Alternatives to meal prepping: A simpler approach to healthy eating

You can find countless approaches to meal prepping from social media, cookbooks and fitness influencers. While traditional meal prep can help support nutrition goals, it's not realistic for everyone, especially if you're balancing a busy schedule, caregiving responsibilities or cancer treatment.  

The good news? You don't need a refrigerator full of perfectly labeled containers to eat well. 

"The benefits of cooking and eating at home are substantial," says wellness dietitian Lindsey Wohlford. By reducing takeout, you can save money, consume fewer calories and lower your risk of chronic diseases like cancer, diabetes and heart disease.  

Instead of focusing on preparing every meal in advance, Wohlford recommends a more flexible strategy – what she calls the four P’s. 

Plan for your real life 

You don't have to map out every breakfast, lunch and dinner for the entire week. Instead, look at your calendar first. 

“See when you’ll be able to prepare things and when you’ll need things that are ready to go,” says Wohlford.  

For early mornings or long days, you may need leftovers or something to pull out of the freezer. If you have time to cook a quick meal, have prepped ingredients on hand. 

“Keep a list of go-to meals for this part of this process, or scrap recipes entirely and keep it simple,” advises Wohlford.  

For cancer prevention, fill 2/3 of your plate with vegetables, fruits, whole grains, beans, nuts and/or seeds. The remaining 1/3 of your meal can be meat such as fish, chicken or plant-based protein, such as tofu or beans. Keep simple ingredients on hand that you can mix and match. 

“We can get really consumed by having a proper ‘meal’ but rethink how you frame that,” says Wohlford. “It can be as simple as a few servings of vegetables with protein and a sauce to tie it all together.” 

It’s also important to be compassionate with yourself. If you’ve had a bad day or aren’t feeling well, maybe what you planned to eat isn’t what you want. 

“Our tastes change. It’s OK to rework your plan,” says Wohlford.

Purchase foods that make life easier 

Purchase ingredients that make your life easier and can help you make a healthy meal in a hurry. Some examples include: 

• Frozen or canned fruits and vegetables  
• Bagged salad
• Ready-to-eat, whole grains like frozen quinoa or brown rice
• Rotisserie chicken 
• Boiled eggs 
• Canned beans and lentils  
• Nuts and seeds 
• Veggie or bean burgers 
• Jarred salsa and sauces 

“When it comes to pre-cut or prepared foods, it’s important to keep cost and convenience in mind,” says Wohlford.  

While pre-cut vegetables or ready-to-cook ingredients may cost slightly more than whole produce, they're still often less expensive than takeout and can help you stay consistent with healthy habits even when life gets busy.

Prepare for future you 

You don't need an entire day dedicated to meal prep – small steps can save time later in the week. When you have extra time, consider: 

• Double a recipe and freeze leftovers.
• Chop onions, garlic or other ingredients for future meals. 
• Cook extra portions for easy lunches and dinners. 
• Assemble slow-cooker ingredients ahead of time.
• Create ready-to-blend smoothie packs for the freezer. 
• Keep food storage containers on hand for leftovers and prepared ingredients.  

These small actions can also help reduce food waste by ensuring ingredients get used before they spoil. 

When it comes to preparing fresh produce, Wohlford shares these tips:  

• Rinse fruits and vegetables under running water rather than using specialty produce washes.
• Store fresh herbs in a jar of water to extend freshness. 
• Wait to wash berries and some lettuces until you're ready to use them, since extra moisture can encourage mold growth. 

Persuade yourself to make the healthy choice 

“The first part of eating has to do with our eyes,” says Wohlford. “First impressions matter.” 

If preparing meals feels overwhelming, start by organizing your refrigerator, pantry or cooking space. A tidy kitchen, visible healthy foods and colorful meals can make nutritious choices feel more appealing and easier to follow through on. 

If you’re supporting a loved one during cancer treatment, consider asking what sounds appealing before dropping off a prepared meal, since treatments can affect appetite and taste preferences. 

Instead of delivering a complete dish, provide a variety of prepared ingredients such as proteins, grains, vegetables, and sauces. That way, they can assemble meals based on what sounds good that day. 

Request an appointment at UT MD Anderson online or by calling 1-877-632-6789.