How Solo Cooking Led Me Back to Myself

Cooking for yourself can be a wonderful act of self-care and a way to nourish the body and mind. Healing from a tumultuous relationship, Sreya Vittaldev discovers the wonders of meal prep and the benefits of cooking for yourself. She shares some of those lessons here.

Seven years ago, I moved out of my parents' home. I was nearly 27, seeking to escape the pressures of ‘settling down into marriage.’ A week into my new living arrangement, I prepared a meal that I still think about today: a simple plate of rava-fried chicken with a simple salad. As I took that first bite, I thought to myself, "Wow. I can't believe I made this!"

Moving out was a significant step in asserting my freedom and autonomy, not just in life but also in the kitchen. Coming from a strictly vegetarian family, this was my moment to break free from those dietary restrictions and explore the culinary world on my own terms.

During this period, I wasn't only cooking for myself; I was also cooking for my then-partner. I had grossly underestimated the effort required to manage both cooking and maintaining a home. From grocery shopping to cleaning, prepping, cooking, and cleaning again, the tasks were endless. In 2017, we were still commuting to work, and the challenges of running a household alone became overwhelming.

When it came to our meals, I sometimes overdid it. I would prepare elaborate dishes in a futile attempt to salvage our deteriorating relationship, hoping that pleasing my partner with these meals would help us reconnect. I took on the burden of managing everything at home in exchange for approval and affection. It wasn’t until things escalated into physical abuse in early 2020, at the onset of the pandemic, that I found the strength to end my relationship and start anew, alone and uncertain of how to care for myself.

Cooking for one suddenly felt incredibly lonely. I struggled with poor eating habits, debilitating mental health, excessive groceries and bad purchase decisions on a single income. I made numerous mistakes: batch meal prepping too much, buying too many vegetables, and letting food go to waste. My research on meals for single people didn’t yield very useful resources, motivating me to figure things out on my own.

When I first heard of meal prepping, it seemed like a very boring thing to do. As someone who is neurodivergent and diagnosed with adult ADHD, I need to keep my meals vibrant and interesting. Meal prepping also sounded like a lot of work with minimal rewards — especially if it meant eating the same meals throughout the week. Here’s how I addressed it:

Figuring out what I like to eat: I had to become self-aware and identify what foods I enjoy in terms of proteins, carbs, and fats. I created a list of veggies, fruits, meats, herbs, cheeses, and snacks—everything I liked. This helped me know exactly what I wanted to eat.

Consulting a nutritionist: Understanding my nutritional requirements was key to building a proper meal plan. Consulting a nutritionist ensured I covered the basics, allowing me to build upon them. My goal wasn’t weight loss or any specific diet; I just wanted to eat right.

How to Meal Prep for One

I've learned some great tips for meal planning over the years, and they've made a big difference in my daily routine. Here’s what’s worked for me:

Grocery Shopping
Buy veggies in small amounts to last for 5-6 days. For me, buying about 200g of each veggie is perfect. I usually stick to 3-4 types to keep things simple. This doesn’t include basics like onions, tomatoes, ginger, and garlic—I buy those in larger quantities since I use them all the time.

Prep for How Much You Eat
It’s important to know how much you personally eat, and prep accordingly. Think about how many meals you need each day and cut your veggies and greens in advance. This way, you can just grab them from the fridge and cook right away. It saves so much time!

Prep Only for 2 Days’ Worth of Meals
To keep things interesting and to avoid boredom, I only prep food for two days at a time. This helps prevent food waste and keeps me from getting tired of the same meals. Plus, it makes it less tempting to order takeout when I know I have something good waiting in the fridge.

Precooked Foods
Having some pre-cooked items like dals, legumes, salad dressings, and proteins like roasted chicken or paneer is a lifesaver. These are great for quick and satisfying meals. Just remember to pre-cook only what you need for a meal to keep things fresh.

Marinades
Marinades are fantastic for adding variety and ensuring you use up all your prepped veggies and meats. I like to divide my portions and use different marinades for each. This keeps my meals exciting and helps prevent food from going bad.

Personal Tips and Tricks
Over the years, I've picked up a few hacks that have made meal-prepping even easier. For example, I only use clear/transparent containers and bags to store my prepped ingredients, which helps me see everything in the fridge because I have a habit of forgetting. I also invested in a good food processor, salad spinner and sturdy reusable ziplock bags in all shapes — these tools have been game-changers in my kitchen.

Single Serve Recipes

Here are a few of my go-to single-serving recipes:

Meat marinades: I buy 500g chicken and divide them into 5 portions with 5 different marinades inspired by these cuisines — Asian, Italian, Andhra style, Mangalorean style and maybe even a fun pickle-inspired marinade! Lasts me through the week. You can find inspiration from my Instagram recipe.

Overnight oats & protein smoothies: I prep these overnight for the next day’s breakfast and top them up with fruits, dry fruits and maybe some chocolate.

Salads: I clean and pre-pack salad greens in ziplock bags for convenience. I also prepare and store various salad dressings in the fridge. Additionally, I pre-cook and store grilled meats and veggies, allowing me to quickly assemble a wholesome meal whenever needed. I have a great recipe for a bright kale and lettuce salad with roasted veggies and chicken on my Instagram that you must make!

The Advantages of Meal Prep

Mindful Budgeting

Living on a single income means being mindful of my grocery budget. I plan my meals around seasonal produce, and I always make a shopping list to avoid impulse buys. I’ve also found that purchasing directly from your neighbourhood market is a lot cheaper than relying on quick commerce apps.

Mental Health and Self-Care

Cooking for yourself can be a wonderful act of self-care. It’s a way to nourish your body and mind. I find that taking the time to prepare a meal is a great way to unwind and focus on something positive.

Adapting to Changes

My meal-prepping strategies have evolved over time. When I started working in F&B with longer hours, I adjusted by prepping more during my free time. Flexibility is key—don’t be afraid to change things up as needed.

Community and Support

Even though I live alone, I stay connected with a community of fellow cooking enthusiasts online. There are countless blogs, forums, and social media groups where people share useful recipes!

Sustainability

I’m mindful of reducing food waste by using all parts of the vegetables I buy and composting scraps. Choosing reusable storage options and buying locally sourced produce whenever possible has also made my meal prepping more sustainable.