Meals to make ahead

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FATIGUE – Meals to make ahead (PDF)

Going through treatment for cancer can cause fatigue for many reasons including as a side effect of the treatment itself. When we are feeling tired, eating and preparing food that supports our body can be challenging. Making meals ahead of time or asking friends and family to do so can be helpful. Here are some ideas for freezable and/or make ahead meals and snacks.

Tips

✓ See if your grocery store delivers
✓ Prepped Meal Services — look up your local resources
✓ Use this handy website that can help support people who plan to bring food
✓ Keep frozen fruit and vegetables on hand
✓ Crockpot or pressure cookers can be handy to make large batches
✓ Canned beans and fish are great sources of nutrition
✓ Freezing portions of cooked whole grains
✓ Roast sweet potatoes and freeze to add to dishes
✓ Batch-cooking a hearty soup or stew and freeze in portions
✓ Keep it simple; apples and nut butter, trail mix, Greek yogurt or skyr yogurt
 

If you are following a low fibre diet, please connect with your local registered dietitian to find the best choices for you.

Berry Yogurt Parfait

Ingredients
• 1 cup oats
• 1 tbsp maple syrup
• ¼ cup walnuts, chopped
• ¼ cup dates, pitted, chopped
• 1 tsp vanilla
• 1 tsp cinnamon
• 2 cups berries, fresh or frozen
• 2 cups plain Greek yogurt
• 2 tbsp chocolate (70% cocoa), shaved
Preparation
1. Prepare crunchy granola or a muesli:
GRANOLA: Preheat the oven to 350°F. Combine oats, syrup, nuts, dates, vanilla and cinnamon. Spread evenly over a baking sheet lined with
parchment paper and bake for about 15 to 20 minutes.
MUESLI: Combine oats, syrup, nuts, dates, vanilla and cinnamon. Cover and refrigerate for at least 1 hour.
2. Add 1/2 cup of mixed berries into each glass. Top with 1/2 cup of yogurt. Top with muesli or granola and chocolate shavings.

Recipes

How to manage fatigue
About cancer-related fatigue
Frozen Yogurt Popsicles
Smoothie Packs
Yogurt parfaits or Overnight Oats
Energy Balls
High Protein Pancakes (freeze once made) serve with nut butter and yogurt for even more calories and protein or as a snack on their own
High Protein Breakfast Cookies
Muffins make a batch and freeze
Frozen Banana “Sandwiches”
Freezer Breakfast Burrito

Click on these links for Food Safety Tips

Handling leftovers
Safe food storage
Safely defrosting

 
 
AUTHORS
Megan Morrison RD, Princess Margaret
Cancer Centre, Toronto, Ontario

Stéphanie Pasaman RD, University of Montreal Health Centre (CHUM),
Montreal, Quebec

Erin Roman RD, InspireHealth Supportive
Cancer Care, Vancouver, British Columbia

DISCLAIMER
The information in this publication is not intended as medical advice nor should it replace advice, expertise and information given by a member of your healthcare team.
Nourish Spotlight is a publication of the Nourish: Canada’s Nutrition Companion for Oncology Patients and Caregivers series: a free resource developed by registered dietitians, available in print and online www.nourishonline.ca

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