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Three real days. Five-minute meals. One small shop.

Nine ordinary meals for one person, built around toast, oats, tins, eggs and frozen veg. Ingredients repeat on purpose so opened food gets used instead of forgotten.

1 person3 meals a dayAbout 5 minutes eachNo special equipment
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Day 1

Open the tins once, then use the leftovers tomorrow.

Breakfast4 min

Peanut butter & banana toast

  • 2 slices bread
  • 1 tbsp peanut butter
  • 1 banana
  1. Toast the bread.
  2. Spread with peanut butter and add the sliced banana.
Lunch5 min

Tuna & sweetcorn sandwich

  • 2 slices bread
  • 1 small tin tuna, drained
  • ⅓ cup sweetcorn
  • 1 tbsp mayonnaise
  1. Mix the drained tuna, sweetcorn and mayonnaise.
  2. Pile it onto the bread and close the sandwich.
Dinner5 min

Chickpea tomato couscous

  • ½ cup couscous
  • ½ cup boiling water
  • ½ tin chickpeas, drained
  • 1 tomato
  • ½ tsp curry powder
  1. Cover the couscous with boiling water and a plate; leave for 4 minutes.
  2. Dice the tomato while it stands, then fluff and stir in the tomato, chickpeas and curry powder.

Day 2

The second half of the chickpeas becomes lunch; half the beans stay for tomorrow.

Breakfast5 min

Microwave banana oats

  • ½ cup quick oats
  • 1 cup water or milk
  • 1 banana
  • 1 tbsp peanut butter
  1. Use a large microwave-safe bowl. Microwave the oats and liquid for 2–3 minutes, watching for overflow.
  2. Stir in the peanut butter and sliced banana.
Lunch5 min

Chickpea crunch toast

  • 2 slices bread
  • Remaining ½ tin chickpeas
  • 1 tbsp mayonnaise
  • 1 tomato
  • Pinch of curry powder
  1. Toast the bread and roughly mash the chickpeas with mayonnaise and curry powder.
  2. Spoon onto the toast and finish with chopped tomato.
Dinner5 min

Curried beans on toast

  • 2 slices bread
  • ½ tin baked beans
  • ½ tsp curry powder
  1. Microwave the beans and curry powder until steaming hot, about 2 minutes.
  2. Toast the bread, spoon over the beans, and refrigerate the remaining beans in a covered container.

Day 3

Finish the opened beans and use the freezer for the last dinner.

Breakfast5 min

Microwave scrambled eggs on toast

  • 2 slices bread
  • 2 eggs
  • Salt and pepper
  1. Whisk the eggs in a microwave-safe mug. Microwave in 30-second bursts, stirring each time, until fully set.
  2. Serve on toast with salt and pepper.
Lunch5 min

Beans & tomato toast

  • 2 slices bread
  • Remaining ½ tin baked beans
  • 1 tomato
  1. Microwave the beans until steaming hot and toast the bread.
  2. Top the toast with beans and chopped tomato.
Dinner5 min

Peanut veggie noodles

  • 1 packet instant noodles
  • 1 cup frozen mixed vegetables
  • 1 tbsp peanut butter
  • 1 tsp soy sauce
  1. Soak the noodles in boiling water according to the packet while microwaving the frozen veg until steaming hot.
  2. Drain most of the noodle water, then stir in the vegetables, peanut butter and soy sauce.

One list · quantities used

Shopping list for one person

This shows what the menu uses. Buy the smallest sensible pack and carry anything left into the next week.

Produce

  • 2 bananas
  • 3 tomatoes

Bread & grains

  • 1 small loaf bread (you'll use 12 slices)
  • ½ cup quick oats
  • ½ cup couscous
  • 1 packet instant noodles

Tins & protein

  • 1 small tin tuna
  • 1 tin chickpeas
  • 1 tin baked beans
  • 2 eggs (buy the smallest pack; carry the rest into next week)

Frozen

  • ⅓ cup sweetcorn
  • 1 cup mixed vegetables

Use from the cupboard

  • 3 tbsp peanut butter
  • 2 tbsp mayonnaise
  • 1 tsp curry powder
  • 1 tsp soy sauce
  • Salt and pepper

A few real-life notes

  • Quantities are what one person uses, not the pack size a shop must sell. Buy the smallest sensible pack and keep the rest.
  • Microwaves and kettles vary. If food is not steaming hot—or eggs are not fully set—give it more time.
  • Refrigerate opened tins promptly in covered containers. Use the chickpeas the next day and the beans within two days.
  • Swap peanut butter if you have a peanut allergy. This sample is general food inspiration, not medical or allergy advice.