You open the food delivery app, scroll a little, sigh, and order something half out of habit, half out of hunger. You know it's too salty. You know it won't feel great after. But it's late, and the fridge is empty—or worse, full of unwashed vegetables you never touched. Sound familiar?

You're not alone. Cooking after work can feel like another job. But what if you didn't need to cook every day to eat better? What if just three home-cooked meals a week could improve your energy, digestion, and grocery budget—without stealing hours from your week? That's the goal: cook less, feel better, and make it so simple you won't want to quit.

The truth: it's not about cooking every night

Trying to go from zero to daily home cooking is like signing up for a marathon after walking three blocks. That's why the three-meal strategy works—because it's realistic.

The sweet spot? Make one prep session count for multiple meals. Choose dishes that don't need babysitting. And use simple shortcuts that taste like you tried, even when you didn't.

Start with the sauce: 3 go-to bases

If your food tastes great, you'll actually want to eat it. These "lazy sauces" take five minutes each, store well, and can be added to grains, roasted veggies, or proteins.

1. Lemon-tahini drizzle

- Whisk together 2 tablespoons tahini, juice of half a lemon, 1 tablespoon olive oil, 1 crushed garlic clove, and warm water to thin.

- Use on grain bowls, salads, or roasted zucchini.

2. Green herb blender sauce

- Blend 1 cup fresh parsley or cilantro, 1 garlic clove, 2 tablespoons sunflower seeds, 1 tablespoon vinegar, and olive oil until smooth.

- Works on chickpeas, pasta, or even toast.

3. Miso-ginger glaze

- Mix 1 tablespoon white miso, 1 teaspoon grated ginger, 1 tablespoon rice vinegar, 1 teaspoon maple syrup.

- Stir into sautéed greens or drizzle over roasted sweet potato.

These sauces stay fresh in the fridge for 4–5 days. Double a batch and let them do the heavy lifting.

Pre-cut, pre-cook, pre-win

The biggest barrier to home cooking isn't the cooking—it's the prep. So shift your mindset: the fridge is your prep station, not your graveyard of unused produce.

Here's how to "pre-package" your week smartly:

1. The grain base:

Cook a big batch of quinoa, farro, or brown rice. Store it plain in an airtight container. Use within 4 days, reheated with a little water or broth.

2. The veggie mix:

Pre-chop hardy vegetables (carrots, broccoli, bell peppers, cauliflower). Roast a tray of them with olive oil and salt. They last 3–4 days and can be tossed into wraps, bowls, or soups.

3. The protein prep:

- Boil 6 eggs at once, peel and refrigerate.

- Roast or pan-sear tofu with a spice mix.

- Use pre-cooked lentils or chickpeas from a can—just rinse and season.

You now have mix-and-match building blocks for quick meals. Think: roasted veggies + grain + sauce = lunch in 2 minutes.

One-pan meals to the rescue

For weeknights when even that feels too much, you need meals that practically cook themselves. That's where the oven (or air fryer) shines. Try this method:

• Toss chopped veggies, tofu (or any other plant protein), and halved cherry tomatoes on a tray.

• Add olive oil, dried oregano, salt, and a squeeze of lemon.

• Roast at 400°F (200°C) for 25 minutes while you shower or answer emails.

Serve with pre-cooked rice or a toasted flatbread and one of the sauces above. Done. No hovering. No fuss.

Another winner? Sheet pan gnocchi. Buy shelf-stable gnocchi, mix it on a tray with bell peppers, zucchini, and olive oil. Bake until golden and crispy on the outside. Add arugula and a splash of balsamic vinegar at the end.

Make friends with your freezer

Freezers aren't just for ice cubes. Stock yours with ingredients and backups for those no-energy days.

• Frozen chopped spinach, edamame, or peas: quick to toss into soups or stir-fries

• Frozen cooked grains (many stores now sell quinoa or rice in freezer bags)

• Tortillas and flatbreads: defrost in minutes

• Frozen homemade soup: double a batch and freeze half in portion containers

Even freezing half a roasted tray of veggies can give you a future lunch. It's delayed gratification for your most tired self.

There's power in doing something—not everything. Cooking three times a week won't make you a chef. But it will remind your body how real food feels. You'll taste flavors that don't come from plastic containers. You'll save money without counting pennies. You'll be more in control, even if the rest of your week feels like chaos.

And maybe, one of those nights, you'll realize: you actually enjoyed cooking. Or at least, you didn't dread it. That alone is a quiet kind of success.

So next time you open that food delivery app, pause. Ask yourself if you'd rather spend the same time reheating something you made—something that makes you feel a little more human.