We're diving into nutritious plant-based lunch and dinner ideas that are simple, versatile, and packed with health benefits. Whether you're focusing on cancer prevention, currently undergoing treatment, or in recovery, these meal ideas will support your journey to better health.

Welcome back to Day 18 of our "Proven Cancer Strategies Revealed: 90 Days to Cancer Resilience" series!  

Portion Size Guide for Balanced Meals

To help you visualize how to create balanced plant-based lunches and dinners, here's a handy portion size guide:

Portion Size Guide: 

Description:

• Leafy Greens and Raw Veggies (1/2 Plate/Bowl): Fill half your plate or bowl with a variety of leafy greens and raw vegetables. These provide essential vitamins, minerals, and fiber.
• Roasted Veggies, Whole Grains, and Protein (1/2 Plate/Bowl): Use the other half for a mix of roasted vegetables, a serving of whole grains like quinoa or brown rice, and a protein source such as beans or lentils.
• Healthy Fats and Garnishes: Top your meal with healthy fats like avocado, nuts, and seeds. These not only add flavor and texture but also provide essential fatty acids.

By following this portion size guide, you can ensure your meals are balanced, nutrient-dense, and supportive of your cancer resilience journey.

The Big Salad: A Nutrient-Packed Meal

A big salad is a perfect way to combine a variety of vegetables, whole grains, and proteins into one delicious and nutritious meal. Here’s how to build your perfect big salad:

Leafy Greens (1/2 Plate/Bowl):

• Spinach
• Kale
• Arugula
• Bok choy
• Mixed greens

Raw Veggies:

• Bell peppers
• Carrots
• Cucumbers
• Tomatoes
• Red or green onions
• Red cabbage
• Radish

Roasted Veggies (1/2 Plate/Bowl):

• Beets
• Butternut squash
• Brussels sprouts
• Sweet potatoes
• Broccoli
• Cauliflower
• Onion
• Tomato

Other Components:

• Baked Potato: Provides complex carbohydrates and fiber.
• Whole Grain: Options like quinoa, brown rice, black rice, red rice or farro add fiber and essential nutrients.
• Beans: Chickpeas, black beans, or lentils for protein and fiber.

Garnish/Healthy Fats:

• Avocado
• Nuts (almonds, walnuts)
• Seeds (pumpkin, sunflower)

Dressing Options:

1. Oil/Vinegar Dressing:

   • 1/4 cup olive oil
   • 2 tbsp balsamic vinegar
   • 1 tsp Dijon mustard
   • Salt and pepper to taste
   • Mix all ingredients and drizzle over the salad.

2. Salsa Dressing:

   • 2 red peppers, roughly chopped
   • 1 bunch cilantro
   • 1/2 bunch parsley (optional)
   • 2 cloves garlic
   • 1/3 cup lime juice
   • 1/4 cup apple cider vinegar
   • 1/3 cup flaxseed oil
   • 2 tbsp maple syrup
   • Blend until smooth and drizzle over the salad.

Simple Vegetable Soup: Comforting and Nutritious

A simple vegetable soup is another great way to incorporate a variety of vegetables into your diet. Here’s a basic recipe:

Ingredients:

• 1 onion, diced
• 2 cloves garlic, minced
• 2 stalks celery, diced
• 2 carrots, sliced
• 1 cup diced tomatoes (fresh or canned)
• 2 cups chopped cabbage
• 1 cup yellow beans, chopped
• 1 cup Brussels sprouts, halved
• Optional: 1 can cannellini beans, drained and rinsed
• 6 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. Sauté the onions, garlic, celery, and carrots in a large pot until they start to soften.
2. Add the diced tomatoes, cabbage, yellow beans, and Brussels sprouts.
3. Pour in the vegetable broth and bring to a simmer.
4. Add the cannellini beans if using.
5. Season with salt and pepper to taste.
6. Simmer until all vegetables are tender.

Tips for Keeping It Simple and Varied

Batch Cooking: Prepare large quantities of grains, beans, and roasted vegetables to use throughout the week.

Mix and Match: Use the same ingredients in different combinations to keep meals interesting. For example:

• Change up the greens: Spinach one day, kale the next.
• Rotate the veggies: Use bell peppers and cucumbers on one day, then carrots and tomatoes the next.
• Vary the protein: Chickpeas in one meal, black beans in another.

Flavourful Dressings: Make a variety of dressings to add different flavors to your salads and bowls. You can try:

• Lemon tahini dressing
• Ginger miso dressing
• Avocado lime dressing

Herbs and Spices: Use fresh herbs like cilantro, parsley, basil, and dill, as well as spices like cumin, turmeric, and paprika to add new flavors.

Add Different Textures: Mix raw and cooked vegetables, add crunchy nuts or seeds, and use creamy dressings to create a variety of textures in your meals.

Try New Recipes: Incorporate new recipes into your routine to keep things fresh and exciting. Explore different cuisines and cooking styles.

Mason Jar Salads: Layer ingredients in mason jars for easy, grab-and-go lunches. Vary the layers to keep each salad unique.

Eat a Variety and Try New Foods: Don't be afraid to try new vegetables, grains, and legumes. Eating a variety of foods not only keeps your meals interesting but also ensures you get a broad range of nutrients.

Today's Simple Change: Today's simple change is to plan and prepare a big salad or vegetable soup using the principles we’ve discussed. Take some time today to prep your ingredients so that you can easily assemble a nutritious meal for lunch or dinner.

I’d love to see your creations! Share a photo of your lunch or dinner in the comments or tag me on social media. Let’s inspire each other to make healthy, delicious meals! And don't forget to check out my YouTube channel for more detailed recipes and tips.

Engagement and Closing: Share your favourite plant-based lunch and dinner recipes and prep tips in the comments. Let’s inspire each other to make healthy choices!

Thank you for joining me today! Remember, nutritious lunches and dinners are key to supporting your health and resilience. Tomorrow, we'll be exploring healthy snacks and desserts. Until then, enjoy your meals and keep nourishing your body.