Milestone map
Milestone map
3 milestones
Plan and cook your first home week
1 week
Pick five simple evening meals you can cook at home. Shop for them and cook them this week. Log each meal with a photo.
Proof required
Submit a one-week cooking log with at least five home-cooked evening meals, each with the date, the dish and a photo.
What gets checked
- Five or more meals cooked by you this week
- Each entry dated with a photo of the meal
- A short note on what was easy or hard
Common mistakes
- Counting takeaways or ready meals as home cooking
- Planning dishes that take too long on weeknights
- Logging meals days later from memory
Powstik Guide
A one-week log of five meals you cooked at home.
Steps
- Choose five meals that take under 40 minutes.
- Write one shopping list for all five.
- Cook, photograph and log each meal the same evening.
- Note one thing that made it easier or harder.
Template
Week 1 cooking log | Date | Dish | Time taken | Photo | Note | |------|------|------------|-------|------| Shopping list: What made it easier or harder:
What gets sent back
- Takeaways or ready meals.
- Fewer than five meals.
- Undated or photo-less entries.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check five dated entries in one week
- Check photos look like home-cooked meals
- Read the note on what was hard
You'll sign in first, then come straight back here.
Cook five nights a week for eight weeks
8 weeks
Keep cooking at home at least five nights a week. Build a small rotation of meals you like. Keep the log going every week.
Proof required
Submit your cooking log for eight consecutive weeks, with at least five home-cooked evening meals logged in each week.
What gets checked
- Eight consecutive weeks logged
- At least five home-cooked meals every week
- A rotation of dishes you return to
Common mistakes
- Stopping after a busy week instead of carrying on
- Relying on one dish every night
- Logging in bulk at the end
Powstik Guide
Eight weeks of logged home cooking, five nights a week.
Steps
- Plan the week's meals on the same day each week.
- Keep two quick backup meals for busy nights.
- Batch-cook once a week if it helps.
- Log every meal the day you cook it.
- Check your weekly count each Sunday.
Template
| Week | Meals cooked | Dishes | Busiest night and what I did | |------|--------------|--------|------------------------------| My rotation (meals I cook often):
What gets sent back
- A week with fewer than five meals.
- A gap in the eight weeks.
- Bulk logging at the end.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Count meals in each of the eight weeks
- Check dates run through the period
- Check the rotation is real
You'll sign in first, then come straight back here.
Finish 12 weeks and share your recipe set
4 weeks
Complete 12 weeks of cooking at home. Write up your five go-to recipes so someone else could cook them. Reflect on what changed.
Proof required
Submit your full 12-week log, a shareable page with your five go-to recipes, and a 200-word reflection on how the habit changed your week.
What gets checked
- Full 12-week log with weekly counts
- Five recipes written so someone else could cook them
- A reflection about the habit, not about weight
Common mistakes
- Recipes too vague to follow
- A reflection focused on weight or body measures
- Missing weeks in the log
Powstik Guide
A 12-week log, five shareable recipes and a reflection.
Steps
- Pick the five meals you cooked most.
- Write each with ingredients, steps and time.
- Share them on a page or doc anyone can open.
- Write what changed in your week, not your weight.
Template
Recipe: (name) Serves: Time: Ingredients: - Steps: 1. 2. Tip: Reflection prompts What changed in my week: What I'd tell someone starting:
What gets sent back
- Recipes nobody else could follow.
- Weight or body measurements as proof.
- An incomplete 12-week log.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check the log covers 12 weeks
- Try reading one recipe as a cook would
- Check the reflection is about the habit
You'll sign in first, then come straight back here.