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Singles Awareness Day 15th February

Singles Awareness Day 15th February

12th February 2018

Valentines Day can be a very depressing day of the year for single people. While it seems everyone else in the world is sharing that special meal, that romantic event, the flowers, the candles, if you’re alone, it can be all too tempting to console yourself by eating a tub of ice-cream washed down with a bottle of wine.

Even when it’s not a “special” day, cooking for one can feel like a chore.  But eating well and looking after yourself is even more important if you’re on your own.  After all, if you don’t look after yourself, who will?

Healthy eating for one doesn’t have to take a lot of time or be a chore.  Ideally, we would all cook everything fresh and from scratch, but that is not realistic for most working people.  Make it easy on yourself by considering the following suggestions:

It all starts with shopping.  Make sure your cupboards are stocked with healthy “convenience” foods such as:

  • Ready to eat packets of cooked quinoa (e.g. Merchant Gourmet) or brown rice
  • Ready to eat packets of Dhal or good quality curry sauce – try Soul Tadka Dal from Waitrose
  • Rice cakes (Rude Health do some great ones), oatcakes – (try Nairn’s Super-Seeded), Ryvita, or gluten-free crackers
  • Cans of lentils & beans
  • Cans of fish in olive oil (not tomato sauce!)
  • Bags of nuts and seeds
  • Good quality olive oil, apple cider vinegar, balsamic vinegar
  • Nut butters such as cashew, almond or peanut butter (unsweetened, unsalted)
  • Every week stock your fridge with:
  • Eggs – so versatile, cheap, portable and nutritious
  • Bag of salad leaves
  • Selection of veg for chopping into raw sticks, and for steaming, stir-frying, roasting, making into soups etc
  • Fresh fish such as smoked salmon or mackerel, plus fish for baking in parcels e.g. cod
  • Ideally, cook your own as packaged cooked meat usually has sugar and preservatives added.  E.g buy a whole chicken, cut into portions, cook what you need for dinner plus some extra to take as slices for snacks/lunches, and freeze the rest, use the carcass for stock for soups, stews, casseroles
  • Yogurt
  • Berries e.g. blueberries, strawberries, raspberries
  • 2 -3 avocados

With the above, you’ve got everything you need to quickly throw together quick, healthy meals.  Here are some suggestions:


  • Eggs boiled, poached, scrambled egg with veg or vegetable omelette/ frittata, hard boiled egg with spinach leaves
  • Mashed avocado on rice cakes/oatcakes or rye toast
  • Nut butter on oatcakes or rye toast
  • Smoothie made with spinach, courgette, a handful of berries, a handful of cashews
  • Smoked salmon or mackerel with tomato, watercress
  • Bed of quinoa topped with wilted spinach & poached egg
  • Yogurt with berries, nuts, and seeds


  • Any kind of salad – bagged salad leaves, tomatoes, 2 tablespoons ready to eat quinoa, topped with a tin of fish, or slices of cooked meat or hard-boiled egg or ½ avocado, or beans or lentils and dressing with olive oil + balsamic or apple cider vinegar
  • Vegetable soup – make a big pot at weekends and freeze any excess
  • Leftovers’ from the night before


  • Fish parcels and steamed veg. (Line baking dish with foil and baking parchment, lay any kind of fish on parchment and drizzle with your choice of olive oil, lemon juice, herbs, garlic, spices). Wrap to make a loose parcel and cook in the oven for 20 mins.
  • Any kind of salad
  • Veg and chicken/prawn/beef stir fry + packet rice/quinoa
  • Soup
  • Vegetable omelette/frittata with salad. Save half to have cold tomorrow for b/fast and/or lunch
  • Steamed veg with ready to eat quinoa, topped with ready to eat Dahl, or a good curry sauce
  • Super quick – Rice cakes topped with mashed tinned fish or avocado and drizzled with lemon juice and black pepper

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