (low-sodium or no-salt)
• 2 c. low-sodium vegetable or chicken broth
• 1 c. water
• 1 c. orange or red peppers, diced or sliced
• ¼ package lasagna noodles (wheat or gluten-free)
• 1-2 t. low-fat mozzarella or dairy-free cheese, shredded (optional)
  

Directions

1. If using meat, begin by fully cooking the ground turkey or beef in a skillet. Let cool slightly after draining off any excess grease.
2. Next, drizzle the olive oil onto the bottom of the slow cooker then put in the meat, herbs, garlic powder, black pepper, onion, peas, tomato sauce, broth and water.
3. Stir for about a minute, before covering with the slow cooker lid. Proceed to cook on “high” for at least 2 hours or on “low” for at least 4 hours.
4. When there is only a half hour of cooking time remaining, add the peppers and lasagna noodles to the slow cooker.
5. Dish up a hot bowl immediately, plus sprinkle with mozzarella cheese if using.
6. Refrigerate the second serving in an airtight container and consume within three days. (It can also be kept frozen for up to one month.)

Nutrition Information

Per serving: (calculated using basil, sweet peas, red peppers, no sodium tomato sauce, wheat noodles and low-sodium chicken broth) 464 calories (72 from fat), 8 g total fat (2 g saturated fat), 36 mg cholesterol, 469 mg sodium, 75 g carbohydrates, 11 g fiber, 15 g sugar, 25 g protein. Exchanges: 5 carbs, 2 vegetables, 1½ fat, 1 free

Eggplant Stuffed Shells

Prep time: 30 min. Total time: 1½ hours Servings: 4 (2 shells per serving)

Plant-based version of a long-time favorite.

Ingredients

• 1 medium eggplant, sliced into rounds
• 1 T. olive oil
• 1 (15 oz.) can tomato or marinara sauce (low-sodium or no-salt)
• 8-10 lasagna noodle sheets (wheat or gluten-free)
• ½ (15 oz.) container low-fat ricotta cheese (or ½ c. vegan feta, crumbled)
• ½ c. low-fat mozzarella or dairy-free cheese, shredded (optional)
• salt and pepper to taste (optional)
  

Directions

1. Rinse, peel and cube the eggplant.
2. Put the olive oil in a skillet, then add the eggplant. Sauté until soft (approximately 8–12 minutes).
3. Add half the tomato sauce and cook for an additional 2–3 minutes, then set aside.
4. Prepare the lasagna noodles according to package directions. (The noodles should easily bend/fold, but not be overly limp or soggy.)
5. If using shredded cheese, mix one third of it with the ricotta (or feta). After, begin to stuff each shell with one tablespoon of tomato sauce and one tablespoon of cheese.
6. Spread another third of the tomato sauce onto the bottom of a baking dish.
7. Carefully place stuffed shells on top of the sauce, then cover them evenly with the remaining sauce.
8. Bake at 350°F for 30–40 minutes.
9. Lightly cover with the remaining shredded cheese, plus salt and pepper, if using.
10. Serve yourself one portion, then pack up the rest in microwavable containers with lids to make re-heating a breeze!
    

Nutrition Information

Per serving: (calculated using wheat noodles, ricotta and no sodium tomato sauce) 339 calories (68 from fat), 8 g total fat (2 g saturated fat), 10 mg cholesterol, 324 mg sodium, 58 g carbohydrates, 7 g fiber, 8 g sugar, 13 g protein. Exchanges: 4 carbs, 2 vegetables, 1½ fat, 2 protein

Pro Tip: If you are not a fan of eggplant, use canned or jarred artichoke in this recipe instead.

For more single-serving recipes plus meal prep tips, a five-day meal plan and more, check out “TOPS Every Day, Volume 1: Nutrition & Meal Planning.”

This article was written by Rachel Werner, TOPS Nutrition and Fitness Editor, and was originally featured in the January/February 2026 issue of TOPS News magazine. Check out Rachel’s Wellness Wednesday blog on tops.org. Rachel also took all the recipe photos included in this feature.  

 

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