Navigating the path of cancer survivorship in your senior years presents a unique nutritional crossroads. Your body, having weathered both the natural changes of aging and the rigors of treatment, demands more than generic senior meal plans. It requires intentional, science-backed nourishment that rebuilds while protecting—recipes that understand the delicate dance between supporting a recovering immune system and accommodating the shifting needs of an older metabolism. As we look toward 2026, groundbreaking research in nutritional oncology and geriatric dietetics is reshaping how we think about food as medicine, revealing that the right combinations of ingredients, prepared with specific techniques, can significantly influence immune resilience and long-term vitality.
This isn’t about restrictive eating or complicated culinary gymnastics. It’s about empowering you with the knowledge to identify and create meals that work for your body, not against it. Whether you’re three months or three years post-treatment, these evidence-based principles will help you transform everyday ingredients into powerful tools for sustained health, energy, and protection.
Top 10 Immune-Support Recipes for Senior Cancer Survivors
Detailed Product Reviews
1. BREAST CANCER COOKBOOK FOR WOMEN OVER 50: Empowering recipes for nourishing healing: quick and easy meals for treatment and recovery
Overview: This specialized cookbook addresses the unique nutritional challenges faced by women over 50 undergoing breast cancer treatment and recovery. It focuses on providing nourishing, easy-to-prepare meals designed to combat treatment side effects while supporting overall healing and wellness.
What Makes It Stand Out: Unlike generic health cookbooks, this resource specifically targets breast cancer patients in the 50+ demographic, acknowledging their distinct metabolic needs and potential treatment complications. The emphasis on “quick and easy” recipes recognizes that energy levels during chemotherapy and radiation can be severely depleted, making complex meal preparation unrealistic. The empowerment angle reframes food as an active tool in the healing journey.
Value for Money: At $6.99, this cookbook is remarkably affordable compared to specialized medical nutrition guides that typically retail for $15-30. For patients and caregivers facing mounting medical expenses, this accessible price point removes financial barriers to obtaining targeted nutritional guidance. The value extends beyond cost, offering potentially invaluable support during a critical health period.
Strengths and Weaknesses: Strengths:
- Extremely affordable and accessible
- Specifically tailored for breast cancer patients over 50
- Focuses on practical, low-energy recipes
- Empowers patients through nutritional agency
- Addresses treatment-specific side effects
Weaknesses:
- Extremely niche market limits broader appeal
- Author credentials and medical review unclear
- Format (digital/print) not specified
- May lack professional oncology dietitian input
- No user reviews available for validation
Bottom Line: This cookbook is a worthwhile investment for breast cancer patients over 50 and their caregivers seeking practical, affordable nutritional guidance. While it shouldn’t replace professional medical nutrition therapy, it serves as a helpful supplementary resource. Verify any dietary recommendations with your oncology team before implementation.
2. Immune Health Basics Ultra Strength Immunity - Clinically Proven Immune Support - Wellmune Highly Purified Beta Glucan - Gluten-Free, Non-allergenic, Non-GMO and Vegan Capsules - 60 Capsules, 250 mg
Overview: This daily immune supplement features 250mg of Wellmune, a highly purified beta 1,3/1,6 glucan derived from baker’s yeast cell walls. The formulation emphasizes clinical validation and bioavailability, offering a 60-day supply of single-ingredient immune support in clean, allergen-free capsules.
What Makes It Stand Out: The supplement distinguishes itself through proprietary purification of Saccharomyces cerevisiae beta glucan with demonstrated human clinical trial support. Unlike generic beta glucan products, this specific molecular structure has published research validating its biological activity. The commitment to purity is exceptional—gluten-free, non-GMO, vegan, and free from fillers or additives—making it accessible to those with stringent dietary restrictions.
Value for Money: At $53.29 ($0.89 per capsule), this falls in the premium tier for beta glucan supplements. However, the price reflects its clinically-researched status and high purification standards. Comparable research-backed formulations range from $45-65, positioning this competitively. With a true 60-day supply at the recommended single-capsule dose, the daily cost of $0.89 is justifiable for evidence-based immune support.
