From Scratch to Satisfaction: The Real Perks of Home Cooking

If social media has taught us anything it’s that you don’t have to be a professional chef to be a fabulous home cook! In fact, the opposite is true. 

Influencers on a college budget share tips for quick and easy meals using a can of beans while celebrity chefs show us how to make restaurant quality meals at home. There’s someone online with your culinary skill set that can help guide you to make home cooking work for your lifestyle.

But this conversation has a flip side. You may be stretched thin and not sure if you can add anything else to your to-do list. But cooking at home can be practically stress-free when you use the right strategies. 

As a dietitian and three-time cookbook author, I’m here to help. Here, we’ll cover why home cooking may improve your health, happiness, and budget. And, most importantly, just how to stock your kitchen to make home cooking a breeze. 

Health Benefits of Home Cooking

When you cook food at home, you’re steering the ship when it comes to what ingredients (and how much of them) go into your meals. 

That means you can opt for the whole grains, high fiber, protein packed ingredients that will help meet your goals. Plus, you can easily bulk up your meals with veggies. In fact, research shows people who cook at home have a better diet and lower body fat (1). 

I tell my clients to consider a quick pasta-based dinner, like macaroni and cheese. Dining out, a bowl of macaroni and cheese from a quick-service restaurant is traditionally made with a white pasta, butter, cheese, some milk, and maybe even a fun addition like bacon. 

While that style of mac and cheese is delicious, it can also top 1,000 calories and 35 grams of saturated fat, with little fiber, and more than 2,200 milligrams of sodium. It’s not the best option for your health goals despite its 33 grams of protein (2). 

Now, let’s take that same macaroni and cheese meal and make it at home. You have the luxury of choosing what goes into that dish; and the best part, you can make it work for your lifestyle. Stay with me, I’ll show you how!

Option 1: Make it from scratch! 

• Start with a high-protein pasta that packs 10 grams of protein and 5 grams of filling-fiber per serving (4). 
• Toss in some riced cauliflower to increase the nutrients, like fiber, once the pasta has cooked. 
• Make a homemade cheese sauce with a reduced fat cheddar to lower the saturated fat, and boost the protein by blending in some Greek yogurt or cottage cheese. 
• Fun ingredients still have a place, like Canadian bacon, which is a lower total fat than a standard bacon, while also packing double the protein (with 12 grams in a 2 slice serving) (5, 6).

A serving of this homemade mac-and-cheese packs approximately 450 calories, 8.5 grams of saturated fat, 800 milligrams of sodium, and a whopping 38 grams of protein. 

As you can see, that shaves off around 550 calories and 26.5 grams of saturated fat, while boosting the protein even up by 6 grams!

Option 2: Use a boxed mix and level it up! 

• There is no shame in the boxed meal hacks. Even a classic boxed macaroni and cheese can be upgraded with a few simple swaps. 
• Add 2 cups of frozen broccoli to the pasta when boiling to increase the fiber and nutrient density of the dish.
• Puree the “cheese” mixture with 1 cup of cottage cheese to boost the protein, and sprinkle in a little nutritional yeast to take it even further (while also increasing the vitamin B-12, too) (7).  

A standard box mix has about 200 to 300 calories per serving with around 9 grams of protein and less than 2 grams of fiber. But, when you add those swaps, like broccoli and cottage cheese into the mixture, the nutrition increases. 

You now have a bowl that delivers around 21 grams of protein and upwards of 3 to 4 grams of fiber! Remember, every small change counts. 

Whether you choose to start from scratch or level up a mix, don’t forget to log your meals in the MyFitnessPal app to see how home cooking helps you meet your nutrition and weight goals. 

Home Cooking and Weight Loss

Studies show cooking dinner routinely at home may actually result in fewer calories consumed, benefiting those who have an end goal of weight loss (8). 

Plus, people who cook at home and follow a meal plan also tend to have a better diet quality, meaning they eat more fruits and vegetables, whole grains, and more nutrient dense foods routinely (1, 9). People who cook at home regularly tend to have less body fat than people who don’t (1). 

But, remember, what and how you’re cooking matters! Keep these tips in mind as you navigate your home cooking weight-loss journey (10):

• Start with vegetables. Planning your meals around vegetables helps increase your fiber intakes, which helps keep you fuller for longer. 
• Limit added sugars. Believe it or not, some of the biggest offenders of added sugars are dressings and sauces. Consider whipping up a batch of these simple homemade dressings to dress your salad without added sugar.
• Make your grains whole grains. Whole grains provide more nutrition since they’re made with the entire wheat kernel, including the bran, which packs the fiber.
• Choose healthier methods. Roasting, steaming, baking, and sauteing are some of the healthier cooking methods. Steer clear of frying. 

