7-Day Sample Meal Plan with Recipes (2024)

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:

• Eating Well Magazine & Website
• Cooking Light Magazine & Website
• Food For Health Seasonal Recipe Blog from Kaiser Permanente
• Eat The Seasons (North America)
• Sustainable Table’s Seasonal Food Guide Website
• Cooking with Foods that Fight Cancer
• Cookbooks by Rebecca Katz
  • The Healthy Mind
  • The Longevity Kitchen
  • The Cancer Fighting Kitchen
  • One Bite at a Time
  • Recipe Box Website

Recipes:

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

Directions:

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)

Directions:

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.