Diet Kickstart 7-Day Sample Menu

Welcome to your Diet Kickstart 7-Day Sample Menu!

Transitioning to an anti-inflammatory, anticancer diet is one of the most powerful steps you can take for your overall health—but we know that figuring out exactly what to put on your plate can sometimes feel overwhelming. We have taken the guesswork out of meal planning for you.

Whether you are officially participating in our 7-Day Diet Kickstart or you are simply looking for an easy, actionable way to dive into healthy eating right now, this sample menu is the perfect place to begin. We have curated a full week of delicious, nutrient-packed recipes designed to fuel your body with cancer-protective foods, boost your energy, and show you just how flavorful and satisfying an anti-inflammatory diet can be.

Ready to jumpstart your health? Let’s get cooking!

When you first get this Sample Menu:

• Read through the recipes and make a grocery list for yourself – think of using items you may already have on hand or any substitutes you prefer.
• Check your pantry or refrigerator to see if you have the ingredients already available, or what staples you may need to top off.
• For items you still need, go grocery shopping or order your groceries for delivery or pickup to kick off the week with everything you need!
• Many of the ingredients in these recipes can be prepped altogether on Sundays, to make preparation quicker and easier during the week.
• Consider whether these recipes will make leftovers for you, and if you wish to plan on having leftovers the next day or freeze them for another time.
• This Sample Menu is intended to serve as a guide but please do not feel that you must make every single recipe – it’s perfectly acceptable to plan a day or two enjoying your leftovers!

Reminder: These recipes are designed to be versatile, so ingredients can be adjusted to your taste or seasonal availability. If you need substitution ideas, refer to the recipe notes section on each recipe link.

Tips for Success:

• Thaw any frozen items (if needed) the day before.
• Tidy up your kitchen, ensuring all work surfaces and contact surfaces are clean and clutter-free.
• Read each recipe from start to finish before beginning to cook.
• Gather ingredients and equipment needed for the recipe on your work surface.
• Prepare (e.g., chop, mince, dice) any vegetables or other ingredients needed, according to the ingredients list in each recipe.

Confidence with Cooking:

These recipes have been selected to prioritize ease and enjoyment, so you can have a low-stress and delightful cooking experience. If you are newer to cooking, we recommend you check out this cooking demonstration video on our website to walk you through simple and easy preparation of vegetables, basic knife skills, and food storage tips. This video includes step-by-step demonstrations to help build your confidence in the kitchen by learning efficient ways to prep and cook your meals.

If you would like more personalized support to enhance your existing skills and confidence in the kitchen, we recommend working with Melanya Kushla, MS, RD, CHES, our partner in creating this meal plan and one of our nutrition experts and recipe developers. She offers nutrition therapy and counseling around eating choices and behaviors as well as culinary coaching and instruction in alignment with an anticancer lifestyle. You can reach out to her at [email protected] and mention the ACLP, or schedule a complimentary intro call to learn more: https://scheduler.zoom.us/tasteandthrive/intro

Day 1: Anti-inflammatory Foods (Monday)

Breakfast – Easy Green Smoothie

Lunch – Mango Curry Chicken Salad 

• Enjoy the chicken salad on a bed of greens or in a whole grain wrap, pita, or as a sandwich
• This recipe makes enough that you may wish to swap one of the other lunch recipes for leftovers later in the week

Snack – Pumpkin Seed & Dark Chocolate Energy Bites

Dinner – Almond Crusted Rainbow Trout with Citrus Herb Quinoa

• The leftovers of this recipe double exceptionally well as a chilled salad – a wonderful solution for leftovers, if you have any
• Any firm, freshwater fish can be substituted for the trout, such as salmon, walleye, or bass
• Pairs perfectly with a Mixed Greens Salad with a Fig Vinaigrette
  • Simply prepare the dressing from this recipe to enjoy on top of your favorite fresh salad greens

Dessert – Pumpkin Spiced Kettle Corn

Day 2: Mindful Eating (Tuesday)

Breakfast – Potato Crust Quiche

• Prep the potatoes crust for this the night before

Lunch – Smoky Lentil Stew

• Enjoy with a slice or two of whole-grain toast
• Or, if you make them ahead of time, try our No-Knead Rustic Dinner Roll
• This recipe makes enough that you may wish to swap one of the other lunch recipes for leftovers later in the week, or freeze the leftovers so you have a ready-made meal down the road!

Snack – Sliced Apple with Almond or Peanut butter

• 1 small apple (or half of a large apple) sliced and served with 2 Tablespoons of your favorite natural nut butter
• When in season, a pear or banana would work well, too

Dinner – Roasted Root Veggie & Farro Bowl with Creamy Garlic Drizzle

• Swap roasted root vegetables for roasted zucchini, peppers, and eggplant
• Add in 1-2 cups of roasted chickpeas, lentils or white beans to balance the meal

Dessert – Blueberry Chia Pudding

• This one needs some time to set up in the refrigerator, so be sure to prep it earlier on the day
• This recipe doubles well as a breakfast, also!

