swanlogo2.jpg (1785 bytes)Diana's 14 Days of Menus!

 


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Day 1:   Monday

Breakfast: Standard Soy Shake with raspberries
Lunch: 1-1/2 cups Miso Soup
Tuna Wrap
  • 1 piece low fat whole wheat lavash bread
  • 3 oz. can tuna
  • 2 T. hummus
  • 3 leaves romaine lettuce
1 Red Grapefruit
Dinner: 1 Vegetarian Chik patty with mustard (my family would eat Baked Fat-free Chicken Breasts)
1/2 c. frozen broccoli
1/2 c. frozen cauliflower
1 slice honey whole wheat bread - with 1 tsp. olive oil-butter spread
(You can buy this in a grocery store or make your own in a blender with ~60% olive oil and ~40% butter - keep refrigerated)
Dessert: 1/2 c. frozen Bing cherries with 1 tsp. fat-free chocolate syrup
Snacks: 1/2 c. red pepper strips
1/2 c. baby carrots
1/4 c. hummus (dip for veggies)
4-5 low-fat whole grain crackers

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Day 2:   Tuesday

Breakfast: Shake Recipe #2  with strawberries
Lunch: 1 cup canned, frozen, or dehydrated lentil soup
add 1/2 c. salsa and 1 c. chopped kale
1 Tangerine
10 whole wheat crackers
1 slice baked tofu (2 oz.)
buy in the health food section
1 cup 1/2% milk
Dinner: 5-6 oz. salmon
poached in water with a few capers
  (I cook 1-1/2 lbs. at a time for my family to eat and    also have some leftovers to use later in the week)
1 c. steamed redskin potatoes
1/2 c. Broccoli Coleslaw
1 slice honey whole wheat bread - with 1 tsp. olive oil-butter spread
Dessert: 1/2 sliced apple with 1 T. fat-free caramel dip
Snacks: 4-6 prunes
1/2 c. Quaker Oat Squares

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Day 3:   Wednesday

Breakfast: Standard Soy Shake with blackberries
Lunch: Whole wheat bagel with:
  • 4 small kale leaves
1 c. red grapes
Dinner: Tofu Combo Meal
includes 5 oz. baked 5-spice Tofu
1 c. brown rice
1 c. steamed broccoli
3/4 c. Tabouli salad
Snacks: 1 c. vanilla yogurt mixed with 1/2 c. raspberries and 1 T. flax meal

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Day 4:   Thursday

Breakfast: Shake Recipe #3
Lunch: Lentil Salad
1 High-Fiber Carrot Muffin
1 Orange
1 c. 1/2% milk
Dinner: 1-1/2 cups Simple Stir-Fry served over 1 cup linguine
Snacks: 2 cups air-popped popcorn
1 c. apple cider

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Day 5:   Friday

Breakfast: Standard Soy Shake with blueberries
Lunch: 12 oz.  Miso Soup
1 c. left-over Stir-Fry served over 1 cup brown rice
Dinner: Pierogie Combo Meal
4 potato pierogies with 1/2 c. marinara sauce
1/2 c. canned sliced beets
1/2 c. frozen mixed peas and corn, steamed
1 c.  Diana's Mixed Green Salad
1 c. 1/2% milk
Snacks: 12 baked corn tortilla chips with:
  • 1/4 c. canned black beans
  • 1/4 c. salsa
  • 1 green onion, chopped

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Day 6 - Saturday

Breakfast: 2 scrambled eggs (organic Eggland's Best)
with 2 T. chives and 2 T. grated tofu cheddar cheese (or low-fat cheddar cheese)
Lunch: 1-1/2 cups Miso Soup
1 "Tune-A" Tomato
Dinner: 1 cup baked spaghetti squash
2 cups stir-fried veggies:
  • 1/2 c. broccoli
  • 1/2 c. cauliflower
  • 1/2 c. carrots
  • 1/2 c. navy beans
  • 1 tsp. olive oil
1/2 c. Red Pepper Pesto Sauce
1 Blueberry-Corn Muffin
Snacks: 1 brazil nut
1 c. vanilla yogurt mixed with 1/2 cup blackberries and 1 T. flax meal

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Day 7:   Sunday

Breakfast: Standard Soy Shake with peaches
Lunch: 1-2 cups Veggie Pasta Salad
1/2 c. vanilla yogurt mixed with 1/2 c. blueberries
Dinner: 12 oz. Tomato Fish Stew
1-2 cups Diana's Mixed Green Salad
1 High-Fiber Carrot Muffin
1 slice Tofu Pumpkin Pie (1/8 of pie)
Snacks: 1/2 sliced apple with 1 T. soynut or peanut butter

