14 Whole30 Recipes for One (Single Servings FTW!) (2024)

If the Whole30 is on your to-do list, we’ve got some good news: There’s no shortage of quality recipes on the internet. The not-so-great news (for some of us): Most of those recipes are designed to feed at least two people. Sometimes this really simplifies the meal-planning process. But what if you’re single? Or the only one in your house on the program? Or stuck with a shoebox-size fridge that just doesn’t have space for tons of leftover chicken stir-fry?

These Whole30 recipes make just one serving, so they tackle the problems you face when you’re cooking solo: too many leftovers, spending unnecessary time in the kitchen, and reminding yourself that your imaginary boyfriend won’t be clearing a plate any time soon. These are all about you (the #greatistyou).

1. Denver Scramble

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If your prosciutto’s Whole30 approved (this means it only contains salt and pork), throw it into your breakfast scramble with onions and peppers. With the three eggs in this single-serving recipe, there’s enough protein here to power you through the morning.

2. Single-Serve Paleo Breakfast Skillet

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Banana’s starchier cousin, plantain, makes a special appearance in this skillet, adding a sweet contrast to the bacon and plenty of healthy carbohydrates for a.m. energy. Toss a fried egg on top so the runny yolk can ooze over the meat and veggies for a no-brainer “sauce.”

3. Spaghetti Squash Frittata for One

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Add a ton of volume to your frittata with one and a half cups of cooked spaghetti squash folded right into the eggs. The noodle-like filling almost makes it feel like you’re eating pasta for breakfast, while the added spinach and peppers boost the veggie count even higher.

4. Sweet Potato Breakfast Skillet (For 1)

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It comes in a small skillet, but this meal sure packs in a ton at once: protein from the chicken and egg, sweet potato for filling carbohydrates, and lots of avocado for some healthy fat. If there were prizes for the picture-perfect balanced breakfast, this one would be in the running.

5. The Breakfast Salad

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One of the perks of the Whole30 is getting creative with the approved ingredients—why not use some of them in a breakfast salad? If you can’t find turkey sausage with zero sugar included, the blogger suggests compliant bacon as a yummy alternative.

6. Sweet Potato & Egg Breakfast Boats

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Choose a Whole30-compliant hot sauce, and make sure your bacon is just pork and salt, and these sweet potato breakfast boats can be what you’re chowing down for your next breakfast. They take a little while in the oven, so bookmark them for a weekend—the extra time is worth the gorgeous (and tasty) results.

7. Pan-Seared Salmon With Capers and Baby Artichokes

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Who says single-serving meals have to be rushed and half-heartedly thrown together? Treat yourself to a special night in with a superfood salmon dinner, sprinkled with capers and served alongside artichokes. The whole thing only takes about 20 minutes total. Not on Team Capers? Leave ’em out.

8. Stuffed Avocado With Garlic Shrimp

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Avocado is practically the poster child for clean eating, and here, it’s filled with even more fresh, nutritious ingredients, like olive oil, shrimp, and herbs. Just looking at it makes you feel better (but eat it too because it’s delicious).

9. Skillet Chicken With Artichokes for One

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With artichoke hearts, red onion, and Kalamata olives in the skillet (along with chicken), it’s hard to decide which ingredient is the star of this show. Take one bite and you can choose who gets the gold, the silver, or the bronze. Note: Leave the feta cheese out of this one. Save that for when your Whole30 is over.

10. Spaghetti Squash Stir-Fry

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If you’re in the market for a new stir-fry recipe, you’ve landed on a gem. Spaghetti squash gets upgraded in the simplest way by adding in lots of veggies and chicken.

11. Paprika Lunch Omelet

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Not just for breakfast, eggs are fair game any time of day, especially on the Whole30. Whip up this omelet for a quick lunch or dinner; it’s simple and straightforward, but the paprika, oregano, and thyme give it that special touch.

12. Baked Italian Chili Chicken

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A chicken bake is usually made for a crowd, but this single-serving version gives you all the juiciness of oven-roasted tomatoes and meat, without the hassle of storing leftovers. Serve with potatoes to sop up all the flavors.

13. Zucchini Noodles Aglio and Olio

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You’ll need to hold off on the optional Parmesan garnish here to keep things dairy-free, but we promise you won’t even miss it (especially if you add an egg instead, which we highly recommend so this meal gets some protein). You’ll be amazed at how just olive oil, garlic, and red pepper flakes can take zucchini to new heights.

14. Easy Lemon Chicken

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No need to roast an entire bird if you’re craving a chicken dinner just yourself. This recipe is the definition of simple in so many ways: There are no fancy seasonings, it’s ready in just 12 minutes, and adaptable to the veggies you have on hand. Swap out the tablespoon of white wine for compliant broth—or even just water!

14 Whole30 Recipes for One (Single Servings FTW!) (2024)


How to cook for just one? ›

12 tips that make cooking for one person a breeze
  1. Keep staple items on hand. Buy cooking basics in bulk and store them in air-tight containers. ...
  2. Buy individual pieces of produce. ...
  3. Learn how to scale down recipes for one person. ...
  4. Get creative with seasonings. ...
  5. Freeze extra ingredients and leftover meals.
Sep 19, 2018

What foods are off limits on Whole30? ›

For 30 days, you will cut out all grains, legumes, soy, dairy, alcohol, added sugars, artificial sweeteners, and processed foods containing any of these ingredients; and load up on all sorts of vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats.

