If the phrase meal prep makes you think of hours of cooking, stacks of containers, and eating the same meal all week, you’re not alone. Many people don’t avoid meal prep because they don’t care about their health. They avoid it because they’re busy, tired, or overwhelmed. Making food decisions over and over can be exhausting. This is called decision fatigue, and it can make healthy choices feel harder than they need to be.

Here’s the good news: meal prep doesn’t have to look like what you see on social media. It doesn’t need to take all day or require expensive containers. Meal prep can be simple, flexible, and designed to fit your lifestyle.

The Bionutrition Unit with the CCTS prepares thousands of meals for research participants in controlled feeding studies. Along the way, we’ve learned practical tips that make meal prepping easier, more manageable, and cost-effective. Check out our social media to learn more simple ways to support better eating.

Redefining Meal Prep

Let’s start by changing what meal prep really means.
Meal prep is anything you do now that makes eating later easier. That’s it.

Meal prep can look like:

• Washing, cutting and storing fruit once a week instead of every day
• Cooking extra food at dinner so tomorrow’s meal is ready
• Buying pre-cut vegetables or a rotisserie chicken

If it saves time or reduces stress later in the week, it counts.

Why This Matters (Especially on Busy Days)

When we’re tired or stressed, our brains choose the easiest option, often resulting in unhealthy, overly processed foods that can lead to overconsumption of calories, obesity, and poor health outcomes. Research shows that planning meals ahead of time is linked to better diet quality, more variety, and healthier body weight. Meal prep isn’t about willpower. It’s about making decisions ahead of time, so you don’t have to think as much when you’re busy or exhausted. When the decision is already made, healthier choices feel easier.

Common Roadblocks (and How to Get Around Them)

“I don’t have time.”
 -Try a 10-minute prep. Pick one day and spend just 10 minutes washing produce, portioning snacks, or planning lunches. Small steps can make a big difference.

“I get bored eating the same thing.”
 -Instead of prepping full meals, prep ingredients. Cook a few servings of protein and mix it up during the week. For example, use grilled chicken in a salad one day, then add BBQ sauce and pair it with rice and vegetables the next.

“I don’t like cooking.”
Good news, you don’t have to cook. Assembling foods like salads, wraps, bowls, and sandwiches counts as meal prep.

“I lose motivation.”
 -Prep foods you actually enjoy and know you’ll eat. Meal prep doesn’t need to be perfect!

The “Good Enough” Meal Prep Formula

A simple way to build a meal is:
   1 Protein + 1 Color + 1 Comfort

• Protein: eggs, beans, yogurt, chicken, tofu
• Color: fruits or vegetables (fresh, frozen, or canned)
• Comfort: rice, potatoes, bread, pasta (foods that feel filling and satisfying)

This balance helps support energy, fullness, and enjoyment without counting calories or following strict rules.

The Takeaway

Meal prep doesn’t have to be perfect to be helpful. For people who hate meal prep, the best approach is often the simplest one. When food decisions are easier, healthier choices tend to follow—and that’s a win for your health.

For more information on meal prepping check out these sites below:

• Meal planning magic: Save time with these strategies by working smarter, not harder
• Good Nutrition
• A Beginner’s Guide to Healthy Meal Prep
• Pennington Biomedical Research Center Metabolic Kitchen Recipes
• Cold Food Storage Chart
  
  

Join us in exploring the transformative power of nutrition science with the CCTS Bionutrition Unit, fostering collaboration and enhancing efforts to improve patient care and outcomes. Subscribe to the weekly CCTS Digest to stay updated on this on-going campaign, CCTS In Focus: Bionutrition, as well as upcoming CCTS events. Follow the CCTS Bionutrition Unit on Instagram for additional practical nutrition tips, meal ideas, and healthy living resources.

References:
https://www.ajpmonline.org/article/S0749-3797(14)00400-0/pdf
https://health.clevelandclinic.org/decision-fatigue
https://pmc.ncbi.nlm.nih.gov/articles/PMC5288891/

Written by Brian C. Moon - February 20, 2026

After four years of dedicated service to the Center for Clinical and Translational Science (CCTS), John E. Trombley, MS, will be transitioning to a new position at the University of Alabama at Birmingham.

John joined the CCTS in February 2022 as Program Administrator II and quickly became one of the most recognizable faces of the Center. Serving at the front desk, he was often the first point of contact for investigators, trainees, and visitors. Beyond that visible role, John provided essential administrative support to CCTS leadership, including Drs. Orlando Gutierrez, Jennifer Croker, Robert Kimberly, and Dana Rizk.

After more than 16 years with the Center for Clinical and Translational Science (CCTS), Jean Lambert, MA, is retiring, marking the conclusion of a career defined by dedication, institutional knowledge, and a genuine commitment to supporting researchers across the CCTS Partner Network.

When Simon Grelet, PhD, joined the University of South Alabama, Department of  Biochemistry and Molecular Biology in 2021, he launched the Cancer Innervation and Neurobiology Laboratory at the Mitchell Cancer Institute to investigate a fundamental question: how do nerves influence tumor development and spread? This work has now earned national recognition through an NCI and NIH R37 MERIT Award (1R37CA292711), which provides long-term support for his research on nerve to cancer mitochondria transfer and its influence on metastasis.

