Andrew Scrivani for The New York Times

When it’s just you for dinner, whipping up an entire meal just doesn’t seem worth the effort. A call to the local Chinese restaurant may seem easier than scrubbing pots and pans, not to mention dealing with a week’s worth of leftovers.

But cooking, and eating, a meal for one can be relaxing — and certainly more healthful than what you get from most take-out places.

This week, the Recipes for Health columnist Martha Shulman provides five quick, easy and nutritious meals that are perfect for one:

Pan-Seared Tuna With Asian Coleslaw: An easy way to get the fish oils that nutritionists recommend.

Portobello and Fried Egg Panino: A simple, light and utterly satisfying late supper.

Steamed Quinoa, White Bean Salad With Sage and Pan-Fried Winter Squash: A very simple and satisfying plate that relies on foods from the pantry and vegetables that store well.

Roasted Red Pepper Filled With Tuna: An adaptation of a classic Provençal dish.

Garlic Soup for One: A flavorful soup that may help to chase away early cold symptoms.