(AICR-Inspired: Nourish, Protect, and Thrive)
Day 1
Breakfast: Overnight oats with chia seeds, blueberries, and soy milk
Lunch: Lentil and vegetable soup with a side of mixed greens and olive oil dressing
Snack: Sliced apple with almond butter
Dinner: Baked salmon, quinoa, and roasted broccoli
Day 2
Breakfast: Green smoothie with spinach, banana, flaxseed, and unsweetened almond milk
Lunch: Quinoa chickpea salad with cucumbers, tomatoes, and lemon-tahini dressing
Snack: Edamame sprinkled with sea salt
Dinner: Stir-fried tofu with mixed vegetables and brown rice
Day 3
Breakfast: Whole grain toast with avocado, cherry tomatoes, and pumpkin seeds
Lunch: Turkey and veggie wrap in a whole wheat tortilla with a side of fruit
Snack: Greek yogurt with sliced strawberries
Dinner: Mediterranean bowl with brown rice, roasted chickpeas, sautéed greens, and olive oil
Day 4
Breakfast: Oatmeal topped with raspberries, cinnamon, and walnuts
Lunch: Veggie chili made with kidney beans, peppers, tomatoes, and corn
Snack: Carrot sticks with hummus
Dinner: Grilled chicken breast with roasted sweet potatoes and green beans
Day 5
Breakfast: Soy yogurt parfait with granola and mixed berries
Lunch: Farro salad with arugula, beets, oranges, and toasted almonds
Snack: Air-popped popcorn or a handful of mixed nuts
Dinner: Shrimp stir-fry with snap peas, bell peppers, and brown rice
Day 6
Breakfast: Smoothie bowl with kale, mango, and hemp seeds
Lunch: Lentil tacos with salsa, avocado, and cabbage slaw on corn tortillas
Snack: Roasted chickpeas
Dinner: Grilled veggie and quinoa bowl with tahini drizzle
Day 7
Breakfast: Whole-grain pancakes with sliced bananas and a sprinkle of flaxseed
Lunch: Spinach salad with grilled salmon, strawberries, walnuts, and balsamic vinaigrette
Snack: Cottage cheese with pineapple
Dinner: Stuffed bell peppers with brown rice, black beans, and veggies
💪 Tips to Maximize Anti-Cancer Nutrition
✅ Aim for at least 30 grams of fiber daily (AICR recommendation)
✅ Fill two-thirds of your plate with plants (vegetables, fruits, whole grains, beans)
✅ Limit red and processed meats to <18 oz/week
✅ Keep alcohol intake minimal or avoid it altogether
✅ Choose soy foods like tofu and edamame — research supports their safety and possible benefits for breast cancer survivors
✅ Stay physically active — movement helps balance hormones and maintain a healthy weight
🌷 Final Thought
This month, let’s celebrate Breast Cancer Awareness not only by wearing pink — but by filling our plates with color, fiber, and healing nutrients that truly make a difference. Each bite can be a step toward prevention, strength, and vitality.
