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Breakfast: Banana porridge – made with 27g oats, 150ml of whole milk, 100ml of water, a sliced banana and 10g flaked almonds. We’ve included the value for fibre too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK aren’t eating enough fibre, so it’s important to try and include good sources in your diet everyday. Some of the recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve one person or look at the chef’s tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste. Breakfast: Banana porridge – made with 27g oats, 150ml whole milk, 100ml water, 85g sliced banana and 1 tbsp of flaked almonds. single-serving recipes for every solo chef who just wants a satisfying and delicious home-cooked meal for themselves.
Disclaimer: every effort has been taken to make these meal plans as accurate as possible but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs. If you can, buy meat in bulk and freeze in portions. Separating larger portions of mince - for example, into two plastic containers - can save pounds over the year. This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
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These meal plans outline daily food intake, but it’s still important to remember to drink regular fluids. This includes plain water, plain milk, and tea or coffee without added sugar. Cooking for one is harder than it seems and it can leave anyone wanting to make a healthy, tasty meal either throwing out extra helpings or watching expensive ingredients expire. But it’s possible to prepare single-serving recipes that are full of flavor, easy to make, and economical if you have the right guide.
Planning meals for one person that are both healthy and affordable can seem like a huge task, especially when a lot of recipes are designed for families, couples or parties. However, there are some handy tips that can help you to make your weekly meals more affordable: Breakfast: Omelette made with two eggs, tomato, 40g spinach and four mushrooms, cooked with 1.5 tsp olive oil. Lunch: Sardines on toast – sardines in tomato sauce made with two slices of wholemeal toast with vegetable oil-based spread and four cherry tomatoes. Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you. Please speak to your diabetes health care team before making significant changes to your diet.Breakfast: Omelette made with two eggs, a tomato, 40g spinach and four mushrooms (cook with 1.5tsp of olive oil). Try buying a combination of frozen, fresh and canned fruit and vegetables to get the best value for money. Tinned fish, beans, pulses, eggs and vegetarian alternatives can be a cheaper way to get a good source of protein. This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Reducing carbohydrate intake and changes to body weight may mean your medication needs adjusting. Important points about this meal plan
A mix of whole milk and semi skimmed has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium. Our Cooking for one meal plan is aimed at helping an average adult to maintain their body weight, but it should be adjusted according to your needs. Remember, everyone requires a slightly different amount of nutrients each day. For example, we don't all need to eat the same amount of caloriesThere’s no one-size-fits-all way of eating, but we’ve put together this handy, nutritionally balanced meal plan to help. It’s targeted at those who cook for one - designed to save you time, money and food waste. It’s calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.
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