Longevity

Cook at Home 5 Nights a Week (12 Weeks)

12 weeks · 0 milestones

Cook your own evening meal at home at least five nights a week for 12 weeks. Proof is your dated cooking log with photos.

Part of: Sport & Performance · Proves for: Health & Fitness

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.

Related outcomes

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.