A blogger asked the question,
How can you shop and cook for one on a budget?
Here are some cost effective tips for the single person:
Avoid recipes that have rare ingredients you won’t use often. It is, of course, easy to cut a recipe in half or in quarters to serve just yourself. But if the recipe calls for a bunch of an expensive ingredient that you can’t buy less of, you may waste it. If, for example, a recipe calls for several different fresh herbs, just buy one that you love and use more of it. Here are some healthy recipes for one or two http://www.eatingwell.com/recipes/collections/healthy_cooking_two_recipes.html
Shop in bulk bins section. This allows you to buy a tiny scoop of nuts or a little bit of a few different grains. You get fresher ingredients that you can use up on a single meal, and you save money.
Consider the egg. Eggs are a good protein source for a single meal. A fried/scrambled egg over some sautéed vegetables such as spinach on top of whole grain noodles or toast makes a quick dinner. Boil one or two eggs ahead of time and they make great sandwiches or quick grab and go breakfast item.
Purchase some fresh vegetables or whole fruits but frozen can be cheaper. Purchase them in the bag, rather than the single box. This way you can take out what you need, retie, put back in the freezer and have no waste.
Buy a little bird such as Cornish hen or a chicken breast. Try roasting in a pie plate or a small pan with a potato, carrot, turnip, or other vegetable cut up underneath. It’s like a downsized roasted chicken.
Use greens in more than one way. Greens are the first thing to go in the refrigerator, and yet you can’t really buy half a bunch. So if you have a bag of spinach makes a salad and also you can add it to your main dish. Try laying some in a foil packet add one piece of fish and bake or stir it into soup.
Make soup or pasta. Not a groundbreaking idea. But both are great warmed up (or even cold, in the case of pasta), so no harm in having extra that can be frozen in small portions. On a day you’re not up for cooking, just defrost and you have quick meal.
For pasta, try to buy the whole grain type – that way you are getting fiber and more nutrients for your buck. If adding sauce, purchase the small 4 oz tomato sauce cans so you will have less waste.
If you purchase canned soup, try the low-sodium varieties to keep salt consumption in control. Soups can be a good base for a hardy meal. Add more frozen vegetables, or cut up leftover meat or cooked pasta to the soup.
Check for the individually frozen fish or meats, which allow you to one and put the others, back in the freezer. Pair with frozen vegetable and sweet potato and you have a meal that could all be cook in the microwave.
Don’t forget beans, they are a quick no –meat meal packed with protein and fiber. You can use kidney beans with chili powder and tomato sauce for easy chili to warm you up on cold evenings. Or look for vegetarian chili already in the can. Try lentil soups and rice and bean combination found in the in the instant rice section.
If you open a can of beans and don’t not use them all, try adding the beans to a wrap sandwich. For example, black beans make a great addition to a grilled chicken wrap.
Try the whole grain instant rice packets these often come in individual sizes that microwave in a short time, some as quick as 90 seconds. If you do prepare rice, use the extras in soups, or even make a great dessert, rice pudding. http://www.recipezaar.com/Rice-Pudding-For-One-12687
Plan your menus. Just because you’re eating for one or two, don’t think you shouldn’t plan ahead. Planning what you will have for meals every three days or weekly (depending on your storage capacity) will save you time and money. Think of meal combination in which you “cook once and serve twice.”
Sample menu options:
Monday – Prepare Cornish hen for dinner.
Tuesday use some leftovers for sandwich for lunch
Wednesday have something different such as vegetarian chili…
…and on Thursday add the remaining chicken to pasta with vegetables or to a can of vegetable soup.
Friday, try individual homemade pizza (see comment from Gabby)