A Bachelor’s Complete Guide to 5 Days of Easy, Healthy & Delicious Meals.

Via Caley Alyssa
on Feb 14, 2012
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The Bachelor’s Complete Guide to 5 Days of Easy, Delicious & Healthy Meals

Men, men, men, men! I figured that I would reach out to all of the single men out there and inspire them to eat something other then chips, salsa and beer for dinner this week.  Men, if you’re single and getting bored of the same three dinner options every night of the week (whole foods sandwich, Chipotle burrito bowl, chips and salsa) and you can count the number of kitchen utensils you own on one hand, then good sir, this is for you!

I have been issued a challenge by none-other than the founder of elephant journal himself,  the great Waylon Lewis, to create a meal plan for a single, live-alone bachelor for an entire week’s worth of meals. The qualifications of this challenge are as follows:

  1. The plan must include FIVE MEALS (Monday – Friday) to get a hungry young buck through a grueling work week.
  2. The recipes must be SIMPLE & EASY to create (i.e. able to make them with one frying pan or pot, and the oven or microwave if necessary.)
  3. Each recipe must have LESS THEN FIVE ingredients.
  4. The entire shopping list cannot be OVER 20 separate items.
  5. The meals must TASTE GOOD.

After running this meal plan by various men in my life and receiving their seal of approval (thank you guys), I finally feel confident in the following weeks worth of delicious and easy meals for the hungry, health conscious bachelor…with one caveat…men, I want your FEEDBACK! This guide is by no means the be all, end all bachelor meal plan. Contribute and help your fellow man. Let me know what works, what doesn’t and what I forgot to include. Let’s end the chips and salsa epidemic once and for all and get you back in your element, handing out long-stemmed red roses to throngs of suspiciously beautiful, single women and taking romantic, moonlit walks on the beach.

A few notes before we begin:

  1. Most grocery stores have pre-cut veggies! If you’re the ultimate bachelor, and cannot be bothered to spend your time chopping up produce, then opt for the easy route. Trader Joe, Ralphs and Whole Foods each have a great variety of pre-cut, pre-washed fruits and veggies. Make this as easy for yourself as possible.
  2. Think outside the box. If you don’t have one of the ingredients listed, and you don’t want to go get it…then see what else might be lying around your kitchen (check expiration dates!) and try to incorporate it into your dish instead.

1. That’s a wrap (Vegan)



  • Spread hummus on tortilla (option to pre-heat tortilla in frying pan or microwave)
  • Add in all the fixin’s
  • Sprinkle with salt & pepper to taste
  • Wrap it up and go!

2. Fried and Saucey



  • Microwave brown rice for 1 min
  • Cut up veggies and add to a frying pan with a little olive oil and your favorite sauce
  • Sautee for about 5 minutes on medium/low heat
  • Combine rice, veggies and chicken…devour

3. *Breakfast Burrito for Dinner


  • Eggs (preferably free range and organic)
  • Spinach
  • Bell pepper
  • Whole wheat tortilla
  • Avocado
  • Optional: tomatoes, salsa, pinto beans, brown rice, cheese (go light if you’re using dairy)


  • Cut up veggies and avocado
  • Sautee veggies with olive oil for about 5 min, push to the side of the frying pan
  • Scramble 2 eggs in the pan with olive oil
  • Add all ingredients into your tortilla & top with avocado

*Other breakfast ideas for dinner

4. Kitchen Sink Man Chili (serves 3-4)


  • Can of black beans, rinsed and strained
  • Can of pinto beans, rinsed and strained
  • Can of fire roasted chunky tomatoes
  • Veggie broth (or chicken broth) less = thicker, more = thinner…you decide.
  • Spices (recommended but not required: cilantro, chili powder, cumin, salt, pepper)
  • Optional: Left over rotisserie chicken (removed from bones), left over veggies from the week, corn, zucchini, bell peppers, jalapeno, garlic, onion, olive oil, cilantro, BBQ sauce, beer, scallions and/or avocado for topping. Basically, anything you want to throw in there!


  • Throw all ingredients into a large pot or crock pot
  • Cook on medium to medium high for about 30 minutes, until mixture is warm
  • Add brown rice if you need more substance
  • Avoid social gatherings the rest of the evening (you know who you are!)

5. Something Fishy



  • Pre-heat oven to 375 degrees
  • Please fish in a pan, lightly coated with olive oil and seasoned with salt/pepper or other desired seasoning (lemon and dill are great)
  • Bake fish for 8-12 minutes. Fish will be flakey and easy to separate when finished
  • While fish is baking, make spinach salad with left over veggies salad dressing, or olive oil and vinegar
  • Heat up brown rice
  • ENJOY! This is one of those recipes to keep in mind as the ladies will be quite impressed if you whip up a nice fillet of fish for them. Just sayin’…


Pair this mindful beverage with your bachelor dinner:


About Caley Alyssa

As a D-1 collegiate athlete with a background in nutrition and anatomy, and an internship with a naturopathic center for healing, Caley Alyssa found herself wanting to help people achieve healthier, happier lives. She quickly came to realize that she wanted to promote preventative and therapeutic methods encouraging active, energetic lifestyles rather than focusing on treatment centered around prescription drugs and the increasingly paramount “band-aid” mindset. In 2006, Caley moved to San Francisco and began to study yoga completing her 200 hour training with Yoga Tree with Janet Stone, Darren Main and Elise Lorimer. From there she went onto study with Shiva Rea and obtained a certification to work with children and at risk youth. In 2010, Caley’s quest to bring health and happiness to others lead her to enroll with the Institute of Integrative Nutrition in New York to become a Holistic Health Coach, registered with the American Drugless Practitioners. Caley now lives in Los Angeles with her husband. She designs and leads seasonal cleanses for individuals, yoga studios and corporate businesses sharing her lifelong journey of finding balance, wellness and happiness in all aspects of life!


