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When learning to cook for one and keep with in the meal plan for a diabetic. I developed my component cooking. One day a week, I cook a pot of rice and some pastas. I would then measure one serving into a zip lock bag, and freeze. Then I would roast a whole chicken, meat roasts, or large fish fillet, like salmon. Debone the chicken and slice or dice it, slice the roast, and divide the salmon or other fish into single portions. I keep my scale handy to know how much I can have. When it comes time to cook, I just heat a non stick pan, spray on oil or use small amout of olive oil, then drop in the frozen meat, the rice or pasta, and chopped up fresh, onion, celery, mushrooms, maybe peppers and other veggies in season. and stir fry for a quick dinner. I also mix up meat loaf and make into meat balls. They are oven baked on a rack over baking pan.(to remove, excess fats), then bag and freeze six at a time. I also brown ground beef( rinse with hot water to remove excess fat), measure and freeze single servings. So what ever the mood hits I have ready to go, a combination of meats, poultry, & fish. Rice brown and white, spagetti, maccaroni, and noodles. Just add fresh or frozen veggies, and staples like onion, peppers, garlic; canned sauces or soups to make a nice spagetti and meat ball dinner, tacos, stroganoff, terriyaki chicken and rice., fish and rice, chicken and noodles, all without boiling up a big pot and having the mess to clean up.