Cooking Healthy Meals For 1 or 2

We have compiled the fastest and easiest (but no less tasty and healthy) recipes that will help you prepare dinner for 1 or 2 quickly and tasty.

Top 10 Healthy Meals for 1 or 2

Cooking Healthy Meals For 1 or 2

1. Fried rice with vegetables

Dinner in 10 minutes for the busiest vegetarians – ready-made rice, frozen legumes and eggs. Fast, satisfying, tasty!


  • Boiled rice 4 cups
  • Frozen corn 150 g
  • Frozen green peas 150 g
  • Eggs 3 pcs.
  • Sesame oil 2 tbsp.
  • 2 cloves of garlic
  • Ginger 1 tbsp.
  • Rice vinegar 1/2 tbsp.
  • Soy sauce 2 tbsp.
  • Fresh herbs to taste

For this dish, you will need ready-made rice. Mash it a little with a fork so that it becomes crumbly again.

In a large frying pan, heat one tablespoon of sesame oil and fry finely chopped garlic and ginger over medium heat for one minute. Then break the eggs into a pan and, stirring slightly, fry them for 1-2 minutes.

Add rice, another tablespoon of sesame oil and reduce heat. Stew for several minutes to combine the eggs with rice.

Pour in frozen corn and green peas, add rice vinegar, soy sauce and fry for another two minutes. Remove from heat, add your favorite greens, mix and arrange on plates.

2. Spicy shrimps with honey-lime sauce

These shrimps are easy to imagine on the menu of a Mediterranean restaurant. But we will tell you how to cook them at home, and even in less than 30 minutes.


  • Peeled large shrimp 450 g
  • Sour cream 200 g
  • Butter 1 tbsp.
  • Honey1 tbsp.
  • Lime juice 4 tbsp.
  • Lime zest 1.5 tsp
  • Fresh cilantro1 bunch
  • Paprika 1 tsp.
  • Caraway seeds 1/2 tsp.
  • Cayenne pepper 1/8 tsp
  • Cinnamon 1/8 tsp
  • Salt 1 tsp

Take a large bowl and mix one teaspoon of paprika, 3/4 teaspoon of salt, half a teaspoon of caraway seeds and 1/8 teaspoon of cayenne pepper and cinnamon. Roll shrimp in these seasonings.

Make the sauce. Take 200 g of sour cream, half a bunch of finely chopped cilantro, two tablespoons of lime juice, one tablespoon of honey, one and a half teaspoons of grated lime zest, and a quarter teaspoon of salt. Mix well with a whisk until a uniform sauce is formed.

Melt the butter in a pan and fry the shrimp for two minutes on each side. Sprinkle the dish with lime juice and fresh cilantro and serve with honey-lime sauce.

3. Stuffed sweet potato

Experiment time: like potatoes, but unusual. And if you add avocado, yogurt and salsa to it, then we are afraid that you will forget about fried potatoes or mashed potatoes for good!


  • Sweet potato 1 pc.
  • Egg 1 pc.
  • Avocado 1/4 pcs.
  • Fat-free yogurt 2 tbsp.
  • Salsa sauce 2 tbsp.
  • Fresh cilantro 1 tbsp.
  • Solt to taste
  • Pepper to taste

Wash and dry large sweet potato well. Peeling is not necessary. Put it in the microwave and cook in potato mode.

At this time, take a small bowl, beat one egg with salt and pepper. Cut the avocado into cubes and finely chop the cilantro.

When the sweet potato is cooked, remove it from the microwave (do not burn yourself!). Cut the potatoes and carefully remove the core from it. Mash it with a fork and mix it in a bowl with an egg.

Preheat the pan, add a little oil and fry for several minutes over medium heat a mixture of sweet pulp and eggs.

Now you can collect the dish. Return the fried mixture to the sweet potato, sprinkle with cilantro, put the avocado, add yogurt and salsa on top. It is ready!

4. Roast tofu

Another quick and healthy dinner for 1 or 2! And it also has a lot of vitamins A and K, potassium and trace elements useful for the heart, eyes and bones!


  • Tofu 220 g
  • Onions 1/2 pcs.
  • Champignons 3 pcs.
  • Cherry tomatoes 5 pcs.
  • Spinach 1 pack
  • Chile to the taste

Heat the pan over medium heat and fry the onion and mushrooms diced for 2–3 minutes (until the onions become transparent and the mushrooms soft). Add chopped tofu, mix and fry for another two minutes. Put tomatoes and spinach in a pan and fry for another 3-4 minutes. As soon as the spinach is tender, add to your taste chili sauce, mix and arrange on plates.

5. Veal chile

To speed up the process, buy ready-made salsa in the store. In this case, low-carb (an important point for those who are on a diet) aromatic veal chili will take you even less than 10 minutes.


