Reducing UPFs in 2026 🥘

[Bookaholic73]

I’m planning on reducing my intake of Ultra Processed Foods (UPFs) in 2026 and would love to share the process with others who are doing the same.

I’ve been doing lots of reading and research around this for the last few months and feel ready to start in January.

My focus while doing this will be on trying to
-Keep to a reasonable budget for food
-Reduce instead of eliminate
-Keep meals simple but delicious

Is anyone else doing this?

It’s definitely on my to do list, so will happily follow this to see what I can learn

Hopefully you don’t learn that it can’t be done on a budget 😂
Thas my main concern.
I work long hours, I have a busy life, so can’t cook everything from scratch, so I’ll have to take that into account.

If you're short of time batch cook an amount suitable for several meals. Then portion out into individual freezer pots or silicone pouches. I do this each time I cook so I have a stash of frozen meals. My kids take them back to their flats at uni.
Chunky veg soups from home made chicken stock are cheap & lovely. I also use stock & rice noodles to make soup with left over chicken & veggies. Add a dollop of chilli oil to make it super tasty. As are Dhal's. I love Nisha Katona recipes as they're so simple & tasty.

Really interested to hear any idea I have been looking into it more

Slow cooker is good for batch cooking.
Chilli made with pork mince - tastier and much cheaper and portioned for freezer.
Big batch of bolognaise sauce frozen in batches
Stir fry - Tesco do a meal deal which includes one protein ((chicken/pork/prawns/tofu), one side (rice/noodles), one sauce and one pack of stir fry veg.
Tesco and Sainsbury doing half side of salmon half price. I get a couple and cut them into individual portions and freeze.

I quit sugar, massively reduced the upf as so much sugary food falls in that category. Lost half a stone too.

I’m planning on this. Breakfast is already sorted with yoghurt, frozen berries, flax seeds and nuts. I get too easily temped into sweet treats so I think I need to completely remove them for a couple of weeks at least to try and reduce my sweet tooth

Batch cooking is the way to go I think- better planning so the easy UPF option is less tempting when I’m knackered after work

Great to see some other people are planning to do this too.

@Cantonet and @SliceofTosst great tips re batch cooking. I think that’s going to be something I must focus on, as it’s those low energy days after work where I always order in a pizza/chinese.

@Whizzywhisk i think I’m going to experience major sugar withdrawals, as I’m focusing on whole foods predominantly. Like you @JumpLeadsForTwo I’m going to be avoiding the sugary stuff for a while, but hoping not to add it back into my diet.

I am hoping to see some mental clarity and increased energy levels by doing this, as well as some weight loss. What are you all hoping to gain from this?

I really like the cook books: Green Roasting Tin and Yellow Roasting Tin. Prep takes around 15 mins. Then chuck in oven for 45-1hr

Instead of a pizza, make some cheese on decent wholemeal toast with tomatoes ( mushrooms, onions, olives, salami) on top?

not quite pizza level but very quick and tasty

I think I have the green one somewhere. I’ll dig it out.
I also have this one which seems ok:

@itsthetea yes a nice sourdough slice with cheese and veggies etc sounds good, and maybe some chicken too.

I think you can buy the Crosta & Millica pizza bases which are free from UPFs.

”Check my labels” is going to be my NY resolution as trying to cut out UPFs. This morning I’ve put back a six pack of Sainsbury’s fresh bakery muffins as they had palm oil in them - wtf?! A sliced seeded loaf from the Black Sheep Bakery brand had a lot less additives.

most breads are UPF, and what do you think salami is? 🤦🏻‍♀️

which is why I specified decent bread!

we make bread - you can get a bread maker which is low hassle although does cost to buy , or we batch bake and freeze.

@PauliesWalnuts i didn’t realise Palm Oil is a UPF 😬 It’s just oil isn’t it ?
I’m spending time from now until Jan 1st eating all the yummy food researching what is/isn’t an UPF so I am more educated by January!

and apologies in the salami which isn’t something I ever eat - Christmas shopping maddens brain I think

Our local fruit & veg supplier do a lovely sourdough but it costs £5! I don’t want to make my own, but I’m thinking about using the Jason’s brand as I’ve heard good things about them not being an UPF.

No apology needed, we are all learning. Plus I’m sure you can get some salami that’s not an UPF.

I’m buying fresh vegetables (wide range of root and salad type), fruit and fish (some tinned). Mixed seeds to have for breakfast with ff Greek style yogurt which is considered a low UPF. No salad dressing using fresh lemon juice if at all. Experimenting with fresh and dried herbs and spices. Cheese is a struggle and oat milk to remove from my diet. Oh and pickles etc maybe need to make my own.

I think you just need to eat like your granny. Protein in the form of meat, fish, eggs, cheese, pulses, plus a selection of veg / salads is what people used to eat every day. Plus bread of course which doesn't have to be UPF. If you stick to seasonal fruit and veg, it will likely be cheaper than processed food. Don't buy asparagus and strawberries in winter! Cauliflower, cabbage, swede, etc. is really inexpensive right now. Basic block butter is cheaper than most (not all) tubs of spreadable stuff.

Yes I totally agree! It’s just about eating how we should/used to.
I think I’m going to start ordering from my local veg box place as they obviously only supply local and therefore in season food.

They also sell sourdough, local made dairy (I think the plain yogurt and milk are not UPFs).

What's up with cheese? Nothing wrong with a block of cheddar or wedge of brie?

I just drizzle my best evoo and some form of vinegar and add a pinch of Maldon salt to my salads.

And the fruit and veg in season can obviously be prepped and frozen