Sticking to a ketogenic diet doesn't have to mean complicated cooking or making big batches of food that might go to waste. For those living alone or simply seeking a quick and easy meal, single-serving keto recipes are the perfect solution. These recipes are designed to be simple, satisfying, and packed with flavor, all while adhering to the low-carb, high-fat principles of the keto diet.
The Keto Meal Plan for One Person
The "Keto Meal Plan for One Person" is a comprehensive guide tailored for individuals on a ketogenic diet, focusing on single-serving, low-carb, high-fat meals. It includes a variety of simple, easy-to-prepare dishes that fit a solo lifestyle. This plan is perfect for those on a keto diet living alone. It’s about making keto practical and enjoyable for one, without waste or excess.
This plan offers single-serving recipes that are easy to make and perfectly portioned for one. From satisfying breakfasts to delicious dinners, each keto-friendly meal is designed for simplicity and convenience.
Main Benefits
The Keto Meal Plan for One Person is tailored for individual servings, making meal preparation and planning convenient for a single person following a ketogenic approach. This plan focuses on easy-to-make, balanced meals that cover essential nutrients while adhering to keto principles. It encourages portion control and provides a variety of options for satisfying and nutritious meals.
Foods to Limit or Avoid
To adhere to a keto diet, especially when cooking for one, it's important to be mindful of certain food categories:
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- High-Carb Convenience Foods: Limit packaged snacks and ready-made meals.
- Sugar and Sweets: Avoid candies, desserts, and sweetened beverages.
- Processed Meats: Choose fresh over processed sausages and deli meats.
- Excessive Dairy: Consume dairy in moderation to manage calorie intake.
- Grains and Legumes: Steer clear of rice, bread, pasta, beans, and lentils.
- Highly Processed Oils: Opt for minimally processed oils for cooking.
- Alcohol: Consume alcohol in moderation, if at all, for a solo keto approach.
Budget-Friendly Tips
- Eggs, spinach, and avocado are staples that can be bought in bulk.
- Olive oil, chicken breasts, and thighs are often cheaper when purchased in larger quantities.
- Mixed greens, salmon, and asparagus can be more cost-effective when bought in larger sizes.
Quick & Easy Keto Recipes for One
Here are some easy keto recipes for one person to keep you fueled and stick to your health goals. All of our recipes use just eight ingredients or less, making them ideal for busy days when you need something fast.
Breakfast
- Quick Mediterranean Breakfast Bowl: Combine hard-boiled eggs with cucumbers, tomatoes, crumbled feta, and a light dressing for a refreshing and protein-packed start to your day.
- Keto Smoothie: Make this keto breakfast smoothie with spinach and fresh berries using any plant-based milk you like. You can also swap the hemp seeds for any nuts or seeds
Lunch
- Pesto Turkey Lettuce Wrap: Combine turkey with pesto and enjoy a tasty lettuce crunch.
- Cod with Cucumber, Avocado & Mango Salsa Salad: If you're looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories
- Healthy Mexican Tuna Salad: This salad is bright and fresh, full of flavor and texture, healthy and high in protein.
Dinner
- Mediterranean Turkey-Stuffed Peppers: This low-calorie dinner is rich in vit C and folate too. Filling the peppers with low-fat turkey breast mince keeps it lean.
- Spanish Chicken Traybake with Chorizo & Peppers: Simply pop herby chicken thighs into a roasting tin with colourful veg and spicy sausage. To make this keto-friendly, serve with keto bread.
- Peanut Butter Chicken: Any leftovers freeze well and make a handy lunch.
- Baked Salmon: Get all the goodness of omega-3 with easy baked salmon for lunch or supper. It's super versatile and makes a great partner for salads, veggies and pasta
- Barbecued Bavette Steak & Tomato Salad: Barbecue bavette steak and drape over Tom's simple tomato, red onion and feta salad. It makes a lovely lunch or light supper in summertime
- Thai Broccoli Rice: Replacing rice with broccoli that's been blitzed to grains makes a colourful and healthy, quick-cook vegetarian keto meal
- Cowboy Butter Steak: This recipe calls for searing a bone-in ribeye, then basting it with a zesty, smoky butter until the outside has a perfectly brown crust, and the inside is tender and medium-rare.
- Keto Beef Stew: It's still silky and every bit as comforting as the original. In this keto recipe, we make up for the lack of thickener by ensuring that we really reduce the stew to create something rich and stick-to-your-ribs good.
