7-Day Sample Meal Plan with Recipes

meal plan diary
Breakfast Lunch Snack Dinner Dessert
Creamy millet (The Cancer Fighting Kitchen cookbook) with blueberries & almonds Green salad with assorted veggies, 3-4 oz tuna or salmon, homemade dressing Fruit & nut bar (Kind, Lara, Clif Kit Organic, etc.) Black bean soup with whole grain cornbread Brownie bites
Yogurt parfait (plain Greek yogurt, berries & other seasonal fruit, 1 T ground flax or chia seeds, pinch of cinnamon) Baked sweet potato with butter & cinnamon, kale salad Curry hummus, and veggies (colorful assortment) Moroccan chicken with golden roasted cauliflower Fruit crisp (One Bite at a Time cookbook)
Asparagus, mushroom and potato hash Green salad with assorted veggies, 1 cup beans (garbanzo, kidney  or black), homemade dressing Fresh seasonal fruit with handful of raw nuts Ratatouille with added cannellini beans, arugula salad Chocolate avocado pudding
Spiced breakfast quinoa Lentil soup with delicata squash Celery sticks or apple slices with nut butter Edamame and salmon stir-fry with miso butter and rice noodles with sautéed bok choy Poached pears with saffron broth
Seasonal smoothie meal replacement Summer pasta Oatmeal with slivered almonds, cinnamon, raisins Grass-fed burger (beef, lamb, bison or turkey) with Moroccan sweet potato salad, roasted brussel sprouts Summer berry coconut milk popsicles
Whole wheat blueberry pancakes with blueberry drizzle Green salad with assorted veggies, 3-4 oz grilled chicken, homemade dressing Seasonal smoothie Grilled fish tacos with cabbage slaw Apple confit topped with walnuts
Triple greens frittata Roasted vegetable soup or other seasonal veggie soup Yogurt with berries, walnuts Stir-fried baby bok choy with shiitake mushrooms (The Cancer Fighting Kitchen Cookbook) & sesame crusted tofu Banana ice cream

Cooking Tips:

  • Limit the frequency of cooking foods at high heat, as this will produce harmful chemical components known to cause cancer.
  • Mild heating methods, such as baking, steaming or sautéing, enhance the bioavailability of many protective components while decreasing the formation of harmful components.
  • The combination of certain foods can enhance their protective effects. In general, cancer-fighting foods work better together. Here are a few examples:
    • Turmeric and black pepper
    • Fish and broccoli
    • Tomatoes and olive oil
    • Green tea and lemon
    • Blueberries and walnuts
    • Raspberries and dark chocolate
  • Utilize cookbooks for recipe ideas from cultural cuisines that naturally integrate cancer fighting foods:
    • Asian – soy, mushrooms, cabbage
    • Middle Eastern – legumes
    • Mediterranean and Japanese – fish and seafood
    • Italian and Spanish – tomato-based dishes
    • Indian and Moroccan — turmeric, curries and other spices

Cooking Resources:


Seasonal Smoothie Recipe:

Choose one food item from each of the following categories; ideally choose fruits and veggies in season:

  • (Red) – raspberries, strawberries, beets, cherries, pomegranates, red apple
  • (Orange) – orange, mango, nectarine, peach, carrot, cantaloupe
  • (Yellow) – lemon, banana, pineapple
  • (Green) – spinach, kale, chard, parsley, cilantro, green apple, celery
  • (Blue/Purple) – blueberries, blackberries, plums, figs, dates
  • (Spice) – ginger, cinnamon, turmeric, cayenne
  • (Liquid) – water, coconut water, coconut milk, soy milk, almond milk (all unsweetened)

Directions: (serves 2)

  1. Combine 2 cups veggies with 2 cups fruit and 2 cups liquid
  2. Add in ½ – 1 tsp of your spice of choice.
  3. If using the smoothie as a meal replacement, add both a protein and fat choice:
    Protein: 2 T nut butter, 1 scoop protein powder, or 4 oz tofu
    Fat: ½ avocado, 2 T ground flax, chia or hemp seeds, or 2 T coconut oil
  4. Blend and enjoy!