17 Responses to “A Bachelor’s Complete Guide to 5 Days of Easy, Healthy & Delicious Meals.”

  1. Rob says:

    Some nice ideas. I've been heard somewhere recently canned tomatoes aren't so good for you. What are your thoughts on that and other canned things like the beans in the chilli recipe? Also is the instant Brown Rice still nutritious? I love the stuff but wonder about it's nutritional value compared to cooking it yourself. Thanks!

  2. Thanks Caley! I love veggie chili and am always looking for new ideas.

  3. SQR says:

    And, sorry the recipe doesn't have any amounts- I never measure anything

  4. cit1 says:

    Thanks for the article, I love the idea for the vegan wrap! I love these easy ingredient and no measuring recipes. I love to cook but i hate to measure! My favorite things to make (with the exception of kale chips) don't require any measuring. If you have any other recipes that are easy and awesome like this (an extra plus if they're vegan) please post them!


  5. Caley Alyssa says:

    Kate is right on the money! It's always best to use fresh, local, and if possible, organic ingredients. If it's not possible, then BPA free cans, non-GMO foods and the less processed the better. As for the instant rice, same principals apply: if you have the time, use regular rice (brown is best) or shoot for another whole grain like quinoa, millet, buckwheat or amaranth. This post was meant to make things as easy as possible for a guy who doesn't like to cook (or measure) so take from it what works for you, and modify the rest!

  6. Caley Alyssa says:

    I'll work on this for you, B! Thanks for the kind words 🙂

  7. Joshua S. says:

    At 31 I find myself thinking about changing my relationship with food for the rest of my life. For too long I’ve been the kind of man who lived to eat but now I realize, after losing my Father to atherosclerosis, that I must learn to eat to live. These recipes are great starters for a super busy bachelor like me who just wants to learn how to start having a healthier relationship with food. Thank you so much! …oh, and more recipes would be awesome, please.

  8. Randy says:

    Absolutely horrible! You portray that these meals are for single guys. Why would I have hummus or avocados. These are the worst damn recipes I have seen. They are not practical! I my as well get a recipe off a soup can

    Disappointed I wasted my one getting excited over this stupid bullshit.

  9. Derrick says:

    Love this concept. I am a 26 year old bachelor and I've been looking for something like this. If I spend more than 10 minutes making a meal I feel like I'm waisting my time which I know isn't true and is also why I eat out so much. The grocery list is awesome.

  10. trent mahafffey says:

    Looks yummy. My GF is out of town for a few weeks so im back to bachelorring it

  11. BJH says:

    I am a bachelor single dad. When I don't have the kids, that is every other week, I try to work a little more to make sure I have time with my kids. When I don't have them, I eat BADLY mainly cause I am beat. This is a good basis to build off of. Thanks.

    Randy grow up, hummus is good. Especially with a good 15+ year old scotch.

  12. CLK says:

    As a bachelorette I love these recipes, too! You should do a follow up article – Part II. 🙂

  13. MEATEATER says:

    I'm sorry, but MEN WANT MEAT!

  14. guest says:

    "please fish in a pan"

  15. guest says:

    The things you do for food man. Now please that fish.

  16. Patrick says:

    A potentially life-changing article and entertainingly written. I tried all but the fish this week. I found it impossible to use the whole chicken that cost $13.99 from WHole Foods, so I in the future i will either saute half a pound of firm tofu, cubed, or alternatively drain one of those 5 oz. cans of chicken in water and throw it in. I also noticed the lack of meat in this meal plan, but meat is far more complicated to prepare and we all probably eat too much meat. For me, i decided that lunch during my workday will be my "big" meal with meat, and at night I will just throw something together that is cheap and healthy.

    I would suggest as a sequel to the article 5 quick breakfast ideas for those poor souls who grab a poptart or worse, skip breakfast. A few ideas: (1) stirred eggs and chopped veggies in a muffin pan on Sunday night can make "mini-fritattas" that can be microwaved during the weekdays. (2) a big 3 pound tub of oatmeal is just a few bucks and lasts forever – you can microwave a couple scoops in water for 90 seconds and then toss in fruit/nuts and agave for sweetening (I like blueberries with sunflower seeds, or chop and apple with cinnamon). Caley's breakfast burrito above is a solid third breakfast option.

  17. Patrick says:

    I have now tried the tilapia with lemon and dill. Wow, very simple and tasty. Instead of frozen rice and a spinach salad, I threw some rice in a rice cooker and a handful of broccoli in the steamer tray on the rice cooker. A delicious and filling yet nutritious/balanced meal. Frozen tilapia filets are less than $2 a piece, so I'm quite impressed. This article is probably one of my favorite articles on the entire interwebz on any subject ever. Only complaint is the greek wrap is not very filling – i decided i will add black beans next time i make it. Much love and respect to the article writer. thx