Stop throwing away £86 a month and cook in 20 minutes
For solo cooks and couples tired of waste, takeaways and last-minute stress. Get a step-by-step PDF with planning systems, 90-minute Sunday prep, base cooking and meals under £2 per serving.
The average UK household of four throws away about £1,000 of edible food a year, so cutting waste with planning puts real money back in your pocket.
Source: WRAP (2026)Why it works
Free up 3 evenings this week
One main prep on Sunday plus a 20-minute Wednesday refresh means dinner is on the table in 10 minutes instead of staring in the fridge.
Stop the bin full of half-used veg
The Pantry Audit and Rule of Half help you use what you already own and freeze leftovers before they go slimy.
Lunch for £2.23 not £8
Like Sarah in the guide, you can prep three lunches for £6.70 total instead of £40 on ready meals.
No more solo-size recipe waste
Base Component Cooking turns one ingredient into five meals, so you never buy a massive pack you can't finish.
Shop in 20 minutes with a list
The Smart Shopping List Template by aisle stops impulse buys and duplicate jars of cumin.
Eat well on a tight budget
Budget-Friendly Meal Prep Under £2 Per Serving shows you how to hit that target without bland food.
What's inside
- Single Person Meal Prep Guide
- How to use this guide
- Start Smart: Kit, Containers and a One-Person Kitchen Set‑Up
- Shop for One Without Waste: Lists, Prices and Portion Math
- Scale Down Recipes Accurately and Cook Once, Eat Twice
- Freezer-Friendly Meals for One That Thaw Well
- Your 4-Week Meal Prep System with Real Costs and Waste Tracker
Take a look inside
A short excerpt from the guide.
Before you pick up a shopping list, you must know what is currently occupying space. Many people make the mistake of buying a new jar of cumin while three half-used tins hide at the back of the cupboard. Start by clearing out your cupboards, drawers, and the freezer shelves. Group items by category: grains, tinned goods, spices, and oils. This process prevents duplicate purchases and allows you to build meals around what is already paid for.
Made for you if…
- You cook for one or two and recipes for four leave food in the bin.
- You work long hours and end up spending £8 on ready meals or takeaways.
- You've tried meal prep before and quit because it felt fussy or too much.
- You want simple, fresh food without daily cooking stress.
Get Meal Prep for One or Two Guide
One payment. No subscription, no account needed.
- How to use this guide with concrete steps, real numbers and a shopping list template.
- The Solo Duo Strategy for planning, pantry audit and realistic prep schedules.
- Mastering the Supermarket for Small Households and Storage Secrets for freshness.
- The 90-Minute Sunday Power Prep, Base Component Cooking and High-Protein Quick Dinners.
- Budget-Friendly Meal Prep Under £2 Per Serving and Advanced Mastery for freezer rotation.
Questions
I don't have time for meal prep.
The guide is built around a Hybrid Approach: 45 to 90 minutes on Sunday for proteins and grains, plus a 20-minute refresh midweek. That's less time than you currently spend deciding what to eat.
I've tried before and ended up with boring food.
This guide uses Base Component Cooking: one ingredient becomes five different meals. You get variety from the same prep, not the same container five days in a row.
Isn't meal prep too complicated for one or two people?
It's made for small households. The Solo Duo Strategy focuses on auditing what you have, buying small versatile packs, and freezing half-used veg so nothing is wasted.
Will this actually save me money?
The guide shows real numbers from the kitchen, for example prepping three lunches for £6.70 instead of £40 on ready meals. You save by planning, buying smart, and wasting less.
How long does the Sunday prep really take?
The 90-Minute Sunday Power Prep is designed to be 60 to 90 minutes for a full week. If that's too much, use the Weekly Prep option at 60 to 90 minutes total.
How do I get my copy?
Straight after payment you're taken to your download page, and Stripe emails you a receipt. If anything goes wrong, email rhysh1264@gmail.com and we'll send it directly.
Can I get a refund?
If the file is faulty or not as described, we'll fix it or refund you. See the refund policy for details.
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