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Another Perfectly Portioned Meal

by Meghann on October 14, 2008

Good Evening Everyone!

I had such a great response from my Perfectly Portioned Meal for One on Saturday that I decided to make a series out of it. Each week I will come up with a meal that is fit for one person, with no worries of any leftovers. I always hear how much individuals hate cooking for just themselves, but I want to show that it really is no big deal. These will be full meals that are healthy, fun and easy to cook I will also provide quick tips each week that I feel always saves me from over doing it.

This week’s Perfectly Portioned Meal for One is brought to you by this already portioned out hunk of frozen ground chicken.


Tip for the day

  • When I buy meat of any kind I like to portion it out and save the rest in the freezer for another time. If I were to cook a whole pound of meat in one sitting I would have a TON of leftovers that I would never get to. This original pound of ground chicken was separated into three equal parts as soon as it was brought to the kitchen. One was used that week while the others were left to freeze. The other two portions have already been used to create a BBQ Chicken Sloppy Joe and a BBQ Apple Chicken Burger. (I guess I like BBQ sauce with my chicken?)

Tonight I decided to make a traditional favorite of mine that I used to make individual servings of all the time in college. Meatloaf! When someone refers to meatloaf others automatically assume a huge family meal, but I have modified the recipe to produce one single serving of the classic family dish that is both nutritious and delicious.

Single Serving Chicken Meatloaf


What you’ll need:

  • 1/3 pound of Ground Chicken Breast
  • ¼ cup Rolled Oats
  • 2 tablespoons Egg Whites
  • 2 tablespoons Tomato Sauce
  • ½ tablespoon of tomato paste
  • 1 tablespoon Honey Mustard
  • ¼ of small onion, chopped
  • 1/4 cup Diced Tomato
  • Garlic Salt
  • Onion Powder
  • S&P
  • Chili Power
  • Oregano
  • Ketchup

1. Preheat the oven to 350 degrees

2. Combine all of the ingredients (except the ketchup) and form into a loaf. Add more oats if the mixture isn’t holding together

3. Spray a 8×8 baking pan with Pam and place the loaf in the pan

4. ZigZag Ketchup on top

5. Bake in the oven for 20 minute or until inside is done.

This actually ended up making a little bit more then what I could eat so I gave the butt end to Abbie (minus the onions)


On the side I made some Mashed Sweet Potato


I peeled a sweet potato, cubed it and steamed it for about 10 minutes. I then took a hand blender to the steamed sweet potato and fat free milk until it was the consistency I wanted. I purposely ended up with some extra sweet potato to incorporate into a meal I’m planning for later in the week.

I also microwaved a half a cup of Green Beans, some left over chopped onion, mushrooms, garlic salt and pepper until it was all heated through.


I loved the addition to the flavors of the green beans, it really took the frozen beans up a notch.


Lastly, I had the butt of the Dave’s Killer Bread! The butt of this bread was definitely the best part. I love all of those seeds… yum!!!

I almost forgot about the amazing Frozen Yogurt I bought on Saturday! I saw it when I digging for the frozen green beans and knew I had to have it tonight.


I had 1/2 cup of the Peanut Butter Frozen Yogurt on top of some Puffed Brown Rice. The Puffed Brown Rice added a nice crispiness to the Ice cream. I love having a little crunch in my dessert.

This afternoon I had a hodge podge snack of Annie’s Bunnies, Kashi Vegetable Crackers and 2 meringues.


I ALWAYS crave something sweet in the afternoon so this was perfect to calm my craving.

I’m happy to say that after my warm walk with Abbie yesterday, today’s was surprisingly cool and fall like. Florida weather is really weird! I hope everyone else is experiencing great fall weather! Enjoy the leaves changing on my behalf (we don’t get that here!) 🙂

1 maggie October 14, 2008 at 8:58 pm

I love the butt of bread! But I call it the “heel” 🙂

The meatloaf looks really good too – I’m a big fan of perfectly portioned meals now 🙂

2 Amy October 14, 2008 at 9:21 pm

i’m glad you are going to regularly post “perfectly portioned meals” from now on—i live alone and hate to have leftovers that i know i’ll never get around to eating, but love to cook healthy dishes for myself.

nice well rounded dinner! dessert looks delish as well 😀

3 Erin October 14, 2008 at 9:28 pm

Awesome! This will be your trademark, don’t you think?

4 Jordan October 14, 2008 at 9:32 pm

Sunday’s going to be cold. [Well, at least here… The high is 72! Low will be 61.] I can’t wait till it gets to be hoodie weather. Mmmm!

5 Hangry Pants October 14, 2008 at 9:56 pm

I love your single serving idea! If there’s extra, I’m probably going to eat it. 🙂

6 jenngirl October 14, 2008 at 10:13 pm

What a delicious, and perfectly portioned little meal. I would never get to leftovers either, so I definitely need to take note of this idea!

Have a great night! 🙂

7 Laura October 14, 2008 at 10:34 pm

I’m looking forward to seeing what perfectly portioned meals you come up with! 🙂 I live alone, so I know what it’s like trying to figure out what to cook for one.

8 Melissa S. October 14, 2008 at 10:57 pm

great job w/ the single serving meal! i could def use ideas for that one as i’m always left with leftovers (like now, how i’ll be eating spaghetti squash forever!! hehe!).

and glad you had a good walk! wish i could say i was having nice fall weather, but it’s socal and we’re not…fires present with dry winds!

9 seuss October 15, 2008 at 8:20 am

So curious – what is the brand of the peanut butter cup fro yo?

10 graduatemeghann October 15, 2008 at 8:28 am

Seuss – It’s the Publix Premium Frozen Yogurt Brand

11 caitlin October 15, 2008 at 8:31 am

i love the perfectly portioned meatloaf… DELICIOUS. i am going to make this for sure soon!!

i just want to comment that i would never “forget” i had ice cream in the freezer. EVER. EVER! i admire your self control!

12 rhodeygirltests October 15, 2008 at 12:27 pm

brand of the froyo please!!!! (

LOVE the portioned out meal segment!

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