Air fryer meal plan for one
Make eating alone a treat with our air fryer meal plan for one, designed to help you whip up irresistible dinners with minimal effort, every day of the week.
The recipes make the most out the speed and efficiency that we love air fryers for, each taking less than 30 minutes from start to finish.
More meal plan inspiration
Pro recipe developer and cookbook author Justine Pattison came up with the recipes, and she’s included helpful tips like ideas for ingredient swaps (to make veggie versions or just use up what you already have in the fridge), storing leftovers and short cuts.
The recipes were tested in a 4-litre air fryer. If yours has a much larger or smaller capacity, you might need to adjust the cooking times slightly. Air fryers do vary, but we’ve made sure these recipes are easily achievable with all the most common models.
Day 1: Stuffed chicken wrapped in bacon
Air fryer cheesy chicken with bacon
This comforting chicken dinner, with creamy cheese, bacon and quick-roast potatoes, cooks in just 15 minutes
Day 2: Halloumi with roasted veg
Air fryer halloumi with roasted veg
Air fryers are fabulous for roasting vegetables quickly and this recipe tops them with halloumi and easy homemade hot honey
Day 3: Sticky soy glazed pork
Air fryer sticky glazed pork
This pork steak, glazed in soy, honey, ginger and garlic, has bags of flavour so a simple side is all you need
Day 4: Chicken tikka masala
Air fryer chicken tikka masala
A gorgeously creamy takeaway-style curry that’s quick and easy – replace the chicken with paneer for a veggie version
Day 5: Chilli prawn linguine
Air fryer chilli prawn linguine
The light and silky sauce is ready faster than you can cook your pasta, perfect for a quick dinner on busy evenings
Day 6: Minted roast lamb chops
One-pan minted roast lamb
A mini roast dinner for one that you can have on the table in around 20 minutes
Day 7: Chorizo and cod bake
Air fryer chorizo and fish bake
A rich, generous fish bake topped with crisp chorizo – perfect served with crusty bread for mopping up the tomato sauce
Shopping list
Fruit and vegetables
□ 1 garlic bulb
□ 1 medium red onion (or 2 very small red onions)
□ 10g fresh root ginger
□ 300g/10½oz small new potatoes, quartered
□ 150g/5½oz sweet potato
□ 1 medium carrot
□ 1 small parsnip
□ long-stemmed broccoli or stir-fried veg, to serve
□ 200g/7oz cherry tomatoes
□ 3 medium courgettes (around 175g/6oz each)
□ 1 small red pepper
□ 1 medium yellow or orange pepper
□ colourful mixed salad, to serve
□ 1 lemon
□ fresh coriander
□ small bunch fresh flatleaf parsley
□ small bunch fresh mint
Meat and fish
□ 2 chicken breasts, boneless and skinless (around 150–175g/5½–6oz each)
□ 2 lamb loin chops
□ 1 thick-cut boneless pork loin steak
□ 125g/4½oz frozen cooked prawns
□ 150g/5½oz thick, skinless white fish fillet (such as cod loin, hake, or haddock)
□ 2 rashers rindless streaky bacon, preferably dry-cured
□ 4 thin slices chorizo
Dairy, eggs and chilled
□ 20g/¾oz butter
□ 75ml/5 tbsp double cream, plus extra for drizzling
□ 2 tbsp full-fat Greek-style yoghurt
□ 20g/½oz garlic and herb cream cheese
□ 125g/4½oz halloumi
Tins, packets and jars
□ 2 tbsp tikka paste (from a jar)
□ 125g/4½oz dried linguine or spaghetti
□ 100g/3½oz tinned butter beans
□ 200g/7oz passata
□ rice, to serve
Cooking ingredients
□ 4 tbsp sunflower oil or olive oil
□ 6 tbsp extra virgin olive oil
□ 1 tsp sesame oil
□ 1 tsp dark soy sauce
□ 1½ tsp white wine vinegar
□ 1 tbsp tomato purée
□ 2 tsp harissa, preferably rose harissa
□ 3 tbsp runny honey
□ 1 tsp caster sugar
□ 1 tsp smoked paprika, hot or sweet
□ 2 large pinches ground turmeric (optional)
□ ½ tsp ground ginger
□ ¼ tsp dried chilli flakes
□ 3 pinches dried thyme
□ ¼ tsp dried oregano
□ salt and freshly ground black pepper
Other
□ crusty bread, to serve (optional)
□ flatbread, to serve (optional)
