Using Eclipse for BRS development is like using a bazooka to kill a mosquito. Approximately as much overkill; not worth installing for that. However if you are already accustomed to Eclipse and use it day to day, under the Golden Hammer rule it makes sense to use the plugin.
The script i pointed was for Mac (or another Unix flavor, #!/bin/bash is a giveaway). But i had used batch file on Windows with no problem, just had to download cURL; don't remember what i used for zipping, don't think i have the .cmd file handy. For the first few times do it manually indeed, to see there is no magic to it, zip by hand and upload from the web page. It will be good to use (free) text editor with syntax highlighting option for BASIC (or Visual Basic) - like Notepad++, ConTEXT, TextWrangler.
PS. Found it, this worked couple of years ago (that put in say "run.cmd" in the project directory):
del bundle.zip
"d:\Program Files\WinRAR\WinRAR.exe" a bundle.zip manifest source images
curl -S -F "mysubmit=Install" -F "archive=@bundle.zip" -F "passwd=" http://%ROKU_DEV_TARGET%/plugin_install
pause
Nowadays have to add "--user rokudev:
some_password_here --anyauth"; as well as adjust for fav. ZIP archiver (probably can "jar" it)