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Day 8:   Monday

Breakfast: Standard Soy Shake with blueberries
Lunch: 1 c. leftover Tomato Fish Stew
Veggie Wrap with:
1 Nectarine
Dinner: 1 Veggie Burger (there are lots of different brands)
  • 3 leaves romaine lettuce
  • 1/2 tomato
  • 1/4 onion
  • 1 T. hummus
1 Whole wheat bun
10 baked corn tortilla chips with:
  • 1/3 c. Black Bean Dip
  • 2 T. guacamole
  • 1/2 c. salsa
1 c. watermelon pieces
1 c. 1/2% milk
Dessert: 1 piece leftover Pumpkin Pie (1/8 of pie)
Snacks: 4-5 dried figs
1/2 c. Quaker Oat Squares

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Day 9:   Tuesday

Breakfast: Standard Soy Shake with blackberries
Lunch: 1-1/2 cups Miso Soup
! Whole wheat bagel with:
  • 2 T. hummus
  • 3 leaves romaine lettuce
  • 1 medium tomato
1 Plum
Dinner: 8-12 oz. Simplest Chili Ever
1 Blueberry-Corn Muffin
1 Fresh Artichoke
Dessert: 1/2 c. frozen Bing cherries with 1 tsp. fat-free chocolate syrup
Snacks: 1/2 c. chopped cauliflower
1/2 c. baby carrots
1/4 c. hummus (dip for veggies)

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Day 10:   Wednesday

Breakfast: Standard Soy Shake with strawberries
Lunch: 12 oz.  Miso Soup
8-10 whole wheat crackers
2 T. peanut butter
1 dried apricots
Dinner: 2 Salmon Patties with Tahini Sauce
1 c. "Kashi Kasserole"
1/2 c. steamed broccoli
1/2 c. steamed cauliflower
Snacks: 1 c. vanilla yogurt mixed with 1/2 c. blueberries and 1 T. flax meal

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Day 11:   Thursday

Breakfast: Shake Recipe #3
Lunch: 1 cup leftover "Kashi Kasserole"
8 oz Split Pea Soup - canned, frozen, or dehydrated
1 Red Grapefruit
Dinner: 1 c. Green Giant "Create A Meal" vegetable mix with tofu, served over 1 c. whole grain pasta
1-1/2 c. Mixed Greens Salad - serve with a little lemon juice or flavored vinegar
1 cup 1/2% milk
Snacks: 2 cups air-popped popcorn
1/4 c. dried apples

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Day 12:   Friday

Breakfast: Blueberries and Yogurt Shake
Lunch: 12 oz.  Miso Soup
Whole wheat pita bread with:
  • 1/2 c. tomato wedges
  • 4 T. hummus
  • 4 kales leaves
  • 1/2 c. artichoke hearts
1 c. raspberries
Dinner: 2-4 slices Homemade Pizza with whole wheat crust and veggies
1 c. 1/2% milk
Dessert: 1 apple, sliced, with 2 T. fat free caramel sauce
Snacks: 6 whole wheat crackers
1 T. peanut butter

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Day 13:   Saturday

Breakfast: 2-egg omelet with fresh herbs and veggies
2 soy sausage links
1 whole wheat toast with 1 tsp. fruit spread
1 c. grapes
1 c. orange juice
Lunch: 12 oz.  Miso Soup
Tuna Wrap
  • 1 piece low fat whole wheat lavash bread
  • 3 oz. can tuna (albacore, water packed)
  • 2 T. hummus
  • 3 leaves romaine lettuce
  • 1 tomato
Dinner: 1 cup Two-Soybean Vegetarian Casserole
1-2 cups Tossed green salad with
1 T. Miso Dressing
1 c. pineapple chunks
Snacks: 1 c. vanilla yogurt mixed with 1/2 c. raspberries and 1 T. flax meal

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Day 14:   Sunday

Breakfast: Standard Soy Shake with blackberries
Lunch: 2 oz. baked corn tortilla chips
1/2 c. Eden black beans with ginger and lemon
1 fresh pear
1 c. 1/2% milk
Dinner: 1-1/2 c. Primo Veggie Pasta
1 whole baked sweet potato topped with 4 T. salsa
1 slice whole wheat bread - with 1 tsp. olive oil-butter spread (you can buy this in the grocery store or make your own in a blender with ~60% olive oil and 40% butter - keep refrigerated)
Snacks: 2 T. roasted soynuts
1 Brazil nut
4 T. raisins

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In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and Recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113

 

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