Strengths and Weaknesses: Strengths:
- Human clinical studies support efficacy claims
- Exceptionally clean label with zero allergens or fillers
- Single daily capsule convenience
- Vegan and vegetarian-friendly formulation
- Transparent sourcing from specific yeast strain
Weaknesses:
- Premium pricing may deter budget-conscious consumers
- Single-ingredient formula lacks synergistic nutrients
- 250mg dose may be insufficient for some therapeutic applications
- Brand recognition lags behind larger supplement companies
- Requires consistent, long-term use for optimal benefits
Bottom Line: Ideal for health-conscious consumers prioritizing clinically-validated ingredients over multi-ingredient blends. Those seeking daily immune maintenance, particularly individuals with dietary restrictions, will find this supplement worth the investment. Consult a healthcare provider before starting, especially if immunocompromised.
Understanding the Unique Nutritional Landscape for Senior Cancer Survivors
The Intersection of Aging, Immunity, and Cancer Recovery
The immune system of a senior cancer survivor operates differently than that of a younger person or even a senior who hasn’t faced cancer. Treatment modalities like chemotherapy and radiation can cause persistent changes to immune cell production, gut microbiome diversity, and inflammatory responses. Meanwhile, natural immunosenescence—the gradual decline of immune function with age—means your body may already be working with reduced reserves. This creates a scenario where every meal must do double duty: replenishing nutrients depleted by treatment while actively supporting the production of new, functional immune cells.
Research from the American Institute for Cancer Research shows that senior survivors who follow targeted nutrition protocols experience fewer infections and report higher energy levels. The key lies in understanding that your nutritional needs now extend beyond basic macronutrients. You’re rebuilding cellular machinery, repairing DNA damage, and modulating inflammation—all processes that demand specific phytonutrients, minerals, and food compounds in bioavailable forms.
Why Standard Senior Recipes Don’t Always Work
Traditional senior nutrition often focuses narrowly on calories, protein, and soft textures for dental concerns. While these remain important, they miss critical elements vital for cancer recovery. Many conventional senior recipes rely heavily on refined grains, processed proteins, and limited vegetable variety—precisely the opposite of what emerging 2026 immunonutrition guidelines recommend. These meals may provide calories but lack the polyphenols, glucosinolates, and other bioactive compounds that signal your immune system to regenerate.
Additionally, standard recipes rarely account for treatment-induced side effects that can persist for years: altered taste perception, reduced saliva production, difficulty swallowing, and heightened food safety concerns. A truly effective immune-support recipe for senior survivors must balance nutrient density with gentleness, flavor complexity with digestibility, and food safety with culinary enjoyment.
Seven Essential Nutrients Every Immune-Support Recipe Must Include
Protein: The Foundation of Immune Cell Production
Your immune system is literally built from protein. Antibodies, cytokines, and immune cell membranes all require adequate amino acid availability. For senior survivors, the protein requirement climbs to 1.2-1.5 grams per kilogram of body weight daily—significantly higher than the standard 0.8 grams for sedentary seniors. However, it’s not just about quantity. The quality and distribution matter immensely.
Look for recipes that incorporate protein throughout the day rather than concentrating it in one meal. Ideal sources include omega-3-rich fish, pasture-raised eggs, legumes combined with whole grains, and easily digestible options like Greek yogurt or silken tofu. The 2026 nutritional consensus emphasizes “protein pacing”—consuming 25-30 grams per meal—to optimize muscle protein synthesis and immune cell generation simultaneously. Recipes should specify exact protein portions and suggest timing strategies.
Antioxidants: Combating Treatment-Induced Oxidative Stress
Cancer treatments create a storm of oxidative stress that can damage healthy cells long after therapy ends. While your body produces its own antioxidants, senior survivors benefit enormously from dietary reinforcements. The most effective recipes don’t just include random fruits and vegetables; they strategically combine compounds that work synergistically.
Focus on recipes featuring the “S.O.S. trio”: Sulforaphane (from cruciferous vegetables like broccoli sprouts), Quercetin (from onions, apples, and capers), and Ellagic acid (from berries and pomegranate). These compounds have demonstrated specific protective effects for chemotherapy-exposed cells. Crucially, 2026 research shows that cooked tomatoes provide more bioavailable lycopene than raw, while lightly steamed broccoli preserves myrosinase enzyme activity needed for sulforaphane conversion. The best recipes will specify cooking times and temperatures to maximize these bioactive compounds.