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Psychological and Social Benefits of Cooking at Home

Home cooking has some powerful mental health benefits. In fact, here’s your invitation if you typically cook for yourself to invite your workout buddy over to share a nice meal together. 

Not only is sharing meals associated with better relationships, but it also may decrease stress and tension at home while improving grades of school-age children (11). And, if that’s not enough, the meals are traditionally healthier, providing more fruits and vegetables, less fried foods, and less sugary drinks (11). In fact, children who eat family meals together are less likely to be overweight or obese (11). 

I know the struggle of finding time to cook and sitting down together when you have a million after school commitments. This is where meal prep comes in handy. 

I find clients with demanding jobs and schedules really benefit from having a plan. Even something as simple as declaring Thursdays “breakfast for dinner” nights. That can mean a delicious egg and veggie scramble is on the menu served up with some sliced avocado and whole grain toast. 

Remember, healthy eating at home doesn’t have to be time intensive or hard. It just has to be nourishing! 

About the Experts

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.

Financial Benefits of Home Cooking

Cooking at home may just leave more money in your budget for some new workout gear, too! In fact, those who cooked at home more often than eating out saved a pretty penny each week. 

In a 2017 study of 437 adults, those who cooked frequently at home spent on average $208 dollars a month on groceries, yet just $65 on away from home purchases (12). This put their total per month food budget at $273 (12). Of course, the cost of food has risen over the years since 2017.

On the flipside, those who ate out frequently had a higher total overall monthly food budget of $364 (12). That’s a whopping $91 more dollars than those who cooked at home (12). 

Impulse purchases at the grocery store can also add up. To steer clear of those seasonal goodies that may find a way into your cart, consider the help of an online grocery delivery (which gives you time, too) or writing a list (and sticking to it.) 

Personally, I save my market browsing trips to a once a month “treat”, and instead rely on a weekly grocery delivery that helps me stick to purchasing only those items I need for the meal plan that week. 

How to Start Enjoying Home Cooking

Just like everything, the more you practice cooking, the better you’ll be. I’ve always loved cooking, which is probably why I ended up with a career in food! But, you don’t have to be a nutritionist or chef to cook delicious meals at home. You just have to have a plan, and a well-stocked kitchen to help you execute that plan.

Here’s my tried and true plan I recommend to all my clients looking for a starting off point to make cooking at home happen!

Take inventory 

I’m talking about spices, canned goods, fridge and freezer items … the whole shebang! You need to know what you’re working with before you can create meals at home that you actually want to eat. 

Make your grocery list 

Now that you know what you have, it’s time to write out what you need to stock up on to make cooking at home convenient. Depending on your current cooking-from-home lifestyle, this list may be short or very long. Don’t let the latter stop you from committing. In the long run, this will benefit your waistline (and wallet!) 

Staples I recommend:

Pantry: 

• Canned beans
• Canned tomatoes
• Canned corn
• Canned peas
• Dried seasoning blends 
• Nuts and seeds 
• Whole-grains, like oats, high protein pasta, and quinoa 
• Dried pulses, like lentils and chickpeas
• Protein supplements, like powders and bars

Freezer: 

• Riced cauliflower
• Broccoli florets
• Minestrone soup blend
• Frozen fruit and vegetable blends 
• Lean proteins 

Fridge: 

• Salad kits
• Rotisserie chickens
• Fresh fruits and vegetables
• Lean proteins
• Low-fat dairy

Involve your crew

Have kids? A partner? A roommate? Make it a family affair and let everyone pull their weight for meal prep. This not only helps get kids comfortable in the kitchen (a life skill that will serve them well), but also inspires them to try something new that week since they played a part in bringing that meal to life.  

Create a playlist

Meal prep doesn’t have to mean hours spent cooking chicken and broccoli in silence. Make it fun by listening to your favorite music. My personal favorites are karaoke hits that I can sing along too while chopping produce for the week. 

If you’re looking for extra home cooking inspiration, discover more recipes in the MyFitnessPal app!

Frequently Asked Questions

The Bottom Line: The Benefits of Home Cooking for Overall Health 

Home cooking is associated with a healthier diet (we’re talking greater intakes of fruits and vegetables, more whole grain, more fiber, more nutrition), but also we’re seeing payoffs when it comes to health, like a reduction in body fat and obesity (1). Plus, you’ll have more money in your wallet, and strengthen your family ties, too (11, 12). 

If you still need a little hand holding, the team at MyFitnessPal is here for you. Checkout our No-Fail Meal Planning and Batch Cooking Guide to get you started! 

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