The Center for Clinical and Translational Science (CCTS) is pleased to announce the latest recipients of CCTS Statistical and Analytic Methods Development support. This competitive program is designed to advance innovative projects that develop, refine, or apply novel statistical and computational techniques to address complex challenges in health research. By fostering methodological innovation, the program aims to accelerate the translation of scientific discoveries into improved health and healthcare delivery.

Brian C. Moon – November 24, 2025

The CCTS extends its deep appreciation to Frannie Horn, JD, EdS, MA, and Robert P. Kimberly, MD, for more than a decade of visionary service to SHARe.The Center for Clinical and Translational Science (CCTS) Partner Network extends its sincere appreciation to Frannie Horn, JD, EdS, MA, former SHARe Administrative Director and Hub Liaison Team Operations Lead, and to Robert P. Kimberly, MD, former Chair and Medical Director of the SHARe Advisory Board, for more than a decade of visionary leadership.

Over 120 trainees, scholars, faculty, and research professionals from across the CCTS Partner Network gathered in Gulf Shores, Alabama, for the 2025 CCTS Translational Science Symposium (TSS25), a one and a half day in-person event hosted October 30–31 at The Lodge at Gulf State Park. Designed to foster connection and collaboration across disciplines, this year’s symposium featured interactive workshops, skill-building sessions, and a celebration of research excellence.

Written by Brian C. Moon – October 15, 2025

The Center for Clinical and Translational Science (CCTS) recently hosted a Community Engagement Institute (CEI) Perspectives panel discussion on September 26, 2025, exploring how citizen science can empower communities, reshape research, and redefine the relationship between science and the public. The virtual event, titled “Citizen Science for Health: Bridging Communities and Research”, convened researchers, community leaders, and practitioners from across the CCTS Partner Network for a dynamic conversation about participatory research and shared discovery.

Dissemination & Implementation Science bridges the gap between discovery and real-world practice, helping researchers turn evidence-based findings into lasting improvements in healthcare and public health. Through this campaign, the Center for Clinical and Translational Science (CCTS) will spotlight resources, training, and collaboration opportunities that support Dissemination & Implementation Science across the CCTS Partner Network.

The Center for Clinical and Translational Science (CCTS) is pleased to welcome the newest participants in the RISE Leadership Development Program, an initiative designed to equip clinical research professionals with essential leadership skills. This year’s 11-week program began in September and provides immersive, experiential training focused on developing scientific and organizational leaders in clinical and translational research.

Applying for an NIH grant funding can be intimidating, especially when new rules and regulations are introduced. The Simplified Peer Review Framework for most research project grants began in January of 2025. It has arranged the review criteria into three factors to focus reviewers on three central questions:

Written by Brian C. Moon – August 20, 2025

The Center for Clinical and Translational Science (CCTS) recently hosted a CEI Perspectives virtual panel titled “Navigating Partnerships Between Academia and Faith-Based Organizations,” drawing participants from across sectors for a robust conversation on trust-building, collaboration, and community-driven research. Held July 31, 2025, this session brought together scholars, spiritual leaders, and public policy professionals to explore how academic and faith-based partners can work together ethically and meaningfully.

Written by Tyren Lucas – August 20, 2025

Every day, we wake up and, before getting started, pass by the mirror. The person in the mirror is someone you know well—someone you’ve spent a lifetime becoming. That person is you, but when you walk out the door, the world may not know that person. In the translational research workforce—where visibility can be low and competition, high—it is not always easy to make yourself known to the hiring managers, collaborators, or leaders who can shape your career path. The opportunities you’re looking for may never materialize if others don’t see your value. That’s why it’s essential for research professionals to find ways to be seen, stand out, and build a personal brand that reflects their expertise and aspirations.

Written by Ciara Mitchell, PhD, RDN, LD

More than 40% of U.S. adults live with obesity, increasing the risk of diabetes, heart disease, and certain cancers. While many people succeed in losing weight initially, studies show that more than half regain most of it within a few years.

The Center for Clinical and Translational Science (CCTS) welcomed over 80 trainees, scholars, mentors, and institutional leaders from across the CCTS Partner Network for the 2025 CCTS Summer Jamboree on July 17th. Hosted at the Marnix E. Heersink Institute for Biomedical Innovation Conference Center on the campus of the University of Alabama at Birmingham (UAB), the half-day event offered participants a dynamic in-person experience filled with networking, skill-building, and practical insight into research resources and career pathways.

On April 12, 2025, at the 2025 Celebration of Service, the Albert Schweitzer Fellowship (ASF) of Alabama honored Dr. Janene Sims of the UAB School of Optometry and Dr. Ronald Bayles of the Titusville Development Corporation with the 2025 Outstanding Academic Mentor and Outstanding Community Site Mentor awards, respectively.

The Center for Clinical and Translational Science (CCTS) recently hosted the latest event in its Community Engagement Institute (CEI) Perspectives series, titled Collaborative Approaches to Building Trust in Communities.

Applying for an NIH grant can be a daunting process. NIH grants are highly competitive and require a careful strategy in order to build a winning proposal.