Most people do not need more recipes.

They need fewer decisions.

Weeknight cooking fails for one simple reason: it requires energy at the exact time you have the least.

The fix is not motivation. It is a system.

The 15-minute dinner rule

A weeknight dinner works when:

• you can start it with low effort
• it cooks fast
• it tastes good enough to repeat
• the clean-up does not punish you

So here is the rule:

Pick one base, one protein, one sauce. Rotate flavours.

One base (choose one)

• vegetables (fresh or frozen)
• rice / pasta / noodles
• potatoes
• salad mix
• wraps / flatbread

One protein (choose one)

• eggs
• chicken
• tofu / paneer
• fish
• lentils / chickpeas
• minced meat

One sauce (the upgrade)

• yoghurt + lemon + garlic
• soy + honey + chilli
• tomato + herbs + butter
• pesto + a splash of pasta water
• tahini + lemon + warm water
• chilli oil + vinegar + sesame

The sauce is the difference between boring and “restaurant-ish”.

A simple 5-day plan

• Mon: veg stir-fry + noodles + soy-chilli sauce
• Tue: roasted veg tray + chickpeas + yoghurt garlic
• Wed: pasta + tomatoes + herbs + parmesan
• Thu: eggs + wrap + spicy yoghurt
• Fri: rice bowl + leftovers + quick dressing

This is not glamorous. It is consistent. Consistency is what feeds you.

Grocery list (small, smart, repeatable)

• onions, garlic, lemons
• mixed veg (fresh + frozen)
• eggs + one protein of choice
• rice/pasta/noodles
• yoghurt
• herbs/spices
• one “flavour bomb” (pesto, chilli oil, tahini)

What we cover in this section

• weeknight systems
• quick recipes with real flavour
• budget-friendly lists
• “one pan” plans
• healthy upgrades without diet culture

Next step: Want this turned into a monthly meal calendar? Tell me dietary preference and budget, and I will structure it.