- Keto Chicken Parmesan
- Lemon-Brown Butter Salmon
- Garlicky Greek Chicken
- Keto Pork Chops
- Keto Beef Stroganoff
- Feta & Herb-Crusted Salmon
- Keto Bacon Chicken Thighs With Garlic Cream Sauce
- Taco Skillet: This Taco Skillet is made with taco meat, bell peppers, and diced tomatoes. Top with plenty of cheese, sour cream, and guacamole.
Snacks/Sides
- Low-Carb Microwave Cottage Cheese Chips: These high-protein chips are the best!
- Cauliflower Fried Rice: Whether you’re skipping carbs, trying to eat more vegetables, or are just looking for a lighter side dish so you can eat more orange chicken (relatable!), this cauliflower fried rice is for you.
- Philly Cheesesteak Lettuce Wraps
- Cheesy Broccoli Cheddar Spaghetti Squash
Soups
- 3-Ingredient Keto Tomato Soup: You wouldn't guess this is a 5-minute, 3-ingredient keto tomato soup since the flavor is all there.
Bread & Pizza
- Microwave Cottage Cheese Pizza Bowl: With this, you can satisfy pizza cravings in minutes.
- Cauliflower Pizza Crust: It might sound crazy, but it can be a delicious and healthy alternative to the classic.
- Keto bread: Try this keto almond bread for a healthy bread replacement that's made with nuts and seeds. The loaf will be slightly wet but you can dry the slices in an oven or toast them
- Tomato baked eggs: Whip up these easy baked eggs with a garlicky tomato sauce and serve with crusty keto bread for a lazy weekend brunch, or light lunch, that's sure to satisfy
Desserts
- High-Protein Cottage Cheese Chocolate Mousse: This mousse is rich and creamy and an ideal treat when chocolate cravings hit.
- Keto Blueberry Mug Muffin: This muffin is moist and sweet with the right amount of blueberry goodness!
- Keto Chai Spice Mug Cake: This may be the best keto chai spice mug cake out there!
- Keto brownies: Bake these sumptuous keto brownies using nut butter, courgette, cacao and almond flour. They're moreish and perfectly moist - just how a brownie should be
- Keto chocolate cake: Try our keto version of a classic chocolate cake. To keep the carbohydrate levels low, the recipe uses xylitol, almond flour and cacao powder.
- Keto Mac & Cheese: This version takes out all the trouble children (ahem, PASTA) without sacrificing flavor. The pork rind topping is totally optional, but we think it adds a pleasant crunch.
Single Serve Keto Dinners
- Cauliflower Mash Shepards Pie: Add 1 tbsp of butter along with handful of chopped onions, carrots and celery to a medium heat pan. Cook down until veggies are soft/translucent. Add in 3 ounces of cooked ground beef and garlic powder and combine well heating through completely. Set aside. Place 2 cups of chopped cauliflower into a processor and add parmesan cheese, 1 tbsp melted butter, salt and pepper. Process multiple times, using a spatula to push down the mashed cauliflower between processes. Layer beef mixture into a small single serve bowl (oven safe!) and layer the cauliflower mash on top. Sprinkle with cheese and bake in the oven at 350 degree for twenty minutes.
- Lettuce Tacos: Separate out three big lettuce boats. Heat 3 ounces of cooked ground beef and sprinkle one ounce into each of the three lettuce boats. Layer with cheese, guacamole, sour cream, onion and tomato (all optional).
- Pasta with Meat Sauce: Dry off Shirtaki noodles with a paper towel. Heat noodles in a pan over medium-high heat for 10-12 minutes. Heat 3-5 ounces of ground beef in a skillet over medium heat and add the cream cheese, tomato paste, garlic powder, salt and pepper.
Other
- No-Rice Sushi Rolls with Smoked Salmon: Anyone can make these delicious sushi rolls at home!
- Herb omelette with fried tomatoes: Make a perfect, protein-rich brunch or breakfast for two people.
- Ginger & soy salmon en papillote: Steaming the salmon in a parcel, in its own marinade, with the spiralized veg, ensures the fish is juicy and full of flavour. Serve with cauliflower rice for a keto-friendly meal
- Tarragon, mushroom & sausage frittata: Serve up this filling frittata in just 20 minutes. With tarragon and mustard to boost the flavour and asparagus to top up your greens, it's also rich in folate
- Mushroom brunch: You only need mushrooms, eggs, kale and garlic to cook this tasty one-pan brunch. It's comforting yet healthy, fibre rich and gluten-free too
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