  • Ground beef 450 g
  • Salsa sauce 120 ml
  • Cumin 1 tsp.
  • Coriander 1 tsp.
  • Cayenne pepper 1/2 tsp
  • Dried garlic 1/2 tsp
  • Solt to taste
  • Pepper to taste

Put ground beef in a medium pan, all the spices and lightly fry. Add salsa, mix well and simmer over low heat for 5-7 minutes. As a garnish for this chili, you can serve fresh vegetables, corn chips, cheese and sour cream – that’s just enough for your imagination. Bon Appetit!

6. Zucchini pasta with pesto sauce

At first glance, you won’t realize that there is no real pasta in this dish.


  • Zucchini 2 pcs.
  • Fresh basil 2 cups
  • Garlic 2-3 cloves
  • Cashew 40 g
  • Olive oil 100 ml
  • Lemon juice 2 tbsp.
  • Pepper 1/2 tsp
  • Salt 1/3 tsp

Start with pesto. Take a blender, beat the garlic, three tablespoons of olive oil, pepper and cashew nuts until a smooth paste is obtained. Add salt, basil, remaining olive oil – and turn on the blender again. Pour lemon juice at the very end and whisk everything again. Pesto is ready.

Take zucchini, cut in half and pass through a food processor or grate on a coarse grater – you should get thin “spaghetti”. Transfer it to a cup, pour the pesto and mix. That’s all!

7. Fried salmon with arugula and avocado salad

Take red fish, arugula, avocados – and you get an incredibly healthy dinner, rich in “healthy” fats and omega-3 fatty acids. Scientists say that these foods can reduce the risk of heart disease.


  • Salmon fillet 4 pieces 150 g each
  • Arugula 1 packing
  • Avocado 1 pc.
  • Olive oil 100 ml
  • Lemon juice 2 tbsp.
  • Parmesan cheese to taste
  • Solt to taste
  • Pepper to taste

Dry the salmon steaks with paper towels. Heat 80 ml of olive oil over medium heat in a pan and lay the steaks skin down. Make the fire a little smaller and lightly push the fish with a shovel to the pan. Fry for six minutes.

At this time, mix arugula, lemon juice, three tablespoons of olive oil and diced avocado in a cup. Salt, pepper and sprinkle with grated parmesan.

Turn salmon over and fry on the other side for another couple of minutes. Put the fish on a paper towel to get rid of excess oil. Start serving: put a few tablespoons of salad and one salmon steak on top on a plate. Bon Appetit!

8. Pizza with chicken and barbecue sauce

No need to make the dough, no need to heat up the semi-finished products and do not even need to order ready-made pizza. We’ll show you how to cook it for dinner in 10 minutes.


  • Wheat cakes 2 pcs.
  • Chicken 1/2 cup
  • Mozzarella cheese 1/2 cup
  • Barbecue sauce 60 ml
  • Red onion 1/4 pcs.

Take the chicken meat (it could be grilled chicken from the store), heat it in the microwave and cut into small pieces. Spread barbecue sauce on wheat cakes (pita, tortilla – whatever you like), put mozzarella, red onion and chicken. Put the pizza in the microwave for 1 minute to melt the cheese. Cut into four pieces and eat while hot.

9. Broccoli cream soup with parmesan

Who says one can only eat soup at lunch? This healthy gentle spicy broccoli cream soup with parmesan will be the best end to a tough day.


  • Broccoli 2 heads
  • Parmesan crust
  • Soy sauce1 tbsp.
  • Lemon juice 1 tbsp.
  • Solt to taste
  • Pepper to taste

Boil 500 ml of water in a small saucepan. Cut broccoli into small pieces (they cook faster this way) and pour in boiling water along with a parmesan crust and a tablespoon of soy sauce. Boil the soup for 8 minutes over medium heat. When the vegetables are ready, remove the parmesan from the pan and beat the broccoli with a blender to a state of liquid puree. Add a tablespoon of lemon juice, salt and pepper to taste and warm the soup for a couple of minutes. Garnish with grated parmesan before serving.

10. Bean stew

A bit of Mexican cuisine in the late evening: you need the simplest products but it’s so delicious!


  • Boiled rice 2 cups
  • Canned black beans 1 can
  • Onions 1 pcs.
  • Canned chili peppers 60 g
  • Spicy tomato sauce (sofrito) 60 ml
  • Garlic 1 clove
  • Olive oil 2 tsp
  • Cumin 1 tsp.
  • Chili powder 1 tsp
  • Salt 1/4 tsp
  • Pepper 1/4 tsp

Heat oil in a large skillet over medium heat. Dice the onion and fry it for 2-3 minutes until it becomes soft and transparent. Add finely chopped garlic and canned chili peppers, caraway seeds, chili powder – and simmer for another 2 minutes.

Take boiled rice, mix it a bit and add to the vegetables in a pan. Warm the rice for 2-3 minutes, add hot tomato sauce and canned beans (pre-rinse it under water), mix everything again, salt, pepper and after 3 minutes you can start dinner.

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