Meal planning for weight loss can be more challenging when you're cooking only for yourself. You may be faced with lots of leftovers or have to toss out uneaten food. Use these tips to stay on track: 1. Cook a batch and freeze single portions. 2. Prepare one-dish meals, such as stews and casseroles. 3. Carry it forward by using leftovers in a new dish later in the week, such as using rice as a side dish one day and the extra in a yummy rice pudding dessert the next.