As the New Year begins, many people feel inspired to recalibrate and make positive changes in their lives. If you're undergoing cancer treatment or in recovery, focusing on nutrition can be a wonderfully supportive way to care for your body, bolster your immune system, and nurture your overall wellbeing. When thinking about nutrition goals, I always remind my clients of this important point: the aim is to nourish your health without adding extra stress to your life.
Why Meal Planning Can Make a Difference During Cancer Treatment
Meal planning can be an excellent goal to focus on - no gimmicks, no fads, no expensive supplements - just practical steps that can make a real difference in your daily life and help you achieve your long-term health goals. It can help manage treatment side effects, ensure you're getting the nutrients your body needs during this time, and reduce both the stress and energy required for daily food decisions.
What's great about meal planning is its simplicity and flexibility. You don't need to overhaul your entire approach or commit to complex recipes. Instead, we'll start small with achievable, actionable goals. By gently integrating these small changes into your day-to-day life, you're more likely to develop sustainable habits that become second nature over time. Unlike restrictive diets or temporary fixes, meal planning becomes a natural part of your routine.
As you master these simple strategies, you'll build confidence in your abilities and see how this investment in time pays off. You can then expand your approach at your own pace, creating a way of planning that works best for you and your changing needs during cancer treatment and recovery.
Your Step-by-Step Guide to Stress-Free Meal Planning
Start Small: Focus on One Meal
Instead of trying to plan every meal, I recommend you begin with just one. Choose the meal that feels most challenging for you right now. By concentrating on one meal at a time, you'll keep things manageable and avoid overwhelm.
Tip: Write it down. You can download my meal planner below, use the notes section on your phone, or find lovely planners online or in shops.
Embrace Your 'Easy Peasy' Dish
Everyone usually has a couple of simple dishes they can rustle up without a recipe - your 'go-to’s.' Consider adding these to your meal planner. You can rotate between them throughout the week, making one dish a second time or preparing larger portions initially to enjoy later. This way, you’ll have a few reliable options that simplify your cooking and ensure you always have something nutritious on hand.
Cook Once, Eat Multiple Times
Focus on dishes that lend themselves well to batch cooking. Stews, casseroles, chilli, Bolognese sauce, pasta sauce, lasagne, cottage pie, fish pie, and soups are all brilliant options. Portion them out and keep them in the fridge or freezer for treatment days or long days at the hospital.
Bolognese sauce is a great example of a versatile base that you can use in lots of different dishes. You can make it with meat or go plant-based using lentils (you can find a nice recipe here). By preparing a big batch, you'll have the foundation for several easy, nourishing meals. Here are some ideas:
Serve it over pasta for a classic spaghetti Bolognese.
Use it as a filling for lasagne.
Spoon it over baked potatoes for a hearty lunch.
Use it as a base for a quick cottage pie by topping with mashed potatoes and baking.
Fill peppers with the Bolognese sauce and brown rice for a nutritious meal.
Weekend Prep: Your Secret Weapon
Spending a little time at the weekend (or whichever day works best for you) can set you up for success all week long. Here are some simple ideas to get you started:
Roast a big batch of colourful vegetables: Think peppers, courgette, carrots, beetroot, and butternut squash. These can serve as the foundation for multiple meals throughout the week.
Prepare protein sources in bulk: This could include salmon fillets, roasted chicken or chicken breasts, egg frittata, tofu, or chickpeas.
Smoothies for the week: Put all your dry ingredients in bags or containers and freeze them. On the day you want one, all you need to do is add your base liquid.
Nutrient dense snack jars: It’s such a relief to come home to a nourishing snack ready to go. Consider options like boiled eggs with baby spinach, hummus with oatcakes, overnight oats, or chia pudding.
I’d love to share a personal favourite recipe that’s perfect for weekend prep: Chilli Broccoli Salad. This nutritious dish is not only delicious but also packed with cancer-fighting compounds. You can find the recipe here. Make a large batch, and you'll have a versatile side dish or base for meals throughout the week.
Mix and Match for Variety
With your prepped ingredients, you can create diverse meals throughout the week:
Warm up roasted veggies and protein for a quick and comforting dinner.
Chop the cold roasted vegetables into a salad or add them into pitta bread with protein for a nourishing lunch.
Flake salmon or slice chicken to top quinoa or brown rice alongside roasted veggies or a handful of greens.
Mash chickpeas with some herbs for a protein-packed sandwich filling.
Make a quick egg frittata using leftover roasted vegetables and any protein you have on hand - perfect for breakfast, lunch, or dinner.
Explore New Recipes
If you're feeling up to it, trying a new recipe can be a fun way to add variety to your meals. There's no pressure here – this is entirely optional and should only be done if it excites you. Maybe you've bookmarked a recipe from a friend, received a new cookbook, or spotted something tempting online.
Consider setting a relaxed goal, like trying one new recipe a fortnight or a month. This gives you time to plan, get ingredients, and choose a day when you're feeling okay.
If you do decide to experiment:
Choose a day when you're feeling up to it and have enough time.
Think about how long you want to be in the kitchen. Remember to factor in prep time for weighing, measuring, and chopping, as well as the actual cooking time. Can you prep anything in advance to make things easier on the day?
Start with simple recipes using familiar ingredients. I always suggest avoiding recipes with long lists of ingredients or unusual items you might not use again.
If you'd like company, why not invite a friend or family member to cook with you? They can help with the prep work too, which can make it more enjoyable and manageable.
Whether you try something new or stick to your tried-and-tested favourites, what matters most is that you're nourishing your body in a way that works for you during your cancer treatment and recovery.
It's Okay to Veer from the Plan
While meal planning can be incredibly helpful, it's important to acknowledge that during cancer treatment, what you fancy or can manage may change from day to day. If you find you can't eat a planned meal due to nausea, taste changes, or other side effects, please know that this is normal and perfectly okay. Having a plan doesn't mean you can't adjust it as needed. The goal is to make your life easier, not to add pressure. Always listen to your body and be gentle with yourself.
On days when your planned meals don't appeal, remember those nourishing snack jars we discussed earlier. Having even just one or two of these ready-to-go options can be a real help when eating is a challenge. If you're able, keeping a few versatile staples in your cupboard can also provide quick, easy alternatives. I've put together a list of 10 pantry staples for supporting nutrition during cancer treatment that you might find helpful.
For additional guidance on managing common side effects of cancer treatment through nutrition, you may want to check out my article on nutrition tips for managing cancer treatment side effects.
Wrapping Up
As we step into this New Year together, I hope these simple meal planning tips inspire you to try one or two new ideas. Remember, keeping things simple and starting small is the key to success.
Whether you're writing down your evening meals for the week, experimenting with a new recipe, or prepping some nutrient dense snack jars - each step is a positive move towards nourishing your body during cancer treatment and recovery. Be proud of any planning you manage to do. It all contributes to achieving your nutrition goals.
Wishing you health, hope, and happiness in the year ahead.
If you have any questions about meal planning or nutrition during cancer treatment, please don't hesitate to get in touch.
Email: info@thecancerdietitian.com
Telephone: 020 8064 2865
Appointments: book here
The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.
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