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
2025-01-1015-Minute Dinners That Aren't Sad Salads2025-01-08What to Cook When You're Too Tired to Cook2025-01-06The 'Fridge Clean-Out' Dinner Formula2025-01-04One Protein, Five Dinners: The Lazy Batch Cooking Guide2025-01-02Meal Planning for Picky Eaters (That Won't End in Tears)2024-12-31How to Meal Plan When You Live Alone2024-12-29Healthy Meal Planning for Beginners—No Diet Required2024-12-27Meal Planning With a Partner Who Won't Eat Vegetables2024-12-25The Only Pantry Staples List You Actually Need2024-12-23How to Start Meal Planning This Week (5-Step Beginner Guide)2024-12-21Meal Planning Apps vs. Pen and Paper: What Actually Works?
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