Omega-3 Fatty Acids: Resolving Inflammation
Chronic low-grade inflammation is the enemy of immune recovery, and senior survivors often contend with elevated inflammatory markers. Omega-3s, particularly EPA and DHA, don’t just reduce inflammation—they actively resolve it through specialized pro-resolving mediators. The 2026 guidelines recommend 2-3 grams of combined EPA/DHA daily for survivors.
Seek recipes that incorporate fatty fish like salmon, sardines, or mackerel 3-4 times weekly. For non-fish eaters, algae-based omega-3 sources are now recognized as equally effective. The key is preservation—omega-3s oxidize easily. Recipes should emphasize low-temperature cooking methods (poaching, gentle baking) and the addition of antioxidant-rich herbs like rosemary or thyme to protect these delicate fats during cooking.
Prebiotics and Probiotics: The Gut-Immune Axis
Approximately 70% of your immune system resides in your gut, and cancer treatments can decimate beneficial bacteria populations. Restoring this ecosystem is non-negotiable for immune recovery. Effective recipes in 2026 go beyond simply adding yogurt; they create symbiotic meals where prebiotic fibers feed probiotic organisms.
Look for recipes combining fermented foods (kefir, miso, sauerkraut) with prebiotic sources like Jerusalem artichokes, leeks, asparagus, and cooked-then-cooled potatoes or rice (which develop resistant starch). The temperature matters—add fermented foods after cooking to preserve live cultures. Advanced recipes may specify “fermentable fiber grams” per serving, helping you reach the recommended 15-20 grams daily for optimal microbiome support.
Vitamin D: The Regulatory Powerhouse
Vitamin D functions more like a hormone than a vitamin, directly modulating immune cell behavior. Senior survivors notoriously have low levels due to reduced sun exposure and impaired skin synthesis. While supplementation is often necessary, dietary sources can provide a critical foundation.
Recipes should incorporate vitamin D-rich ingredients like UV-exposed mushrooms, fortified plant milks, and egg yolks. However, 2026 research reveals that vitamin D absorption improves dramatically when consumed with magnesium-rich foods (spinach, pumpkin seeds) and healthy fats. The most sophisticated recipes will be designed as “vitamin D absorption complexes,” strategically pairing these elements in single dishes like a mushroom and spinach frittata.
Zinc and Selenium: Trace Minerals with Mighty Impact
These minerals operate as cofactors for antioxidant enzymes and are essential for T-cell function. Senior survivors often have increased excretion and reduced absorption due to medication interactions. Recipes must ensure these minerals are present and bioavailable.
Zinc from plant sources (beans, nuts) requires phytate reduction through soaking or sprouting. Selenium content varies dramatically based on soil quality, making Brazil nuts (just one provides daily needs) a reliable recipe addition. Look for recipes that specify “soaked and rinsed” for legumes and include selenium sources in measured amounts. The 2026 approach emphasizes precision—too much zinc can interfere with copper absorption, so recipes should balance these minerals thoughtfully.
2026’s Emerging Superfoods for Cancer Survivor Nutrition
Fermented Ingredients Beyond Yogurt
The fermented food landscape has exploded, offering senior survivors more palatable and nutrient-dense options than ever. Look for recipes incorporating shio koji (a fermented rice mold that tenderizes protein while adding enzymes), water kefir (dairy-free and gentler on sensitive stomachs), and lacto-fermented vegetables specifically designed for low-sodium needs.
These ingredients provide postbiotics—beneficial compounds created during fermentation that directly support gut barrier integrity. The 2026 innovation is “fermentation as preparation technique,” where ingredients are pre-fermented to increase nutrient availability. For example, fermenting sweet potatoes before roasting increases their resistant starch content by 400%, creating a powerful prebiotic side dish.
Adaptogenic Herbs: What the Research Shows
Adaptogens like holy basil, ashwagandha, and reishi mushroom are gaining evidence-based traction in oncological nutrition. However, quality and preparation are critical. Recipes should specify standardized extracts or whole-food forms with known bioactive content. For instance, reishi must be extracted with hot water and alcohol to release its immune-modulating beta-glucans.
The 2026 perspective emphasizes synergy: holy basil pairs with anti-inflammatory turmeric and black pepper (for curcumin absorption) in gentle teas or broths. However, these aren’t casual additions—recipes must include timing guidance, as some adaptogens are best consumed in the morning to avoid sleep interference. Always consult your oncology team, as herb-drug interactions remain a concern.
