2000 Calories Anti-Cancer Meal Plan
It all begins with an idea.
Anti‑Cancer Meal Plan Overview
What this plan will do for you
This vegan/vegetarian hybrid style Anti‑Cancer Meal Plan program floods your body with phytonutrients, fiber, and clean proteins while tightly controlling calories and inflammatory triggers. Over seven days (and beyond, if you repeat it), you’ll:
- Stabilize blood sugar and insulin—key in slowing tumor growth signals.
- Lower chronic inflammation and oxidative stress through cruciferous veggies, berries, turmeric, EGCG, and omega‑3s.
- Support gut integrity and detox pathways with high fiber, probiotics, and sulforaphane‑rich foods.
- Maintain lean tissue with adequate plant protein and targeted supplements.
Why this plan works
Cancer cells thrive in environments rich in inflammation, excess glucose/insulin, and poor immune surveillance. This plan counters that by:
- Anti‑angiogenic foods (green tea, berries, mushrooms) that help inhibit new blood vessel growth tumors need.
- Detox and NRF2 activation via sulforaphane (broccoli sprouts/extract) to enhance your body’s own antioxidant enzymes.
- Immunomodulation from zinc, selenium (Brazil nuts or supplement), vitamins D & K2, and medicinal mushrooms.
- Hormone modulation and methylation support from flax/chia lignans and B12/folate‑rich greens.
- Gut–immune axis repair through fiber diversity, fermented alternatives, and probiotics.
Symptoms this plan helps combat
- Persistent fatigue and brain fog (steady glucose, micronutrient repletion)
- Bloating/constipation/irregularity (high fiber, low lectins, probiotics)
- Joint aches and generalized inflammation (curcumin, omega‑3s, polyphenols)
- Sugar cravings and energy crashes (balanced macros, chromium from whole foods)
- Skin dullness and slow wound healing (vitamins A, C, E, zinc, selenium)
- Sleep disruption and muscle tension (magnesium, stable evening meals)
How does it “resolve and eliminate” cancer?
What this meal plan does is create a biochemical environment that makes it harder for cancer to progress: it reduces fuel sources cancer cells favor, dampens inflammation, improves immune surveillance, and supports detoxification and DNA repair. In an integrative strategy—alongside medical treatment, movement, stress management, and adequate sleep—these dietary shifts can improve outcomes and quality of life. Always coordinate with your oncologist before changing diet or adding supplements, especially during chemotherapy, radiation, or targeted therapies (some compounds like EGCG or curcumin can interact with drugs).
Bottom line
- This is a tightly designed, plant‑forward, allergen‑conscious plan that:
- Meets exact 2,000 kcal/day for weight management and metabolic control
- Supplies ~70 g protein, ~195 g carbs, ~49 g fat (≈19/52/29%) to stabilize energy
- Times evidence‑informed supplements for maximal absorption and effect
- Focuses on foods and compounds shown to counter key cancer pathways
Use it as a repeatable 7‑day template or a launchpad for long‑term eating. Pair it with medical guidance, mindful movement, and restorative practices to build a body terrain where health—not cancer—thrives.
