Prep Food Before Mealtimes
Weekend meal prep has been a nonnegotiable since I had kids because it gets rid of tons of small decisions about food during the week. And when you have hungry kids, those moments can become stressful if you aren’t prepared.
Research suggests that cooking at home more frequently is associated with better diet quality and lower food spending. For people at high risk of cancer, living with cancer, or in survivorship, the American Cancer Society recommends eating a mostly plant-forward dietary pattern rich in fruits, vegetables, whole grains, beans, nuts, and seeds, while limiting intake of ultra-processed foods.
On Sunday afternoons, I usually prepare breakfast for three or four days of the week. My go-to meals are oatmeal, chia pudding, overnight oats, or oat-banana waffles. And then I batch prep ingredients like diced peppers, baked sweet potatoes, grains, beans, and tofu that can easily become lunch or dinner.
I used to prepare two to three recipes for lunches and dinners when I was still going into the hospital. But in my current season of life, I have more flexibility, so we do weekly theme nights. Monday is a pasta dish, Tuesday is tacos, Wednesday is usually Indian. This predictability helps me quickly get dinner together, and the kids appreciate it because they know what to expect for dinner.
A little meal prep goes a long way, but it doesn’t mean you have to spend your whole Sunday in the kitchen cooking for everyone. Again, it looks different for everyone depending on what season of life you are in. It may look like asking your partner to prep ingredients, setting up a meal train if you are actively in treatment, using healthier convenience foods, buying pre-chopped or frozen fruits and veggies, or simply accepting help when someone offers it to you.
My Favorite Strawberry Chia Oat Pudding Recipe
I prepare this recipe once a week for my family, and we enjoy it topped with fresh fruit for breakfast, an after-school snack, or dessert.
Ingredients
- 3½ cups unsweetened soy milk
- ½ cup unsweetened soy yogurt (or one of your choice)
- 2 tbsp maple syrup
- 1 tsp vanilla extract
- 1 banana (mashed)
- 1 cup diced strawberries
- ½ cup rolled oats
- ¼ cup chia seeds
- 2 tbsp ground flaxseed
- 2 tbsp hemp seeds
- 1 tsp cinnamon
Directions
- Blend the soy milk, yogurt, maple syrup, vanilla, banana, and strawberries in a high speed blender until smooth.
- In a bowl, mix the oats, chia seeds, flaxseed, hemp seeds, and cinnamon. Pour the blended mixture into the bowl and stir well so the chia seeds do not clump. You can add more milk if needed for a thinner consistency.
- Pour into 8 oz jars and refrigerate for at least 1–2 hours. Refrigerating overnight will give you the best pudding consistency.
- Top with your favorite fresh fruit, nuts, or seeds.
With cancer in your life, there is already so much that feels outside your control. Simple habits, like the ones I shared, create intentional systems around the things in your life that you do have influence over, like sharing the mental load where you can, accepting help when it’s offered, and making space for your needs. Because busy moms deserve a spot on the family calendar, too.
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