Day 3: Healthy Food Shopping (Wednesday)

Breakfast – Breakfast Berry Crisp

• Choose whichever berries (organic) happen to be in season
• Top with ½ cup dairy or non-dairy vanilla Greek yogurt for creaminess and extra protein
• This recipe makes enough that you may wish to enjoy the leftovers for breakfast later this week or even freeze them so you have a ready-made heat & eat breakfast down the road!

Lunch – Summer Herb Grain Salad

• Regardless of the name, this one works well in winter, too – simply swap in seasonally available produce

Snack – Caramelized Onion Dip 

• Enjoy with whole grain or fruit & nut crackers for a well-rounded snack

Dinner – One-Pan Stovetop Lasagna

• This can be prepped ahead and refrigerated, then just popped into the oven shortly before dinner time
• This recipe makes enough that you may wish to enjoy the leftovers for lunch or freeze them so you have a ready-made meal down the road!

Dessert – Chia Seed and Raspberry Frozen Yogurt Bark

• This one needs some time to harden in the freezer, so be sure to prep it earlier on the day

Day 4: Ultra-processed Foods (Thursday)

Breakfast – Carrot Cake Overnight Oats

• Prepare these the night before to save time for yourself in the morning

Lunch – Easy Summer Kale Salad

• Top with ¼-½ cup chopped nuts or beans for added protein

Dinner – Fajita Stuffed Potatoes

• Top with fresh salsa or guacamole
• Swap to a sweet potato for more complex carbs

Snack – Sweet & Savory Spiced Pecans

Dessert – Banana Nice Cream

•  Top with 2 Tablespoons of your favorite additions such as dark chocolate chips, walnuts, peanut butter swirls, or dried fruits

Day 5: Fiber & Gut Health (Friday)

Breakfast – Blackberry Quinoa Breakfast Bowl

• You can swap in steel cut oats for the quinoa, if desired

Lunch – Ginger Miso Soup with Shiitake & Bok Choy

• This recipe makes enough that you may wish to enjoy the leftovers for lunch or freeze them so you have a ready-made meal down the road!

Dinner – Tangy Maple Salmon Bites

• Paired with: Asian Style Slaw with Carrot Ginger Dressing

Snack – Edamame with Sea salt *

• Fresh or frozen in-the-pod edamame can be steamed on the stovetop or in the microwave
• Serve topped with a sea or artisanal flaky salt of choice

Dessert – Rice Pudding with Roasted Plums

• For more fiber and a luxurious look, you can swap in black “forbidden” rice, which gives a lovely dark purple hue – follow the directions for “brown rice” in the recipe if making this selection

Day 6: Nontoxic Cookware & Food Storage (Saturday)

Breakfast – Springtime Vegetable Bake

• This recipe is great for using up leftover veggies from the week
• This recipe makes enough that you may wish to enjoy the leftovers for breakfast later this week so you have a heat & eat breakfast ready to go

Lunch – Watermelon Greek Salad

• If watermelon is out of season, halved grapes can be substituted

Dinner – Spanakopita Stuffed Potatoes with Tzatziki Sauce

• These leftovers make a wonderful breakfast base, topped with a pan-fried egg or two

Snack – Mushroom and Spinach Nachos

Dessert – Hearty Whole Grain Apple Fritters

• Leftovers of these double really well as quick grab-and-go breakfasts for later

Day 7: Recipes & Next Steps (Sunday)

Breakfast – Berry Breakfast Muffins

• This recipe makes enough that you may wish to enjoy the leftovers for breakfast later this week or even freeze them so you have a ready-made heat & eat breakfast down the road!

Lunch – Cauliflower and Squash Mac & Cheese

Dinner – Mediterranean-Inspired Fish En Papillote (In Parchment)

Snack – Crispy Spiced Chickpeas

• Prepare these ahead of time as they take ~1 hour to bake

Dessert – Spiced Baked Pears

• You can easily reduce this recipe to make a single serving at a time

Quick Healthy Snack Ideas:

• 1 apple + 2 Tablespoons natural nut butter
• ½ banana, sliced + 1 slice of whole grain toast + drizzle of honey
• 1 pear, sliced + ¼ cup ricotta cheese + drizzle of honey
• ½ cup fresh, organic berries + ½ cup Greek yogurt + 2 Tablespoons granola
• ¼-½ cup hummus + sliced vegetables (carrots, celery, cucumber, bell peppers)
• ¼ cup hummus + 1 slice whole grain toast + drizzle of olive oil
• ¼ cup guacamole + 6 whole grain crackers
• ½ cup cottage cheese + ½ cup fresh, organic berries + 1 Tablespoon dark chocolate chips
• 1 cup edamame + pinch of sea salt
• 1-2 hard-boiled eggs + 6 whole grain crackers
• 1-2 hard-boiled eggs + ½ avocado + 1 slice of whole grain toast
• 1-2 hard-boiled eggs + 1 cup cherry tomatoes
• 3 medjool dates + 6 whole cashews
• 1 brown rice cake + 1 Tablespoon natural nut butter + drizzle of honey
• ¼ cup walnuts + 2 Tablespoons dark chocolate chips
• 1 square of dark chocolate + ¼ cup pumpkin seeds