Complete Anti‑Cancer Meal Plan Shopping List
Frozen Items
Frozen cauliflower rice – 1½ cups (in smoothies) + counted above in “cauli rice cup” totals,
Frozen spinach (if using frozen) – (already counted in spinach cups),
Frozen mango – ¾ cup
Grains, Pseudo‑grains & Starches
Millet (cooked) – 2 cups cooked (¾ c + ¾ c + ½ c),
Quinoa (cooked) – 1 cup cooked (½ c + ½ c)
Vegetable & Fruits
Blueberries – 2¾ cups,
Blackberries – 1½ cups,
Raspberries – ¾ cup,
Strawberries – 1 cup,
Grapes – 1 cup,
Apples – 1½ medium total (1 red + ½ green) plus ½ cup diced,
Pear – 1 medium,
Orange – 1 medium,
Kiwi – 1 large,
Banana – ½ medium,
Lemon juice – 6 Tbsp (≈ juice of 3 medium lemons),
Lime juice – 1 Tbsp (≈ juice of ½ lime),
Maple syrup – 4 tsp (≈ 1 Tbsp + 1 tsp),
Vanilla extract – ½ tsp,
Kale (loose leaves/massaged/sauteed) – 9 cups total (2 c sautéed + 1 c soup + 3 c salad + 3 c massaged),
Baby kale/spinach mix – 3 cups,
Spinach (smoothies) – 3 cups,
Swiss chard – 1½ cups,
Arugula – 1 cup,
Broccoli florets – 4 cups (2 c roasted + ~2 c in mixes),
Cauliflower (rice/florets/roasted) – 5½ cups riced + 2 cups florets (tray & salads),
Brussels sprouts – 1 cup,
Cabbage slabs (roasted) – 2 cups,
Red cabbage (shredded) – 1½ cups,
Zucchini noodles – 3½ cups,
Spaghetti squash strands – 2 cups,
Sweet potato (Japanese, medium) – 1,
Carrots (sticks/ribbons/julienned) – 2 cups total,
Celery sticks – 1½ cups,
Cucumber (slices/strips/diced) – 2½ cups,
Fennel & onion mix (roasted) – 1 cup,
Onions (sliced/minced separate from above) – ~¾ cup (½ c sauté + ¼ c risotto),
Garlic – 3 cloves + ~2 tsp minced,
Mushrooms (shiitake + cremini + oyster + roasted mix) – 6½ cups total,
Asparagus – 1 cup,
Parsley + mint (tabouli) – 1 cup (packed),
Basil (fresh leaves for pesto & ribbons) – ~1 cup leaves + extra for ribbons,
Radishes – ½ cup,
Tomato (peeled/seeded/diced) – 1 cup total (½ c soup + ½ c tabouli),
Spaghetti squash – (see above),
Sea vegetable: Dulse flakes – 1 tsp,
Nori sheets – 2 sheets,
Cauliflower gnocchi (GF) – 1½ cups cooked
Nuts & Seeds
Hemp hearts – 9 Tbsp,
Ground flaxseed – 7 Tbsp,
Chia seeds – 6⅓ Tbsp (6 Tbsp + 1 tsp),
Pumpkin seeds – 3⅔ Tbsp (3 Tbsp + 2 tsp),
Sunflower seeds – 2 Tbsp,
Sesame seeds (toasted) – 1 tsp,
Walnuts (chopped/halves) – 2 Tbsp,
Almonds (whole) – 2 Tbsp (~24 nuts),
Brazil nuts – 2 nuts,
Pecans – 1 Tbsp,
Pistachios (shelled) – 1 Tbsp,
Almond butter – 2⅓ Tbsp (2 Tbsp + 1 tsp),
Tahini – 4 Tbsp (2½ Tbsp sauces + 1½ Tbsp dip),
Walnut butter – 2 tsp (≈ ⅔ Tbsp),
Pumpkin seed protein powder – ~7½ Tbsp (≈ 60 g total)
Oils, Condiments & Extras
Extra‑virgin olive oil – ~5⅔ Tbsp (5 Tbsp + 2 tsp),
Coconut yogurt (unsweetened) – ¾ cup,
Coconut milk (unsweetened carton) – 1 cup,
Almond milk (unsweetened) – 6½ cups (≈ 52 fl oz),
Vegetable broth (low sodium) – 3 cups (1 c risotto + 2 c soup),
Green juice – 12 fl oz,
Nutritional yeast (fortified) – 9 Tbsp,
Tahini dip ingredients (lemon/garlic already counted) – see Tahini above,
