HealthScore Cooking School

Discover how nutrition determines health and how to take back the kitchen by translating health score recommendations into a practical three-meal pattern and daily routines.

Learn to design a simple three-meal plan that delivers seven key foods daily—fruits and vegetables, beans, nuts or seeds, whole grains, olive oil, seafood, and coffee or tea.

Outfit your kitchen with essential tools, including an air fryer, instant pot, scales, and storage containers, to support daily meal prep, beans, whole grains, and healthy routines.

Stock your pantry with bulk beans and grains, store in canisters, and cook with an instant pot. Buy diverse bulk varieties for cost savings and long shelf life.

Stock a freezer with seasonal, local fruit and freeze antioxidant-rich berries low in sugar to support one serving of fruit within a flexible five-serving daily plan.

Learn to stock two weeks of protein by choosing fresh and frozen seafood, white meat, and tempeh, while limiting red meat, and target 2000 mg of omega-3s per week.

Learn to prep hard boiled eggs for salad as part of a health score plan: boil two batches of six, refrigerate, and use egg whites while noting yolk cholesterol debates.

Prepare beans in an instant pot using bean-to-water ratios and no pre soak, cook black beans for 30 minutes, then let natural release and store four days' worth for salads.

Cook any whole grain in an instant pot using a simple water-to-grain ratio, pressure cook times, and natural release, then store in spaced four-day portions for salad prep.

Learn to make overnight oats with steel cut oats, chia seeds, and cinnamon in unsweetened almond milk, without sugar, prepared in batch for four days; versatile as breakfast or dessert.

Learn to prep overnight oats in batches, keeping them on hand for breakfast or after dinner, and customize with fruit, nuts, cinnamon, and almond milk.

Weigh 200 grams of greens and build a two-pound lunch salad by adding whole grains, beans, fresh vegetables, seaweed, avocado, eggs, herbs, and dressings, then pack for work.

Master the air fry method for dinner by preparing 400 grams of vegetables with seasonings, preheating the air fryer, and shaking every five minutes for even browning with a protein.

Learn to prepare protein for dinner with air-fried vegetables using oven or stovetop; options include rotisserie chicken, salmon, lobster, and chicken breast, with simple seasonings and bake times.