Recipe Development Principles for Maximum Bioavailability
Cooking Methods That Preserve Immune-Supporting Compounds
How you cook is as important as what you cook. The 2026 immunonutrition framework prioritizes methods that preserve or enhance bioactive compounds while ensuring food safety for potentially immunocompromised individuals. Pressure cooking legumes reduces lectins while preserving folate better than boiling. Steaming vegetables until “tender-crisp” maximizes nutrient retention versus prolonged cooking.
Sous vide cooking has emerged as ideal for senior survivors—it pasteurizes food at lower temperatures, ensuring safety without the nutrient degradation of high-heat methods. Recipes should specify exact temperatures and times: salmon cooked sous vide at 125°F for 45 minutes preserves omega-3s while eliminating pathogens. For those without sous vide equipment, gentle poaching in flavorful broths offers similar benefits.
Texture Modifications Without Nutrient Loss
Many senior survivors face dysphagia or dental challenges, but traditional pureeing can destroy food structure and concentrate sugars. The 2026 approach uses “intelligent texture modification.” This includes:
- Molecular gastronomy techniques for home cooks: Using xanthan gum to stabilize nutrient-rich smoothies without separation
- Double-boiling to create silky vegetable purees that retain fiber matrix
- Slow-cooking proteins until fork-tender while preserving B vitamins through minimal liquid loss
Recipes should offer multiple texture options from the same base—showing how a hearty stew can be partially blended for those needing softer foods while maintaining the same nutritional profile for those who don’t.
Building a 7-Day Immune-Support Meal Framework
Breakfast Strategies: Starting the Day Strong
Morning nutrition sets the metabolic tone for immune function. The 2026 framework emphasizes “protein-first breakfasts” with at least 30 grams of protein to overcome overnight muscle breakdown. Ideal recipes combine easily digestible proteins with antioxidant berries and prebiotic fibers.
Consider a “metabolic smoothie” template: protein base (Greek yogurt or silken tofu), frozen berries (polyphenols), ground flaxseed (omega-3s and lignans), and a small amount of cooked-then-cooled oats (resistant starch). The key is layering—adding ingredients in a specific order affects nutrient release and satiety. Recipes should provide timing guidance: consume within 30 minutes of waking to optimize circadian rhythm alignment.
Lunch and Dinner: Balanced Plate Methodology
The 2026 immune-support plate looks different from the standard “MyPlate” model. For senior survivors, the ideal ratio is: 40% non-starchy vegetables (variety is critical), 30% high-quality protein, 20% complex carbohydrates with prebiotic fibers, and 10% healthy fats. But it’s not just about ratios—it’s about strategic combinations.
Recipes should demonstrate “nutrient synergy in action.” A turmeric-ginger lentil soup isn’t just protein and veggies; it’s a designed combination where black pepper increases curcumin absorption by 2000%, lentils provide zinc (enhanced by soaking), and ginger supports digestion. Each recipe should include a “synergy note” explaining these intentional pairings, teaching you to think like a nutritional architect.
Smart Snacking for Energy and Immunity
Snacking isn’t optional for many senior survivors dealing with reduced appetite and medication schedules—it’s essential for maintaining blood sugar and nutrient intake. However, 2026 guidelines reject processed snack bars in favor of “mini-meals” that contribute meaningfully to daily nutrient goals.
Effective snack recipes provide 10-15 grams of protein and specific immune compounds. Think: pumpkin seed and tart cherry trail mix (zinc, melatonin for sleep), or savory egg muffins with spinach and mushrooms (vitamin D, choline). The innovation is “timed snacking”—recipes should suggest optimal consumption windows, such as a tryptophan-rich snack before bed to support sleep-mediated immune repair.
Navigating Treatment Side Effects Through Strategic Cooking
Managing Taste Changes and Mouth Sores
Dysgeusia (taste distortion) and mucositis can persist long after treatment ends, making eating a chore rather than a pleasure. 2026’s culinary medicine approach uses specific flavor compounds to override these issues. Umami from mushrooms, tomatoes, and nutritional yeast can penetrate taste changes when other flavors fail.
Recipes should incorporate “flavor layering” techniques: starting with a gentle base, building complexity with aromatic herbs, and finishing with texture contrasts. For mouth sores, temperature control is crucial—serve foods at room temperature or cool, never hot. Marinades with pineapple or papaya enzymes can tenderize proteins without irritating tender tissues. Look for recipes that specify pH levels, as slightly acidic foods (like apple sauce with a touch of lemon) can stimulate saliva without burning.
