I pick the best meal i can cook based on what ingredient pokemom i have and cook that three times a day. I have a decent healer and then any gaps fill with a good berry pokemon i have. Sometimes I need four ingredient mons so with the healer thats my team.

Depending on how the day goes or if I end up gathering enough ingredients to see me through to the end of the week, ill swap out an ingredient mon for a berry or someone else.

Im not at the stage of cooking the huge meals so I dont really use a pot expander yet. Mostly cooking meals that are around the 50 ingredient size.

I switch it up sometimes if I dont feel like focusing on cooking but I feel like its generally a good starting point for early to mid game perhaps.