How much fruit can you eat on Whole30? ›

Our meal template recommends around two servings of fruit per day, eaten with your meals (and not on their own as “dessert” or a snack). However, that's just a starting point, not a hard and fast mandate. We're really not concerned with the amount of sugar in whole foods, in the context of your Whole30 meals.

Can you have fruit for breakfast on Whole30? ›

On the surface, the Whole30 program rules are fairly simple. For 30 days straight, you're only allowed to eat meat, vegetables, and fruit.

Is there a meal plan for just one person? ›

Make mealtime easier and eliminate food waste with our easy meal plans for one! Our structured weekly meal plans for one include single serving recipes for those cooking for one. Not only do these plans save you money, but they also prevent food waste by ensuring no leftovers.

How do I plan a menu for one? ›

Meal planning for one is key
  1. Look at your calendar. See what your week looks like. ...
  2. Choose your meal prep recipes. Especially when you're cooking for one, you don't want to buy ingredients you already have or overlook something you need to use up. ...
  3. Assess your time and energy to prep this weekend.
Dec 9, 2022

Why do I feel so bad on Whole30? ›

The abrupt decrease in added sugar and processed carbs can leave you feeling lethargic, headachy, and brain-foggy until your metabolism adjusts. Cravings for the foods or drinks you've eliminated can also make you cranky, fidgety, and easily irritated.

What is the one bite rule on Whole30? ›

One bite of pizza, one spoonful of ice cream, one sip of beer within the 30-day period and you've broken the 'reset'—and have to start over again on Day 1,” Whole30 instructs.

Can I have peanut butter on Whole30? ›

Though peanuts and peanut butter aren't allowed on the Whole30 program, other nuts and nut butters are. Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper.

Which day of Whole30 is the hardest? ›

According to The Whole30 Timeline, Days 10 and 11 are the hardest, because you've gotten past the headaches and tiredness, but you haven't started seeing the big benefits. And you're really, really aware of the things you can't have.

What is the pancake rule for Whole30? ›

Specific foods that fall under the “Pancake Rule” include: pancakes, crepes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, alternative flour pizza crust or pastas, granola, cereal, or ice cream. No commercially-prepared chips (potato, tortilla, plantain, etc.) or French fries either.

Are potatoes OK on Whole30? ›

Are Potatoes Whole30? Yes! As of January 2021, all varieties of potatoes are included in the Whole30 diet. Yet, the catch is that fries and chips are not included in the diet as they are not considered to be “real” or whole foods.

Is canned tuna Whole30 compliant? ›

Canned tuna – If you are on a Whole30, just double-check the ingredients. A lot of canned tuna contains soy (look for the “CONTAINS SOY” disclaimer below the ingredients), which is not Whole30 compatible. My Walmart has a store brand that is compatible, as well as I can find it fairly affordably at Winco.

Is olive oil allowed on Whole30? ›

Extra virgin olive oil is approved and Whole30 compliant. Regular olive oil (aka pure olive oil) and light tasting oil are also approved by the authors. While on the Whole30 plan, you should avoid most packaged salad dressings and mayonnaise. Most of these products are made with seed oils and are not compliant.

Is oatmeal OK on Whole30? ›

When you're on Whole30, toast, cereal, and oatmeal won't fly. But that doesn't mean you have to eat a plate of boring scrambled eggs each and every day. These casseroles, egg cups, breakfast stacks, and more will have you looking forward to your morning meal—and full way beyond your morning commute.

How do you cook well for one person? ›

Cook once, eat multiple times.

Sure, you can take a family-size recipe and divide everything by four or six to make a meal for one person. Or you can cook larger meals and freeze leftovers in single portions to eat another time.

How to cook cheaply for one? ›

Budget meals for one
  1. Dhal with garam masala carrots. ...
  2. Pea & ham pot pie. ...
  3. Super-quick sesame ramen. ...
  4. Baked ginger & spinach sweet potato. ...
  5. Brown butter linguine. ...
  6. Chorizo hummus bowl. ...
  7. Microwave shakshuka. ...
  8. Sardines & tomatoes on toast.

How do you cook for one and not waste food? ›

Cooking for One with Zero Waste
  1. Keep a Food Waste Journal. ...
  2. Seek Out Single-Serve Recipes. ...
  3. Prep Once, Eat All Week. ...
  4. Make a 'Big Salad' ...
  5. Shop at Farmers Markets or CSAs. ...
  6. Get the Right Storage Containers. ...
  7. Learn the Truth About Food Date Labels. ...
  8. Find Your Favorite 'Kitchen Sink' Recipes.

How do you eat healthy when cooking for one? ›

Senior Dietitian Victoria Taylor shares 6 tips on preparing healthy meals for one:
  1. Plan ahead. Planning is always helpful, and when you're cooking healthy meals for one, it's even more important. ...
  2. Stock up on healthy staples. ...
  3. Halve the recipe. ...
  4. Use leftovers. ...
  5. Minimise mess with the microwave. ...
  6. Choose healthy, ready-made meals.
Sep 1, 2021


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