Pesto (basil–walnut) – 3½ Tbsp (2 Tbsp Day 1 + 1½ Tbsp Day 6),
Coconut aminos – 1 tsp,
Apple cider vinegar – 1 Tbsp,
Mustard powder – ¼ tsp,
Truffle salt (optional) – pinch,
Spices & herbs (dry):
- Turmeric – 1½ tsp (1 tsp smoothie + ½ tsp bowl)
- Ginger powder – 1 tsp
- Cinnamon – 2½ tsp
- Oregano – ½ tsp
- Thyme – ½ tsp
- Black pepper – pinches as noted
Daily Core Supplements (Take Every Day)
Probiotic (≥10B CFU) – 7 servings,
Vitamin D3 + K2 – 7 servings,
Sulforaphane (broccoli sprout extract) – 7 servings,
EGCG (green tea extract) – 7 servings,
Algal DHA/EPA – 7 servings,
Zinc – 7 servings,
Selenium (if skipping Brazil nuts) – 7 servings,
Curcumin – 7 servings,
Magnesium glycinate – 7 servings,
Vitamin B12 (3 doses/week) – 3 servings
7‑Day 2000 Calorie Meal Plan
Day 1
Upon waking (empty stomach): Probiotic (multi‑strain), ≥10 billion CFU – Gut/immune support
Breakfast – 457 kcal
Glowing Green Smoothie Bowl
Ingredients:
Unsweetened almond milk: 1¾ cups
Frozen blueberries: 1⅛ cup
Spinach (packed): 1¾ cups
Frozen cauliflower rice: ⅞ cup
Avocado: ⅓ medium fruit (60 g)
Hemp hearts: 2⅓ Tbsp
Ground flaxseed: 1⅛ Tbsp
Pumpkin seed protein powder (soy/pea‑free): 3⅜ Tbsp (34 g)
Matcha powder: 1⅛ tsp
Macros: Protein 29 g, Carbs 59 g, Fat 19 g
Supplements with meal: Vitamin D3 + K2, 4,000–5,000 IU D3 + 100 mcg K2 MK‑7; Broccoli sprout extract (sulforaphane), 100 mg active
Morning Snack – 229 kcal
Brazil Nuts & Raspberries
Ingredients:
Brazil nuts: 3½ nuts (~18 g)
Fresh raspberries: 1⅛ cups
Macros: Protein 5 g, Carbs 23 g, Fat 16 g
Supplement with meal: Green tea EGCG, 300 mg
Lunch – 571 kcal
Roasted Broccoli–Mushroom Power Bowl
Ingredients:
Roasted broccoli florets: 2⅓ cups
Roasted shiitake mushrooms: 1⅔ cups
Cooked millet (steamed): 1⅜ cups
Arugula: 1⅔ cups
Olive oil: 1⅔ Tbsp
Lemon juice: 1⅔ Tbsp
Pumpkin seeds: 2⅓ Tbsp
Garlic (minced): 1⅛ tsp
Turmeric powder: ⅝ tsp + pinch black pepper
Macros: Protein 25 g, Carbs 78 g, Fat 23 g
Supplements with meal: Algal DHA/EPA, 1,000 mg; Zinc, 15 mg; Selenium, 100–200 mcg
Afternoon Snack – 229 kcal
Green Juice & Chia
Ingredients:
Homemade green juice: 14 fl oz
Chia seeds: 1⅛ Tbsp
Macros: Protein 5 g, Carbs 32 g, Fat 8 g
Supplement with meal: Green tea EGCG, 300 mg
Dinner – 514 kcal
Cauliflower Gnocchi & Basil Walnut Pesto
Ingredients:
Gluten‑free cauliflower gnocchi: 2⅓ cups cooked
Zucchini noodles: 2⅓ cups
Basil–walnut pesto: 3⅜ Tbsp (walnuts 1¾ Tbsp, basil 1⅛ cup, olive oil 2⅜ tsp, lemon juice, garlic clove)
Cherry radishes: ⅝ cup sliced
Nutritional yeast: 2⅜ Tbsp
Macros: Protein 32 g, Carbs 75 g, Fat 15 g
Supplements with meal: Curcumin, 500–1,000 mg; Magnesium glycinate, 200–300 mg
Bedtime (3×/week): Vitamin B12 (methylcobalamin, sublingual), 1,000 mcg
Total Calories: 2,000 kcal
Total Grams: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Breakdown: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Percentages: Protein 19%, Carbs 53%, Fat 28%
Day 2
Upon waking (empty stomach): Probiotic (multi‑strain), ≥10 billion CFU – Gut/immune support
