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Welcome: cook once, eat well
The weekly template that removes most food decisions before the week starts.
Most nutrition advice tells you what to eat. This course is about something quieter and more useful: deciding when you decide. Eat for the Week runs on one template, written on Sunday in ten minutes, that answers the nightly “what’s for dinner” question before it’s ever asked.
The template
One grain, cooked in a big pot. Two roasted vegetables. One protein you’ll happily eat three ways. One sauce that ties them together. That’s a grocery list of maybe twelve items, one hour of Sunday cooking, and four dinners that assemble themselves.
| Slot | Pick one | Sunday time |
|---|---|---|
| Grain | Rice, farro, barley, couscous | 25 min, unattended |
| Vegetable one | Sweet potato, squash, carrot | 35 min, roasting |
| Vegetable two | Broccoli, cabbage, cauliflower | 20 min, same oven |
| Protein | Chicken thighs, chickpeas, eggs, tofu | 30 min |
| Sauce | Yoghurt and lemon, tahini, chilli crisp | 5 min |
Why it works
Decision fatigue, not appetite, is what sends most people to delivery apps on a Wednesday. The template doesn’t demand willpower at 7 p.m. - it spends a little planning on Sunday when willpower is cheap.
The rest of the course fills in the details: the bowl formula, the counter layout, and the hydration habit. Start with the free preview of the next lesson - it’s the highest-leverage change in the whole course.
What if I cook for one?
The template shrinks badly below about three portions - roasting one carrot is the same half hour as roasting six. Cook the full batch and plan for a repeat lunch rather than halving everything.
Does this work if someone in the house eats differently?
Yes, better than a recipe does. The slots stay the same and only the protein changes - a tray of chickpeas beside the chicken costs nothing extra in oven time.
Resources
The Sunday templateOne grain, two vegetables, one protein, one sauce - blank, printable, one page.DownloadProgress is saved to your account.
This lesson is part of the full course
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