Cooking

Cooking

Food preparation focused on single-serving, whole food meals

Philosophy

The approach emphasizes meat-free whole foods and keeping good food around instead of counting calories. Much like wearing a uniform saves cognitive overhead, having a limited menu of go-tos that are always stocked is step zero for eating well.

Because cooking is often for one and leftovers get old, most of this is oriented around cooking or assembling single meals fresh.

Breakfast

Getting protein into your body in the morning matters—ideally within 30 minutes of waking.

Greek Yogurt & Granola

Packed with protein, healthy fats, and complex carbohydrates. Greek yogurt keeps you full longer; granola provides sustained energy.

Oatmeal & Granola

Complex carbohydrates and fiber for sustained energy. Granola adds crunch and a protein boost.

Toast & Greek Yogurt

Thick slice of sourdough with fresh greek yogurt, topped with honey, olive oil, and big flakes of sea salt. Simple and luxurious.

Eggs & Toast

Classic combination—quick, tasty, nutritious. Add hot sauce or chili oil.

Hardboiled Eggs

Pre-cook on weekends, store in fridge for quick breakfasts during the week.

Lunch

Just have a salad. It's not that complicated.

Salad Components

\! Category \!\! Options

Lettuce	Baby spinach, romaine, spring greens
Protein	Chickpeas, black beans, pre-cooked chicken/fish, tofu, hardboiled eggs
Toppings	Sliced cucumber, tomatoes, purple cabbage, sprouts, sliced citrus
Dressings	Caesar, oil & vinegar, greek yogurt

Seasoning

From Ideas in Food: season at 0.5% of the weight of what you're cooking. Calculate necessary salt content based on total weight of ingredients.

Equipment Principles

• Keep it minimal
• One good pan beats five mediocre ones
• Cast iron for everything that doesn't need non-stick

See Also

• Food — Ingredients and nutrition
• Coffee — The other essential