How to Save Money on Solo Meals Without Eating the Same Thing Every Day

Eating alone can sometimes feel like a financial burden, especially when you're trying to balance variety with affordability. Many single diners struggle with food waste, the high cost of individual portions, and the temptation of convenience foods that quickly add up. 

However, with some smart planning and creative strategies, you can enjoy a diverse menu without breaking the bank. Here’s how to save money on solo meals while keeping your dining experience fresh and enjoyable.

The Financial Reality of Eating Alone

It’s no secret that the singles tax is a palpable financial burden that single people carry, especially at the grocery store. For context, here are the grocery bill estimates from the U.S. Bureau of Labor Statistics and the USDA in 2024. 

• Low-cost plan: $3,500 – $4,500 per year (~$290 – $375 per month)

• Moderate-cost plan: $4,800 – $6,000 per year (~$400 – $500 per month)

• Liberal-cost plan: $6,500 – $8,000 per year (~$540 – $670 per month)

Keep in mind that sometimes cheaper options can be much more unhealthy. The good news is that it’s possible to balance saving money, eating healthy and not getting bored of the same meals over and over.

Here’s how you can be efficient with your meals while not losing interest in what you’re eating.

Plan Your Meals

Meal planning is key to saving money and avoiding repetitive meals. Start by creating a weekly meal plan that uses common ingredients in different ways. For example, if you buy a bag of spinach, use it for a salad, in an omelet, and in a smoothie. Planning your meals ahead of time also helps you resist impulse purchases at the grocery store.

Buy in Bulk and Store Smartly

Buying in bulk may seem like overkill when cooking for one, but it can be a great way to save money if you store your food properly. Invest in airtight containers and freezer bags to keep food good for a long time. Portion out meat, grains, and frozen vegetables into single-serving sizes before storing them to make meal prep easy and efficient.

Embrace Batch Cooking

Batch cooking allows you to prepare multiple meals at once, saving time and money. Instead of eating the same meal every day, cook base ingredients like grilled chicken, roasted vegetables, and cooked grains that can be combined in different ways. For example, roasted chicken can be used in tacos, salads, and pasta dishes throughout the week.

Here are three recipe examples for batch cooking:

• Hearty Lentil and Vegetable Soup

• Sheet Pan Chicken & Roasted Veggies

• One-Pot Chili (Beef or Vegetarian)

Shop Seasonal and Local

Produce that’s in season is usually cheaper and fresher. Visit farmers’ markets or check for local grocery store deals to find affordable ingredients. If you have space, consider growing your own herbs or vegetables to save even more money over time.

As you prepare for your next grocery store trip, take a look at Upside to see what groceries you can save money on.

Utilize Your Freezer Wisely

Your freezer is your best friend when cooking for one. Freeze leftovers, portioned meats, bread, and even fresh herbs in oil to extend their shelf life. You can also pre-portion meals and freeze them for nights when you don’t feel like cooking, ensuring variety without waste.

Here's a shortened list of freezer-friendly foods:

Meats & Protein:

• Chicken (breasts, thighs)

• Ground meats (beef, turkey)

• Sausages

Vegetables:

• Carrots, broccoli, spinach

• Peas, corn, bell peppers

Fruits:

• Berries, bananas, mangoes

• Apples, peaches, grapes

Baked Goods:

• Bread, bagels

• Muffins, pancakes, cookies

Meals & Leftovers:

• Soups, stews, chili

• Casseroles, lasagna

Master the Art of Leftovers

Instead of eating the same meal repeatedly, repurpose leftovers creatively. A roasted chicken dinner can turn into chicken salad the next day and a stir-fry the following day. Cooking a large pot of soup? Freeze half for a later date, so it feels like a new meal when you revisit it.

Use Budget-Friendly Staples

Stock up on inexpensive items like rice, pasta, oats, and canned goods. These ingredients can be the foundation of numerous meals, from hearty soups to stir-fries, without making your meals feel repetitive.

Experiment with International Flavors

Adding different spices and sauces to your dishes can change the taste of familiar ingredients. A simple bowl of rice and beans can be Mexican-inspired with cumin and chili powder one day and turned into an Indian-style curry the next.

Take Advantage of Discounted Grocery Items

Check out clearance sections, discount stores, and grocery apps that offer deals on products that may be near expiration. Items like dairy, bread, and produce often go on sale at a steep discount but can still be safely consumed or frozen for later use.

Instacart sometimes offers discounts as well, so be sure to check online too.

Avoid Pre-Packaged Convenience Foods

While convenient, pre-packaged meals and snacks are often expensive and less nutritious. Instead, prepare your own grab-and-go snacks like trail mix, yogurt parfaits, or homemade granola bars to save money and avoid boredom.

Find Creative Ways to Use Up Ingredients

If you have leftover odds and ends, use them creatively. A vegetable stir-fry, omelet, or homemade soup is a great way to use up small portions of different ingredients before they spoil.

For example, here’s a way to use chicken and other budget-friendly ingredients to create different meals:

Final Thoughts

Cooking for one doesn’t have to mean spending a lot or eating the same thing every day. With a little planning, creativity, and smart shopping, you can enjoy different meals while keeping your grocery budget in check. By making the most of your ingredients and resources, you can turn solo dining into a much more cost-effective experience.