Cooking 2-3 substantial dishes on weekend (Sunday especially) sets up healthy weekday meals automatically. Most adults who do this report dramatic improvement in weeknight eating quality with less daily effort.
What to cook
One protein-heavy main (roast chicken, big batch of meat sauce, lentil curry). One grain (cooked rice, quinoa, couscous). One vegetable batch (roasted vegetables, large salad). Repurpose throughout week.
Time investment
2-3 hours on Sunday. Produces 5-7 meals worth of components. Significant time saved on weeknight cooking. Better quality meals than takeaway alternatives.