Health & Body · Nutrition
Cook at home
Yes / NoModerateAny
Cue
Opening the fridge or pantry when deciding what to eat next
Behaviour
Prepare at least one meal yourself, even simple assembly like a salad or overnight oats
Reward
Lower spend, better portion control, and a small boost in cooking confidence
2-minute version
Make tomorrow's lunch tonight — it takes 5 minutes
Yes / No
Target: 1 yes/no · Any
✓✓−✓✓
What to do
Cook or prepare at least one meal at home today — breakfast, lunch, or dinner counts. Includes simple assembly (overnight oats, salad) not just cooking from scratch.
Why it works
Reduces food spend by average $300–500/month vs eating out, improves nutritional quality, reduces calorie intake (restaurant meals average 134% of daily calorie recommendation), builds cooking confidence over time.
Research backing
A Johns Hopkins study found that people who cook at home most frequently consume substantially fewer calories per day than those who eat out often, since restaurant meals average well above standard calorie recommendations per serving.
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