You can cook food with the help of grill at any level.
1) Salmon Salad
Ingredients:
A) Mango or Pineapple
B) Salmon
C) Silver aglae (You can find it deep of sea)
D) Tumeric (You can buy it from trading post)

Effect: Reduce O2 consumption underwater

2) Hearty Stew
A) Potato
B) Mushroom
C) Raw Meet (You can get it from bears or other meaty animals)
D) Juniper (You can buy it from trading post)

Effect: As long as its effect continues, it protects you from death. If you die, you will be revived and the effect will be lost.

3) Catfish Deluxe
A) Potato or Raw Beet
B) Catfish (You can catch it via fishing rod)
C) Mushroom (You can buy it from trading post)
D) Chili (You can buy it from trading post)

Effect: Makes you run Faster

You can make drinks with the help of Juicer

1) Redbeet Shot
A) 2 Beetroots (You can buy it from trading post)
B) Coconut (You can find it from the island)
C) Turmeric. (You can buy it from trading post)

Effect: Gives you more Health Points

2) Spicy pineberry
A) Pineapple (You can find it from the island)
B) 2 Strawberries (You can easily find it on Tangaroa)
C) Chili (You can buy it from trading post)

Effect: Makes you swim faster

Drink and eat them all. You will have the Achievement.