The recipes in “The Flexitarian Diet” by Dawn Jackson Blatner are written for one person. They are easy-to-fix 300-calorie breakfasts, 400-calorie lunches, and 500-calorie dinners. Some of the dinners can be made lower calorie by cutting out the starch component (others not so much, everything is mixed together). Many of the lunches can be eaten for dinner. I think there are some good ideas in the book. “Flexitarian” means mostly vegetarian, so, if you eat meat, in some cases you could substitute, say, chicken for the tofu or beans recommended in the recipe.