One week of meals packing the most potent-cancer fighting foods in tasty recipes (plus snacks!).
Serve with 1 toasted whole-wheat English muffin spread with 1 tablespoon peanut butter.
Dress with 1 tbsp lowfat balsamic vinaigrette.
JONNY VALIANT; PROP STYLING, ALISTAIR TURNBULL; FOOD STYLING, KAREN EVANS. SEE GET-IT GUIDE.
Serve with 1 1/2 cups tomato soup (such as Muir Glen Tomato-Basil) and a whole-grain roll.
Dinner:Spinach Pizza With Romaine Salad
Thaw 5 ounces frozen spinach; squeeze and chop.
Over medium heat, sautee; 1 crushed garlic clove in 2 teaspoons olive oil for 30 seconds.
Add spinach and a pinch of salt; sautee; 2 minutes.
Top with 1 tbsp diced red onion; broil 3 minutes.
In a pan, heat 2 tsp olive oil.
Sautee; 1/4 cup sliced onion and 1/4 tsp dried thyme for 3 minutes.
Add 1/2 cup chopped broccoli; sautee; 2 minutes.
Add eggs; scramble until set.
Serve with 1 slice whole-wheat toast and 8 oz OJ.
Lunch:Pasta Salad With Salmon
Cook 2 oz whole-wheat pasta as directed on package.
Add 1/4 cup each canned pink salmon, chickpeas and halved cherry tomatoes.
Toss in cooked pasta and 1 cup baby arugula.
Serve with lemon wedge.
Sautee; 2 minutes.
Add 1 tbsp each chopped onion and fresh cilantro, 1 tsp lime juice and a pinch of salt.
Spread on 1 slice whole-wheat toast.
Serve with 1 cup red grapes.
Add 2 tsp oil and a pinch of salt.
Cook, covered, over medium-low heat for 8 minutes.
Add 3 tbsp 1 percent milk; simmer 5 minutes.
Mix 1 1/2 cups cooked whole-wheat spaghetti with 1 cup sauce; top with 1 tsp Parmesan.
Top with 1/2 sliced banana.
Serve with 8 oz skim green-tea latte.
Serve over 1 1/2 cups romaine with 1 tbsp chopped almonds, with a whole-grain roll on the side.
Add 1/4 cup pesto, 2 tbsp chopped fresh parsley and black pepper to taste.
Serve 2 cups soup with 1 tbsp grated Parmesan and 1 whole-grain breadstick.
(it’s possible for you to freeze soup for up to 1 month.)
Serve with 1/2 grapefruit drizzled with 2 tsp honey.
Spoon between 2 slices whole-grain toast with 1/4 cup baby spinach and 1/2 sliced tomato.
Serve with 1/2 cup carrot sticks and 1 orange.
Set aside 1 tsp dressing.
Top with sliced steak, 1/4 chopped avocado and reserved 1 tsp dressing.
Top oatmeal with coconut and 1/8 cup fresh raspberries.
Sprinkle with 1/2 tsp toasted sesame seeds and 1 diced scallion.
Serve with 3/4 cup cooked brown rice drizzled with 1 tsp reduced-sodium soy sauce and 1/2 tsp sesame oil.
Dinner: Tomato-Pesto Tilapia With Garlicky Kale
Microwave 1 medium red potato until tender, 10 minutes.
Place a 6-oz fillet of tilapia (or other flaky white fish) in a baking pan.
Top with 1/2 cup halved grape tomatoes.
Broil until fish is tender, 6 to 8 minutes.
In a pan, sautee; 1 tsp olive oil with 1 crushed garlic clove over medium heat.
Add 2 cups kale and a pinch of salt; sauee; until wilted.
Add 1 tbsp chicken stock or water; cook, covered, until tender, 2 to 3 minutes.
Slice potato into rounds; top with fish, tomatoes and kale.
Mix in 1/2 cup lowfat buttermilk and 1 beaten egg.
Cook 1 to 2 minutes per side.
(Freeze extras.)
Cover; remove from heat.
Let sit 25 minutes.
Serve with 1/2 whole-wheat pita, 1/4 cup hummus and 1 apple.
Stir in 4 oz cubed chicken breast; cover and refrigerate 2 to 12 hours.
Top 3/4 cup cooked whole-wheat couscous with chicken, and drizzle with 2 tbsp lowfat plain yogurt.