Combating Nausea with Aromatic Ingredients
Persistent nausea requires more than bland foods. The 2026 research highlights specific aromatics that interact with the chemoreceptor trigger zone to reduce queasiness. Ginger remains gold-standard, but recipes now combine it with lemon balm, chamomile, and cardamom for enhanced effect.
The delivery method matters intensely. A ginger-chamomile tea sipped slowly may be more effective than ginger baked into a heavy food. Recipes should offer “aromatic first” options—beginning meals with a small, intensely aromatic broth or tea to settle the stomach before the main course. This “aromatic appetizer” approach is a hallmark of advanced cancer survivorship cuisine.
Food Safety Protocols for Immunocompromised Seniors
For senior survivors, a foodborne illness isn’t just uncomfortable—it can be life-threatening. Every immune-support recipe must integrate safety into its DNA. This means specific instructions for produce washing (including scrubbing melons before cutting), internal cooking temperatures, and safe cooling methods.
The 2026 standard includes “time-temperature abuse” warnings in recipes, reminding you not to leave cooked food at room temperature for more than two hours. It also emphasizes “strategic sourcing”—choosing frozen berries over fresh when you’re immunocompromised, as freezing kills many pathogens. Recipes should specify “cook from frozen” options that preserve nutrients while maximizing safety, such as steaming frozen spinach directly rather than thawing it first.
Budget-Friendly Immune Support: Smart Shopping Strategies
Nutrient-dense eating doesn’t require expensive supplements or exotic ingredients. The 2026 framework prioritizes “nutrient-per-dollar” optimization. Canned salmon with bones provides calcium and omega-3s more affordably than fresh. Frozen organic vegetables often contain higher nutrient levels than fresh produce that’s traveled for days.
Effective recipe collections will include “swap sections” showing how to maintain immune benefits while reducing costs. For example, using sunflower seeds instead of pumpkin seeds still provides zinc and vitamin E at a fraction of the price. They’ll also teach batch-cooking techniques that reduce waste: turning vegetable trimmings into mineral-rich broths, or cooking a large batch of quinoa to use throughout the week in different immune-support contexts.
Adapting Recipes for Cultural Preferences and Dietary Restrictions
Immune support must be culturally resonant to be sustainable. The 2026 approach rejects one-size-fits-all recipes in favor of “flavor profiles” that can be adapted. A turmeric-ginger base can become a South Asian dal, a Caribbean soup, or a Middle Eastern stew depending on spice adjustments and protein choices.
Recipes should include “cultural adaptation notes” explaining which core immune nutrients are non-negotiable and which can be swapped. For instance, if fish sauce is unavailable, a combination of seaweed and fermented bean paste can provide similar umami and minerals. For those avoiding dairy, recipes must specify plant-based alternatives that match the probiotic and protein content, not just the texture.
Frequently Asked Questions
Can I eat fresh fruits and vegetables during treatment, or should I stick to cooked only?
This depends on your current neutrophil count and treatment phase. During active chemotherapy with neutropenia, all produce should be cooked to eliminate potential pathogens. However, post-treatment, thoroughly washed fresh produce is not only safe but essential for enzyme and phytonutrient intake. The 2026 guidelines recommend a “phased reintroduction”: start with cooked, then move to peeled fresh fruits, then to well-washed leafy greens as your immune recovery progresses. Always use a produce wash and scrub firm produce like melons and avocados before cutting.
How do I handle complete loss of appetite when I know I need nutrients?
Forget three large meals. Shift to “nutrient shots”—2-4 ounce portions of extremely dense foods consumed every 2-3 hours. A single ounce of chicken liver pate provides a day’s worth of vitamin A and B12. A small smoothie shot with protein powder, nut butter, and berries can deliver 300 calories and 20 grams of protein in a few sips. The key is removing pressure: set a timer, prepare tiny portions in advance, and focus on getting something down rather than finishing a plate. Aromatherapy before eating (smelling citrus or vanilla) can stimulate appetite hormones.
Are organic foods worth the extra cost for cancer survivors?
Prioritize organic for the “Dirty Dozen” produce items, especially berries and leafy greens where you eat the whole plant. For produce with thick peels (avocados, pineapples) and for grains/legumes, conventional is acceptable if budget is limited. The 2026 research shows that the immune impact of eating plenty of vegetables far outweighs the risk of pesticide residue from conventional produce. If organic is inaccessible, focus on thoroughly washing and peeling, and consider frozen organic options for high-priority items.
