Satisfying one-bowl dishes packed with nutrition to whip up on a lazy day

For one-person meals, simple recipes work best; things that come together quickly but still feel complete (Images: Saule Kitchen & Bar and Miss Nora)

Preparing healthy meals for one often feels like a luxury reserved for those with ample time and culinary ambition. Yet, with a little planning and a few clever pantry staples, solo dining can be both satisfying and deeply nourishing. At the core of this convenience concept are soups and bowl meals that can be prepared in a jiffy and are super adaptable.

In the world of one-person cooking, there’s elegance in simplicity and power in preparation. Whether it’s a steaming bowl of lentil soup after a long day or a quick ramen infused with umami, these meals prove that solo dining can be both easy and exquisite. For Mehr Anand, founder of Saule Kitchen & Bar, soups and bowls are more than just functional but quite foundational. “One of my go-to recommendations is a lentil soup — it’s easy to make and packed with protein and fibre. Another great option is a grain bowl with quinoa, roasted veggies, and a protein like grilled chicken or tofu. These meals are not only filling but also offer a balanced mix of nutrients,” she mentions.

Crafting a balanced bowl or soup isn’t just about convenience -- it’s about creating a wholesome, complete plate. Anand explains, “For example, in a grain bowl, choose a variety of vegetables (which provide fiber), a protein source (like legumes or lean meats), and a healthy fat, such as avocado or olive oil. Adding a sprinkle of seeds or nuts can also enhance both texture and nutrition. When preparing soups, consider adding leafy greens and legumes like chickpeas or beans for an added nutrient boost.”

Also read | 6 easy weekend recipes with a nutritious twist: Use avocado, walnut, broccoli and more

For one-person meals, simple recipes work best; things that come together quickly but still feel complete, opines Shobha Ram Oli, Head Chef at the popular Asian-fusion restaurant Miss Nora. Chef Oli says, “A soy ramen bowl is a great option. Just cook noodles in a light soy-based broth and add an egg, some mushrooms, and leafy greens. It’s fast, filling, and easy to adjust based on what’s in your kitchen. Other good options include a basic lentil and vegetable soup. These meals don’t take much time, and you can make just the amount you need. It’s really about getting the right mix. Try to include a protein (like eggs, tofu, chicken, or beans), some vegetables, and a healthy carb such as rice, noodles, or potatoes. That way, the meal is more filling and keeps you going longer. A small amount of healthy fat, like olive oil, seeds, or avocado, can also help make it more satisfying without being heavy.”

Also read | Who needs another book of chocolate recipes & how to make an eggless lamington cake 

The foundation of quick meals, believes Chef Oli, lies in smart habits. “The key to quick, homemade meals is having a few basics ready to go. Items like canned beans, noodles, miso paste, stock cubes, and frozen vegetables can help you put together a good bowl or soup without much effort,” the chef adds. Cooking a small batch of grains or roasting a tray of vegetables at the start of the week means you’ve already done half the work and you just mix, heat, and season.

One the other hand, according to Anand, the secret lies in preparation. A well-stocked kitchen can turn last-minute meals into nourishing routines. She suggests, “Meal prep can make life easier for busy individuals. Stock your pantry with staples such as canned beans, quinoa, brown rice, and dried lentils. Pre-chop your vegetables and keep them in the fridge, ready for quick use. For flavour, keep spices like turmeric, cumin, and garam masala handy to elevate any dish.”