Meal Plan For One Person On A Budget

So you’re craving something tasty but too lazy to spend forever in the kitchen, huh? Same. And you’re also trying to save a buck or two? My friend, you’ve come to the right place. Because today, we’re whipping up a budget-friendly, single-serve (or scale up for leftovers, you genius!) meal that’s so easy, your cat could probably make it. Almost.

Why This Recipe is Awesome

Okay, first off, **one pan**. Yes, you heard me. One. Pan. Less washing up means more time for… well, whatever you do when you’re not washing dishes (Netflix? Staring blankly at the wall? No judgment!). Secondly, it’s cheap. Like, ridiculously cheap. We’re talking pantry staples and seasonal veggies that won’t make your wallet cry.

Thirdly, it’s nutritious AND delicious. No sad desk lunches here, buddy. It’s also super customizable – don’t like broccoli? Swap it! Got some sad-looking bell peppers? Throw ’em in! It’s idiot-proof, even I didn’t mess it up.

Ingredients You’ll Need

• 1 can (15 oz) chickpeas, rinsed and drained (your protein MVP!)
• 1 head broccoli, chopped into florets (green trees of deliciousness)
• 1 bell pepper (any color!), chopped (for that pop of color and sweetness)
• 1 small red onion, roughly chopped (adds a zing!)
• (Optional but recommended) 1-2 small potatoes or sweet potatoes, diced (makes it heartier)
• 2-3 tbsp olive oil (the good stuff, but not *too* good if you’re on a budget)
• 1 lemon, half for juice, half for wedges (squeezing happiness)
• 1 tsp dried oregano or Italian seasoning (your flavor shortcut)
• 1/2 tsp garlic powder (because garlic makes everything better, duh)
• Salt and freshly ground black pepper (to taste, obviously)
• (Optional sprinkle) Feta cheese or a dollop of hummus for serving (treat yo’ self!)

Step-by-Step Instructions

1. **Preheat & Prep:** Crank your oven to 400°F (200°C). While it’s getting toasty, chop all your glorious veggies. Make sure they’re roughly the same size for even cooking.
2. **Sheet Pan Party:** Grab your biggest sheet pan. Throw the chickpeas, broccoli, bell pepper, red onion, and potatoes (if using) onto it.
3. **Oil & Season:** Drizzle with olive oil. Sprinkle over the oregano, garlic powder, salt, and pepper. Give everything a good, enthusiastic toss directly on the pan. You want everything coated!
4. **Roast Away:** Spread the veggies in a single layer. Pop the pan into the preheated oven for 20-25 minutes.
5. **Flip & Finish:** Halfway through (around 10-12 mins), give ’em another toss or stir. Continue roasting until the veggies are tender-crisp and the chickpeas are slightly golden and crunchy.
6. **Lemon Squeeze:** Once out of the oven, squeeze fresh lemon juice over the whole glorious mess. Taste and adjust seasonings if needed.
7. **Serve it Up:** Dish it out! Enjoy as is, or with a sprinkle of feta, a spoonful of hummus, or even over some leftover rice. Voila!

Common Mistakes to Avoid

• **Overcrowding the Pan:** This isn’t a sardine can! If your veggies are piled up, they’ll steam instead of roast, leading to sad, soggy results. Use two pans if you have to, or do it in batches. **Don’t overcrowd the pan!**
• **Forgetting to Rinse Chickpeas:** Straight from the can? No, thank you. Rinsing gets rid of that weird canning liquid.
• **Not Chopping Evenly:** Big chunks take longer to cook than tiny bits. Aim for similar sizes so everything’s perfectly tender at the same time. No one likes a half-cooked potato.
• Thinking you don’t need to preheat the oven—rookie mistake. Patience, young padawan, patience.

Alternatives & Substitutions

This recipe is super forgiving, so feel free to play chef!

• **Veggies:** Got zucchini, carrots, Brussels sprouts, or even some leftover cherry tomatoes? Toss ’em in! This recipe is basically a blank canvas for whatever sad-looking produce you have lurking.
• **Protein:** Don’t have chickpeas? Canned white beans or black beans would work too. Or if you’re not strictly vegetarian, add some sliced chicken sausage or cubed tofu alongside the veggies (just adjust cooking time slightly).
• **Herbs/Spices:** No oregano? Try dried thyme, rosemary, or a pinch of chili flakes for a kick. Get creative!
• **Acid:** No lemon? A splash of red wine vinegar or apple cider vinegar works wonders for brightening flavors.

FAQ (Frequently Asked Questions)

• **Can I make a big batch for the week?** Absolutely! This is perfect for meal prep. Just store in an airtight container in the fridge for up to 3-4 days. Reheats beautifully!
• **What if I don’t like a specific vegetable?** Then don’t use it, my friend! This recipe is all about making *you* happy. Seriously, customize away.
• **Can I use frozen vegetables?** Yep! Just know they might release a bit more water and take slightly longer to roast. No need to thaw them first, just toss them in!
• **Is olive oil necessary?** You need some fat for roasting. Avocado oil or even a neutral vegetable oil can work, but IMO, olive oil gives the best flavor here.
• **My chickpeas aren’t getting crispy, help!** Make sure they’re super dry after rinsing (pat them with a paper towel!). Also, ensure the pan isn’t overcrowded, and they’re spread in a single layer. High heat is your friend.
• **Can I add cheese *while* it’s roasting?** You could, but I prefer to add soft cheese like feta *after* for freshness. Harder cheeses might burn.
• **Is this *really* a meal plan for one?** Well, if you have self-control, yes! But it’s also perfect for making extra for lunch tomorrow. #smartcooking

Final Thoughts

See? I told you it was easy! Now you’ve got a delicious, budget-friendly meal that tastes like you actually tried, but secretly, you barely lifted a finger. Go forth and conquer your cravings, my friend. You’ve just unlocked a new level of culinary ninja status. Now go impress someone—or yourself—with your new culinary skills. You’ve earned it!