What about sugar? Does it really “feed” cancer?
This is a common misconception. All cells, including healthy ones, use glucose for energy. The problem isn’t natural sugars in whole foods (like fruit), but rather refined sugars that cause insulin spikes and promote inflammatory pathways. The 2026 approach focuses on “glycemic modulation” rather than elimination. Recipes should combine carbohydrates with protein, fat, and fiber to slow glucose absorption. A small amount of honey in a yogurt parfait with nuts and berries is fundamentally different from a soda. The goal is stable blood sugar, not sugar phobia.
How much protein do I actually need, and can too much be harmful?
For senior survivors, 1.2-1.5 grams per kilogram of body weight is the target. A 70 kg (154 lb) person needs 84-105 grams daily. This is significantly higher than standard recommendations but well below levels that could strain kidneys in healthy individuals. Spread intake across meals—your body can’t utilize more than 30-40 grams at once. If you have existing kidney disease, work with a renal dietitian to adjust. The 2026 consensus: insufficient protein is a far greater risk for survivors than excess protein.
Can I just take supplements instead of focusing on food?
Supplements fill gaps but cannot replicate food’s complex nutrient matrix. A vitamin C supplement provides ascorbic acid, but an orange offers bioflavonoids, fiber, and polyphenols that work synergistically. Some supplements can even be harmful: high-dose antioxidants during certain treatments may interfere with oxidative mechanisms that kill cancer cells. The 2026 philosophy is “food first, supplement strategically.” Get blood levels tested, then supplement only what’s deficient while building a nutrient-dense food foundation. Always inform your oncology team of all supplements.
What if I have diabetes alongside my cancer history? How do I balance both needs?
The good news: an immune-support diet for cancer survivors aligns beautifully with diabetes management. Both prioritize low-glycemic, high-fiber foods and lean proteins. The key is “carbohydrate quality over quantity.” Focus on non-starchy vegetables as your primary carb source, use legumes and intact grains for fiber, and always pair carbs with protein. The 2026 diabetic survivor plate allocates just 15-20% to starchy foods, compared to 25% for non-diabetic survivors. Monitor blood glucose patterns with a continuous glucose monitor if possible to identify which immune-support foods work best for your glycemic control.
Are there foods I should absolutely avoid forever as a cancer survivor?
No food needs to be forever forbidden, but some require caution. Processed meats with nitrates should be minimized due to clear links with colorectal cancer recurrence. Alcohol, even moderate amounts, can interfere with DNA repair mechanisms and should be avoided during the first two years post-treatment. Raw sprouts carry high bacterial contamination risk for immunocompromised individuals. The 2026 stance is “informed moderation” rather than fear-based restriction. A small portion of bacon at a family breakfast won’t derail your recovery, but it shouldn’t be a staple in your immune-support recipe rotation.
How do I make food appealing when everything tastes metallic or like cardboard?
Metallic taste (dysgeusia) responds to specific interventions. Use plastic utensils instead of metal. Increase umami with mushrooms, tomatoes, and aged cheeses. Acidic ingredients like lemon juice or vinegar can cut through metallic tastes, but add them at the end of cooking to preserve vitamin C. Cold foods often taste better than hot. The 2026 trick: “flavor masking” with strong aromatics like mint, cinnamon, or vanilla. A mint-lime vinaigrette might make a salad palatable when nothing else works. Keep a “taste journal” to identify patterns—some people find dairy exacerbates metallic taste while others find it soothing.
Is it safe to meal prep for the entire week, or does that reduce nutrient content?
Strategic meal prep is not only safe but essential for consistency. The key is how you prep. Cook proteins and grains in large batches, but store them separately from vegetables and sauces. Blanch and shock vegetables (brief boil then ice bath) before refrigerating to preserve color, texture, and nutrients. Use glass containers to avoid chemical leaching. The 2026 method: “component cooking”—prepare building blocks (cooked quinoa, roasted chicken, steamed broccoli, vinaigrettes) that can be quickly assembled into different meals throughout the week. This preserves nutrients better than fully assembled meals sitting for days. Consume prepped meals within 3-4 days, and freeze portions you’ll eat later in the week.