Breakfast – 457 kcal
Glowing Green Smoothie Bowl
Ingredients:
Unsweetened almond milk: 1¾ cups
Frozen blueberries: 1⅛ cup
Spinach (packed): 1¾ cups
Frozen cauliflower rice: ⅞ cup
Avocado: ⅓ medium fruit (60 g)
Hemp hearts: 2⅓ Tbsp
Ground flaxseed: 1⅛ Tbsp
Pumpkin seed protein powder (soy/pea‑free): 3⅜ Tbsp (34 g)
Matcha powder: 1⅛ tsp
Macros: Protein 29 g, Carbs 59 g, Fat 19 g
Supplements with meal: Vitamin D3 + K2, 4,000–5,000 IU D3 + 100 mcg K2 MK‑7; Broccoli sprout extract (sulforaphane), 100 mg active
Morning Snack – 229 kcal
Brazil Nuts & Raspberries
Ingredients:
Brazil nuts: 3½ nuts (~18 g)
Fresh raspberries: 1⅛ cups
Macros: Protein 5 g, Carbs 23 g, Fat 16 g
Supplement with meal: Green tea EGCG, 300 mg
Lunch – 571 kcal
Roasted Broccoli–Mushroom Power Bowl
Ingredients:
Roasted broccoli florets: 2⅓ cups
Roasted shiitake mushrooms: 1⅔ cups
Cooked millet (steamed): 1⅜ cups
Arugula: 1⅔ cups
Olive oil: 1⅔ Tbsp
Lemon juice: 1⅔ Tbsp
Pumpkin seeds: 2⅓ Tbsp
Garlic (minced): 1⅛ tsp
Turmeric powder: ⅝ tsp + pinch black pepper
Macros: Protein 25 g, Carbs 78 g, Fat 23 g
Supplements with meal: Algal DHA/EPA, 1,000 mg; Zinc, 15 mg; Selenium, 100–200 mcg
Afternoon Snack – 229 kcal
Green Juice & Chia
Ingredients:
Homemade green juice: 14 fl oz
Chia seeds: 1⅛ Tbsp
Macros: Protein 5 g, Carbs 32 g, Fat 8 g
Supplement with meal: Green tea EGCG, 300 mg
Dinner – 514 kcal
Cauliflower Gnocchi & Basil Walnut Pesto
Ingredients:
Gluten‑free cauliflower gnocchi: 2⅓ cups cooked
Zucchini noodles: 2⅓ cups
Basil–walnut pesto: 3⅜ Tbsp (walnuts 1¾ Tbsp, basil 1⅛ cup, olive oil 2⅜ tsp, lemon juice, garlic clove)
Cherry radishes: ⅝ cup sliced
Nutritional yeast: 2⅜ Tbsp
Macros: Protein 32 g, Carbs 75 g, Fat 15 g
Supplements with meal: Curcumin, 500–1,000 mg; Magnesium glycinate, 200–300 mg
Bedtime (3×/week): Vitamin B12 (methylcobalamin, sublingual), 1,000 mcg
Total Calories: 2,000 kcal
Total Grams: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Breakdown: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Percentages: Protein 19%, Carbs 53%, Fat 28%
Day 3
Upon waking (empty stomach): Probiotic (multi‑strain), ≥10 billion CFU – Gut/immune support
Breakfast – 457 kcal
Glowing Green Smoothie Bowl
Ingredients:
Unsweetened almond milk: 1¾ cups
Frozen blueberries: 1⅛ cup
Spinach (packed): 1¾ cups
Frozen cauliflower rice: ⅞ cup
Avocado: ⅓ medium fruit (60 g)
Hemp hearts: 2⅓ Tbsp
Ground flaxseed: 1⅛ Tbsp
Pumpkin seed protein powder (soy/pea‑free): 3⅜ Tbsp (34 g)
Matcha powder: 1⅛ tsp
Macros: Protein 29 g, Carbs 59 g, Fat 19 g
Supplements with meal: Vitamin D3 + K2, 4,000–5,000 IU D3 + 100 mcg K2 MK‑7; Broccoli sprout extract (sulforaphane), 100 mg active
Morning Snack – 229 kcal
Brazil Nuts & Raspberries
Ingredients:
Brazil nuts: 3½ nuts (~18 g)
Fresh raspberries: 1⅛ cups
Macros: Protein 5 g, Carbs 23 g, Fat 16 g
Supplement with meal: Green tea EGCG, 300 mg
Lunch – 571 kcal
Roasted Broccoli–Mushroom Power Bowl
Ingredients:
Roasted broccoli florets: 2⅓ cups
