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

Can you eat as much as you want on Whole30? ›

Unlike many other diets, there is no need to track calories, measure portions, or count points. Also, weighing yourself is strictly reserved for days 1 and 30 of the program. Following the Whole30 diet involves eating as much as you'd like from the approved list of foods while avoiding certain foods for 1 month.

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.

Is there portion control on Whole30? ›

Some people refer to the Whole30 program as a diet, but it's not a diet in the traditional sense. Rather, it's a nutritional program. So it doesn't involve exercise, portion control, or calorie or macronutrient (carbohydrates, protein, or fat) counting.

Is there a meal plan for just one person? ›

EveryPlate offers meal kits for one that are quick and easy to prepare, and require minimal clean-up. With our meal delivery service for one person, you also receive your food delivered to your door - there's no need to drive to the store, hunt for ingredients, or spend time standing in line.

How do I plan a menu for one? ›

Plan to Use Every Ingredient You Buy
  1. Pick an ingredient or two from your fridge or pantry that you need to use up.
  2. Think of a dish that uses those ingredients, then add what you don't have to your list.
  3. Think about what you'll have leftover from that recipe. ...
  4. Repeat steps 1–3 until you have a plan for the week.
Dec 30, 2021

Which day of Whole30 is the hardest? ›

Mentally and emotionally, we call Days 10 and 11 “the hardest days.” This is when you are statistically the most likely to quit your Whole30.

How many pounds do you lose on Whole30? ›

My first round of Whole30, I dropped 11 pounds and 13 inches; my second round, I dropped 6 pounds and 5 inches; and my third round, I maintained a healthy weight and dropped 3 inches.

What happens after 30 days of Whole30 diet? ›

Step Two: Reintroduction

The reintroduction period is perhaps the most important Whole30 stage. This is where you really learn how the foods you used to eat (and eliminated for the last 30 days) affect how you look, feel, and live.

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.

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.

Are pickles OK on Whole30? ›

Pickled Cucumbers are a great condiment! With this quick and easy pickled cucumber recipe, you will want to keep these well-stocked in your refrigerator for all your Whole30 meals.

What are the negatives of Whole30? ›

Followers of the diet have noted weight loss and increased energy, along with the identification of any problem foods. But what are the disadvantages? Some downsides include Whole30 side effects like digestive problems, worsened food cravings, and reduced nutrient intake.

What can I put in my coffee on Whole30? ›

You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew. But remember, Whole30 guidelines exclude milk, cream, non-compatible milk substitutes, and added sweeteners—including date paste or stevia (more on that below).”

Is peanut butter 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. Its smooth, sweet taste pairs well with apples ( 1 ).

How do you cook well for one person? ›

6 tips for making 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

Is cooking for One worth it? ›

Cooking for just one or two people can be a challenge, but it's worth the effort because it saves your wallet and waistline.

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.


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