For more smoothie ideas, check out Simple Green Smoothies website

Healthy Homemade Dressing:

  • ¾-1 cup extra virgin olive oil
  • ¼ cup flax oil (optional)
  • ½ cup balsamic vinegar (or other vinegar of your choice)
  • 1 T Dijon mustard (or other mustard of your choice)
  • 1-2 cloves crushed garlic
  • ½ tsp sea salt

Combine ingredients in a glass jar, shake thoroughly, and enjoy!

Healthy Homemade Dressing (version 2):

  • ¾-1 cup extra virgin olive oil
  • ¼ cup flax oil (optional)
  • ½ cup fresh lemon or lime juice
  • 1-2 cloves crushed garlic
  • ½ tsp sea salt
  • ¼ tsp ground black pepper

Combine ingredients in a glass jar, shake thoroughly, and enjoy!

Summer Pasta Recipe:

  • 1 bag whole wheat or gluten-free pasta noodles
  • 1 pint cherry tomatoes
  • ½ bunch spinach
  • ¼ bunch basil leaves;
  • 2-4 cloves diced garlic
  • ½ cup pine nuts
  • ½ cup crumbled feta (optional)
  • extra virgin olive oil (amount variable)

Directions: (serves 4-6)

  1. Cook pasta according to instructions on bag; an al dente pasta will have a lower glycemic value
  2. While pasta is cooking combine the tomatoes, spinach, basil, garlic, pine nuts & feta in a bowl.
  3. Add pasta and toss with olive oil until desired moistness achieved.

Simple Kale Salad:

  • 1 bunch dinosaur kale
  • 1 meyer lemon (large), juiced
  • 2 cloves garlic, crushed
  • ½ cup extra virgin olive oil
  • ¼ tsp sea salt
  • 1/8 tsp ground black pepper
  • ¼ cup pine nuts
  • (optional) ¼ cup crumbled feta, cherry tomatoes or tangerine slices

Directions: (serves 4 as a side dish, 2 as a main dish)

  1. Remove stems from kale and cut or rip into large pieces
  2. Mix together lemon juice, olive oil, garlic, salt and pepper at the bottom of a bowl
  3. Add kale and massage for 3 minutes
  4. Top with pine nuts and any additional optional ingredients
  5. Serve and enjoy!

Curry Hummus:

  • 1 container traditional hummus (unless you want to make your own)
  • 1 tsp ground curry
  • 1 tsp ground ginger

Mix spices thoroughly into hummus and enjoy!

Brownie Bites:

  • ½ cup walnuts
  • 1 cup pitted dates
  • 1/3 cup raw cacao powder
  • 1 tsp vanilla extract
  • pinch of salt


  1. Blend together in a food processor or high powered blender for 20 seconds or so.
  2. Roll into balls and enjoy! (store extras in the refrigerator)

Sesame Crusted Tofu:

  • 1/3 cup sesame seeds; mixture of black and white seeds
  • 1 14 oz package extra-firm water packed tofu, drained
  • 1 T cornstarch
  • ½ tsp sea salt
  • 2 tsp canola oil (or other cooking oil)


  1. Combine sesame seeds, cornstarch and salt in a shallow dish.
  2. Cut the block of tofu lengthwise into 8 thin “steaks” and pat dry with a paper towel.
  3. Press both sides into the seed mixture.
  4. Heat canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until golden brown; about 3 minutes per side.

Banana Ice Cream:

1 large ripe banana

Directions: (serves 2)

  1. Cut the banana into coins and freeze in an air-tight container until solid.
  2. Blend the frozen banana in a food processor or high-powered blender until smooth and creamy.
  3. Add in any optional ingredients at this point, such as a spoonful of nut butter or cacao powder or a teaspoon of cinnamon, ginger or cardamom.
  4. Enjoy soft and creamy at this point, or return to the freezer for a firmer texture.
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