Diet Kickstart 7-Day Sample Menu

Welcome to your Diet Kickstart 7-Day Sample Menu!

Figuring out exactly what to put on your plate can feel overwhelming — so we did the planning for you. This sample menu gives you a full week of delicious, nutrient-packed recipes designed around cancer-protective, anti-inflammatory foods. Whether you’re officially in the Diet Kickstart or just looking for an easy on-ramp to healthier eating, this is a great place to start, meant to stimulate your imagination.

Before you begin:

Feel free to mix and match — you don’t need to make every single recipe. Leftovers are your friend!
Flip through the recipes and build your grocery list, noting anything you already have on hand
Many ingredients can be prepped on Sunday to make weeknights easier

A couple tips:

Thaw anything frozen the night before
Read each recipe start to finish before you start cooking

New to cooking? Check out this cooking demo video on our website — it covers basic knife skills, vegetable prep, and food storage to help you feel confident in the kitchen.

Want more personalized support? Melanya Kushla, MS, RD, CHES — our partner dietitian and recipe developer for this menu — offers nutrition counseling and culinary coaching aligned with an anticancer lifestyle. Reach her at [email protected] or schedule a free intro call.

Day 1

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

Breakfast – Breakfast Cookies

These make great leftovers and can be frozen

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

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

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

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

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

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