Spartan Cooking

The only reason to eat at a restaurant is to enjoy time with friends and family. The poor nutrition offered at most American restaurants is dismal. Next time you are at TGI Fridays take a look at all the fat people and ask yourself if you want to look like them. The solution is cooking for yourself. But not just any cooking, Spartan Cooking. Spartan Cooking means making easy (but still delicious meals) that take no more than 5 or 10 minutes of your time to prepare. Because we have better things to do than cook a fancy meal that is going to look exactly like shit in 24 hours. The good news is that all healthy meals on the face of the earth are easy and quick to cook. It takes me about 30 seconds to cook a steak. It takes about one minute to cook eggs. It doesn’t require any time to throw a potato in the microwave. It doesn’t require any of your time to throw some chicken wings in the oven. It doesn’t require any time to throw some food in a crockpot, go about your day, and then come home and eat your dinner.

The other benefits to Spartan Cooking are:

1) It is cheaper than restaurant food. You will be saving money.

2) It is healthier than restaurant food. Who even knows what kind of shit ingredients are used in restaurants. When you put in all the ingredients you know exactly what you are eating. It is near impossible to be unhealthy when you eat a steady diet of real, whole, fresh, nutritious food.

3) Cooking for yourself saves time. No more waiting to take your drink order, then waiting to take your meal order, then waiting for your drink, then waiting for your appetizer, then waiting for your meal, then waiting for a refill, then waiting for your check, then tipping the waiter for making you wait so long. Cook it, eat it, clean the dishes, be done with it.

4) Cooking is easy. Forget about all the detailed, extensive recipes you read online. All any man ever needs to cook is salt, pepper, and butter. If it isn’t delicious in salt, pepper, and butter it doesn’t deserve to be eaten.

Recipes and How to’s:

How to cook Steak: Steak is the easiest thing in the world to cook. Heat up a pan or skillet very hot. Melt some butter on the pan. Put the steak on the pan. Add a dash of salt and some pepper. Flip the steak over and add some pepper. Remove from heat. Eat and enjoy. Note: I enjoy steak almost completely rare, I only cook the outside to kill any germs that may be on it. If you enjoy well done meat simply leave it on the pan longer.

How to Cook Scrambled Eggs: Heat up a pan on high heat. Melt some butter in the pan. Crack your Eggs into the pan. Add some salt and pepper. Scramble the eggs with a spatula. Keep scrambling until the eggs are done. Note: I enjoy my scrambled eggs a little runny, they taste better than completely cooked. Cook to whichever done-ness you prefer. Remember that undercooked eggs will not harm you – I routinely drink raw, warm eggs after a workout.

How to Cook Eggs Sunny Side Up: Heat up a pan on high heat. Melt some butter in the pan. Crack a few eggs over the pan. Add some salt and pepper for taste. Let cook for roughly 30 seconds. Flip eggs over (like pancakes) with a spatula. Let cook for roughly 30 seconds. Remove and eat. The yolks should be runny and the whites completely cooked.

How to Cook Baked Sweet Potatoes: Wrap a sweet potato in plastic cling wrap. Put it in the microwave for 7-8 minutes. Go do something else and come back to the microwave in about 12 minutes (you will want to let the sweet potato keep cooking inside of the plastic wrap for about 5 minutes), remove from plastic, slice the potato down the center with a knife, add some butter and cinnamon. Eat and enjoy. Cook a regular baked potato the same way but don’t add cinnamon. Add butter, salt, and pepper. If you have sour cream you can add it, if you have some cheddar cheese you can add it too.

How to Cook Rice: Get a microwave safe bowl. Add rice and water. Always add twice as much water as you add rice. For example one cup rice equals two cups water. Cover bowl and microwave for 20 minutes. Go do something else and come back in about 25-30 minutes (letting the rice cool), eat and enjoy.

How to Cook Chicken Wings: Pre-heat oven to 450 degrees. Place Chicken Wings on a cooking sheet. Season with salt and pepper (they’re good with cayenne pepper). Place in heated oven for 25-30 minutes. Remove from oven and flip each wing over. Place back in oven for 25-30 minutes. Remove from oven and let cool for about 10 minutes. Eat and enjoy.

How to Cook any Other Meat: Fry in butter, salt, and pepper.

How to Cook Vegetables: Slice them any way you want. Fry them in butter, salt, and pepper. Throw some onions, green peppers, or mushrooms in with your eggs. Throw some green peppers on the pan to eat with your steak.

If you have a Steamer or Rice-Cooker: Throw some Salmon fillets (seasoned with salt and pepper) in with some asparagus or green beans. Let steam for about 10 minutes. Eat and enjoy.

How to Cook Roast in a Crockpot: Add a packet of dry onion soup mix to the bottom of the crock pot. Add about a cup of water. Toss in a Roast. Add some salt, pepper and butter. Toss in some small potatoes (or regular sized, doesn’t matter). The water should cover about 2/3 of the Roast, add some if you need to. Cook on high for 2 hours. Switch to low and cook on low for 4 hours. Turn off heat and let it sit for 10-30 minutes. Eat and enjoy. Add some Cottage Cheese for an extra delicious punch.

No needlessly complex recipes or fruity ingredients and arrangements. Just some badass food for a badass lifestyle.

Simplify your life. It makes things so much easier.

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  1. Sam says

    Hey Victor I really dig your site so far and it has given me a swift kick in the ass and I have started my own business as a personal trainer. I have been dependent on whey protein and eggs for a long time but I no longer want to pay for whey. Any thoughts on whey protein or gnc supplements? I would appreciate your usual no-bullshit advice. Cheers.

    • Extension Force says

      Victor has stated numerous times that whey powders and other supplements are garbage. You’re doing it right all along.

  2. says

    Whey isn’t bad: but the thing is: the cheap ones are just as good as the expensive ones.
    BTW LOL on the rice! I never knew that you could cook it in the microwave! where I came from everyone knows how to cook rice in the stove: just wash it 2 times then put water of at least 1 fingerbreadth above the “rice level”, healthier than microwaved. Your body could use less of the damaging microwave ions

  3. Miklos Hollender says

    Not bad. Thanks for the microwave potato idea, I was looking for a side dish that is not as boring as vegs and not as unhealthy as frying potato in oil.

    I tend to use the oven more. I think one does not have to stop and salt, butter, and pepper: mustard and wine makes a lot of things better and is not difficult.

    My favorites:

    – Mix olive oil, salt, pepper, mustard, pour on any kind of meat, and use the grilling function of the eletric oven if it has any. I tend to use pork and chicken thighs, beef is a bit expensive where I live.

    – Same but also add some white wine into the mix, pour on chicken breast or thighs, wrap in alu foil, throw in the oven, using a normal roasting function.

    By mustard of course I mean hot Dijon or similar mustard, not something sweet.

  4. Savage says

    I just finished cooking a steak using your method and it is one of the best steaks i have ever eatin. And it only took like 10 minutes to cook. Appreciate the recipe and keep up the good work.

  5. Jim Walker says

    If you microwave something in plastic, there is not a chance in hell that your not getting some weird chemical shit on your potato. This will boost the shit out of your estrogen levels.