Cooking well starts with knowing a few basics by heart.
If you’re tired of overthinking dinner, you’re not alone. This is the framework I use daily for real food without the fuss—built on a few basics I know by heart.
You don’t need a strict meal plan, hours of meal prep, or complicated recipes.
You need a simple structure—a few foundational moves you can repeat, tweak, and trust.
This isn’t about rigid rules. It’s about nourishing your body with ease, flavor, and a rhythm that actually works, and keeping it simple.
🥩 Step 1: Start with Protein
Pick your anchor: chicken, salmon, pork, steak, shrimp, tofu, lentils, egg
Quick Food Safety Tip:
You don’t need to rinse raw meat, poultry, or fish. Washing raw proteins can actually spread bacteria around your sink and kitchen surfaces.
Just pat dry with a paper towel, season, and cook thoroughly.
Tip: Quality matters.
If it’s hard to find clean protein locally, services like ButcherBox (meat) and OceanBox (seafood) deliver high-quality options straight to your door.
Simple Cooking Techniques:
- Fish: Bake most fish at 375°F for about 15 minutes.
→ Thicker cuts (~1 inch) = 15 minutes
→ Thinner fillets = start checking around 12 minutes
- Chicken: Marinate in avocado oil, salt, pepper, and spices. Bake at 425°F for 20–25 minutes depending on thickness.
- Boneless pork: Rub with avocado oil, salt, pepper, paprika (or your favorite spices). Bake at 400°F for 17–20 minutes depending on thickness. Let rest before slicing.
- Steak: Coat lightly with avocado oil and salt.
- Sear 3 minutes per side on high heat.
- Transfer to a 400°F oven and roast:
- 7 min for med-rare
- 8 min for medium
- 9-10 min for more well done
- Shrimp: Pat dry and marinate in olive oil, lemon juice, garlic, or your favorite spices for 10–15 minutes.
Sauté in a hot skillet with avocado oil over medium-high heat until the shrimp curl and turn opaque with a light golden edge — about 2–3 minutes per side, depending on size. - Tip: Don’t overcrowd the pan—work in batches if needed to get a nice sear
Scallops:
- Blotting alone: A few rounds with paper towels can take 5–10 minutes, but won’t remove deeper moisture.
- Air-dry in the fridge: Let them sit uncovered on a paper towel–lined plate or wire rack in the fridge for 30–60 minutes for best results.
- Season with salt and pepper just before cooking.
- Sear in avocado oil or ghee over high heat for 1.5–2 minutes per side, until a golden crust forms.
- Finish with a pat of real butter or Miyoko’s (dairy-free) butter and a squeeze of fresh lemon for extra flavor.
- Tofu: Press moisture out first, cube, then sauté with avocado oil and Bragg’s Aminos or your favorite spice blend.
- Eggs: Scramble in butter or ghee until just set, or hard-boil (9-12 minutes) for a portable, high-quality protein option.
General Fish Cooking Rule:
- Thicker cuts (~1 inch) → Bake for 15 minutes at 375°F
- Thinner fillets → Start checking around 12 minutes
Fish is done when it flakes easily with a fork and turns opaque in the center.
Step 2: Eat the Rainbow – Roast Veggies or Build a Simple Salad
Roast or Sauté 2–3 Colorful Veggies
Toss with olive oil, salt, and pepper.
Roast at 375°F for 20–25 minutes until caramelized and golden.
Best for Roasting:
- Broccoli
- Cauliflower
- Carrots
- Zucchini
- Bell peppers
- Brussels sprouts
- Sweet potatoes
- Beets
Better for Quick Sautéing:
- Spinach and baby greens
- Mushrooms
- Asparagus
- Snap peas
- Bok choy
Build a 2-Minute Rainbow Salad
Combine Base + Color + Fat + Flavor = Done
- Base: Mixed greens (spring mix, arugula, spinach)
- Color: Sliced cucumber, shredded carrots, red bell pepper, purple cabbage
- Fat: Avocado slices, nuts (like walnuts or almonds), pumpkin seeds, olives, or a sprinkle of parmesan
- Flavor: Olive oil + lemon dressing (see below)
🥄 Simple Everyday Dressing
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice (optional: add a splash of vinegar)
- Pinch of sea salt
- Optional: Cracked black pepper or ¼ teaspoon Dijon mustard
Whisk together or shake in a jar. Bright, fresh, and done in under a minute.Want One)
Complex carbs like quinoa, rice, farro, lentils, or beans can add fiber, minerals, and staying power to your meals. They’re especially helpful around workouts or when you need more fuel.
Keep it simple:
- Rinse grains or legumes before cooking
- Use bone broth instead of water to boost flavor + nutrients (use less liquid than package recommends: 1 cup rice to 1 1/4 cup liquid)
- Optional: add turmeric or herbs to the pot for extra support
After cooking, brighten with a splash of lemon juice and olive oil. Done.
Tip: You don’t need a full cup—start with ½ cup and build your plate around how you feel.
🌿 Step 4: Add Flavor Layers (Without Overthinking It)
While Cooking: Flavor Builders
Once your basics are cooking—whether you’re sautéing veggies or roasting a tray of mixed produce—you can layer in simple spices and aromatics to boost flavor without complexity.
Try adding:
- Garlic – minced or sliced
- Ginger – grated or finely chopped
- Green onion – sautéed early or sprinkled on after for brightness
- Jalapeño (or other chili pepper) – diced for fresh heat while sautéing
- Chili flakes – for gentle heat
- Cumin – earthy and grounding
- Turmeric – warming, anti-inflammatory
- Smoked paprika – adds depth and a touch of smokiness
With just a few tweaks, you can make clean food taste great—without overcomplicating it.
Optional finishers to add brightness, creaminess, or spice:
💧 Drizzles
- Olive oil
- Lemon or lime juice
- Chili oil (for spice lovers)
- Tiny drizzle of balsamic glaze (great for roasted veggies)
🌿 Fresh & Bright
- Fresh herbs: parsley, cilantro, basil, mint
- Citrus zest: lemon, lime, or orange
- Freshly grated ginger (a little goes a long way)
🥑 Creamy & Rich
- Sliced avocado
- Savory yogurt dollop (seasoned Greek yogurt with lemon or herbs)
🧂 Flavor & Crunch
- Sea salt + cracked black pepper
- Crushed nuts or seeds
- Nutritional yeast (optional, for a cheesy flavor)
🍓 Step 5: Keep It Sweet (Optional)
If you want something to finish the meal, you don’t need to reach for ultra-processed treats. A little natural sweetness can be both satisfying and supportive—especially when it includes fiber, antioxidants, or healthy fats.
Simple options that won’t derail your progress:
- Sliced apple with cinnamon
- Fresh berries with Greek yogurt or coconut yogurt
- A blueberry smoothie with almond milk + protein powder
- A few squares of 85% dark chocolate
Tip: Focus on lower-glycemic fruits like berries, apples, and pears. Keeping post-meal sweets lighter helps support blood sugar balance, energy, and metabolic health.
Eating well is about mastering a few simple routine moves that make nourishing yourself feel easy, satisfying, and sustainable.
You should never feel like you have to go hungry to be healthy.
Fuel your body well. Feed your strength.
Choose real food that supports the life you want to keep living.
Want more ways to simplify real food?
📍DIY – Foods to Make Better at Home
📍How to Eat to Feel Good Again
📍Recipes & Fuel Idea
📍Ready to commit? Try the 30-Day Reset Plan →
“The simpler we make our food, the more nourishing it becomes.”
— Michael Pollan
