The Journal
Plain writing on food, without the fear.
What the evidence actually says about what you eat, and practical systems for planning, shopping and cooking a week. Free to read, and each one links down to the recipes it talks about.
Browse by topic
Meal planningSystems that survive a Wednesday. For beginners, families, picky eaters and people who hate planning.Read the series →NutritionProtein, fibre, iron, omega-3 and the rest. How much, from where, and what actually happens if you fall short.Read the series →BudgetingShop once a week, in twenty minutes, without buying what you already own — or throwing it away.Read the series →ProductivityFifteen-minute dinners, one protein five ways, and what to cook when you are too tired to cook.Read the series →What’s in your foodStevia, aspartame, MSG, xanthan gum. What the FDA and WHO actually concluded, and the one caveat that matters.Read the series →
Latest
2026-07-04Potassium: The Electrolyte You're Probably Missing2026-07-04Red 40 and Food Dyes: Reading the Actual Research2026-07-04Sodium Benzoate: What That Preservative Really Does2026-07-04Vitamin C: Skip the Megadose, Master the Meal2026-07-04Where's the Sodium Really Hiding? A Practical Guide2026-07-04Why You're Probably Eating Half the Fiber You Need2026-05-27Freezer Meal Prep: Batch Cook Once, Eat All Month2026-05-27High-Protein Meal Planning on a Budget2026-05-26The Best Meal Planning App in 2026 (Honest Comparison)2026-05-26Meal Tracker: When You Actually Need One (And When You Don't)2026-05-26The Weekly Meal Planner That Actually Works (Free Template + System)2026-02-04How to Grocery Shop Once a Week (And Actually Make It Work)2026-02-02The 20-Minute Grocery Run: How to Shop Fast Without Forgetting Anything2026-01-30Grocery Shopping for One: How to Buy Less, Waste Less, Eat Better2026-01-28Stop Buying Groceries You Already Have: A Simple System2025-01-28How to Meal Plan When You Hate Meal Planning2025-01-26The 2-Minute Weekly Meal Plan Method2025-01-24Meal Planning vs. Meal Prep: Which One Do You Actually Need?2025-01-22How to Meal Plan for a Family of 4 (Without Losing Your Mind)2025-01-20Why Your Meal Plan Fails by Wednesday (And How to Fix It)2025-01-18I Threw Away $200 of Food Last Month—Here's What Changed2025-01-16The 'Eat First' List: A Simple System to Stop Wasting Food2025-01-14How to Actually Use What's in Your Fridge2025-01-12Meal Planning on a Budget: Real Numbers, Real Meals
Start here
New to planning a week?
Four short reads, in order. Twenty minutes, and Sunday stops being a chore.
Meal planning
All in Meal planning →Why Meal Prep Actually Saves You Time (and Money)Meal prep saves 15+ hours a month, costs $3k less yearly, and makes eating well automatic. Here's how to start.3 min readThe Batch-Day System: Cook Once, Eat Well All WeekA practical meal-prep system that beats boredom: one protein two ways, strategic sauces, and a 90-minute Sunday sequence.4 min readYour Freezer Isn't a Black Hole: A System That Actually WorksStop wasting batch-cooked meals. Learn labeling, FIFO rotation, storage times, and the freezer system busy people actually use.5 min read
Nutrition
All in Nutrition →Acesulfame Potassium (Ace-K): What the Daily Limit Actually MeansAce-K is FDA-approved with a daily intake of 15 mg/kg — here's what that means in practice, and why it's usually blended with other sweeteners rather than used2 min readErythritol: What the Science Says About This Sugar AlcoholErythritol is FDA-recognized as safe and carries an EFSA daily intake of 0.5 g/kg — here's the real caveat, and what those cardiovascular headlines actually mea2 min readIs Stevia Safe? What the FDA and WHO Actually SayStevia is plant-derived and calorie-free — here's what the FDA and WHO actually concluded, the daily limit, and who should pay attention.3 min read
Budgeting
All in Budgeting →Audit Your Grocery Receipt in 2 MinutesCatch overcharges and duplicate scans. Track price creep on staples. Turn receipts into real weekly spend data.4 min readOnline Grocery vs In-Store: The Real Tradeoffs19% of groceries are bought online now. Compare costs, quality, and time—plus which items to automate and which to inspect yourself.4 min readShop Two Stores, Save Time: The Multi-Store Grocery StrategyShop 2 stores smartly, not 5. Anchor staples at one, grab deals at another. Skip the time trap. Budget-first guide.4 min read
Productivity
All in Productivity →Five Knife Cuts That Transform Your Weeknight CookingLearn the five cuts that cover 90% of cooking, keep your knife sharp, and cut prep time in half. No fancy techniques required.4 min readHow to Grocery Shop Once a Week (And Actually Make It Work)One trip. Seven days of meals. Here's the system for weekly grocery shopping that busy people actually stick with.3 min readThe 20-Minute Grocery Run: How to Shop Fast Without Forgetting AnythingIn and out in 20 minutes. Here's the system for efficient grocery shopping that doesn't sacrifice your meal plan.3 min read
What’s in your food
All in What’s in your food →Acesulfame Potassium (Ace-K): What the Daily Limit Actually MeansAce-K is FDA-approved with a daily intake of 15 mg/kg — here's what that means in practice, and why it's usually blended with other sweeteners rather than used2 min readErythritol: What the Science Says About This Sugar AlcoholErythritol is FDA-recognized as safe and carries an EFSA daily intake of 0.5 g/kg — here's the real caveat, and what those cardiovascular headlines actually mea2 min readIs Stevia Safe? What the FDA and WHO Actually SayStevia is plant-derived and calorie-free — here's what the FDA and WHO actually concluded, the daily limit, and who should pay attention.3 min read