I use Firefox containers for meta controlled domains. I don't trust third party websites to not pass information to Meta or meta to not be greedy. So, a complete absence of meta related cookies and other cruft is the best defense against that. I mostly stopped checking Facebook. I have a few things with social logins tied to Facebook that I open in the same container that I can't be bothered to untangle.

I've de-activated my instagram account ages ago. I just have no interest in what happens there. People sharing images and short videos just annoys me mostly. So, I'm happy to let people entertain each other over there without distracting me. In the same way, I have zero interest in tik tok, youtube shorts, and related nonsense from competitors. My life is rich enough without that.

Whatsapp unfortunately remains a necessary evil because that's what most people I know seem to insist on using. I mostly use it in a browser tab because I hate typing on mobile phones. My thumbs keep hitting the wrong tiny keys. If I type 3 letters, 2 will be wrong. I probably should move whatsapp to its own container. Thankfully it remains ad-free so far (or my adblocker is just that good, hard to tell these days). I think meta mostly walked back controversial plans to do something about that.