Roasted shiitake mushrooms: 1⅔ cups
Cooked millet (steamed): 1⅜ cups
Arugula: 1⅔ cups
Olive oil: 1⅔ Tbsp
Lemon juice: 1⅔ Tbsp
Pumpkin seeds: 2⅓ Tbsp
Garlic (minced): 1⅛ tsp
Turmeric powder: ⅝ tsp + pinch black pepper
Macros: Protein 25 g, Carbs 78 g, Fat 23 g
Supplements with meal: Algal DHA/EPA, 1,000 mg; Zinc, 15 mg; Selenium, 100–200 mcg
Afternoon Snack – 229 kcal
Green Juice & Chia
Ingredients:
Homemade green juice: 14 fl oz
Chia seeds: 1⅛ Tbsp
Macros: Protein 5 g, Carbs 32 g, Fat 8 g
Supplement with meal: Green tea EGCG, 300 mg
Dinner – 514 kcal
Cauliflower Gnocchi & Basil Walnut Pesto
Ingredients:
Gluten‑free cauliflower gnocchi: 2⅓ cups cooked
Zucchini noodles: 2⅓ cups
Basil–walnut pesto: 3⅜ Tbsp (walnuts 1¾ Tbsp, basil 1⅛ cup, olive oil 2⅜ tsp, lemon juice, garlic clove)
Cherry radishes: ⅝ cup sliced
Nutritional yeast: 2⅜ Tbsp
Macros: Protein 32 g, Carbs 75 g, Fat 15 g
Supplements with meal: Curcumin, 500–1,000 mg; Magnesium glycinate, 200–300 mg
Bedtime (3×/week): Vitamin B12 (methylcobalamin, sublingual), 1,000 mcg
Total Calories: 2,000 kcal
Total Grams: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Breakdown: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Percentages: Protein 19%, Carbs 53%, Fat 28%
Day 4
Upon waking (empty stomach): Probiotic (multi‑strain), ≥10 billion CFU – Gut/immune support
Breakfast – 457 kcal
Glowing Green Smoothie Bowl
Ingredients:
Unsweetened almond milk: 1¾ cups
Frozen blueberries: 1⅛ cup
Spinach (packed): 1¾ cups
Frozen cauliflower rice: ⅞ cup
Avocado: ⅓ medium fruit (60 g)
Hemp hearts: 2⅓ Tbsp
Ground flaxseed: 1⅛ Tbsp
Pumpkin seed protein powder (soy/pea‑free): 3⅜ Tbsp (34 g)
Matcha powder: 1⅛ tsp
Macros: Protein 29 g, Carbs 59 g, Fat 19 g
Supplements with meal: Vitamin D3 + K2, 4,000–5,000 IU D3 + 100 mcg K2 MK‑7; Broccoli sprout extract (sulforaphane), 100 mg active
Morning Snack – 229 kcal
Brazil Nuts & Raspberries
Ingredients:
Brazil nuts: 3½ nuts (~18 g)
Fresh raspberries: 1⅛ cups
Macros: Protein 5 g, Carbs 23 g, Fat 16 g
Supplement with meal: Green tea EGCG, 300 mg
Lunch – 571 kcal
Roasted Broccoli–Mushroom Power Bowl
Ingredients:
Roasted broccoli florets: 2⅓ cups
Roasted shiitake mushrooms: 1⅔ cups
Cooked millet (steamed): 1⅜ cups
Arugula: 1⅔ cups
Olive oil: 1⅔ Tbsp
Lemon juice: 1⅔ Tbsp
Pumpkin seeds: 2⅓ Tbsp
Garlic (minced): 1⅛ tsp
Turmeric powder: ⅝ tsp + pinch black pepper
Macros: Protein 25 g, Carbs 78 g, Fat 23 g
Supplements with meal: Algal DHA/EPA, 1,000 mg; Zinc, 15 mg; Selenium, 100–200 mcg
Afternoon Snack – 229 kcal
Green Juice & Chia
Ingredients:
Homemade green juice: 14 fl oz
Chia seeds: 1⅛ Tbsp
Macros: Protein 5 g, Carbs 32 g, Fat 8 g
Supplement with meal: Green tea EGCG, 300 mg
Dinner – 514 kcal
Cauliflower Gnocchi & Basil Walnut Pesto
Ingredients:
Gluten‑free cauliflower gnocchi: 2⅓ cups cooked
Zucchini noodles: 2⅓ cups
Basil–walnut pesto: 3⅜ Tbsp (walnuts 1¾ Tbsp, basil 1⅛ cup, olive oil 2⅜ tsp, lemon juice, garlic clove)
Cherry radishes: ⅝ cup sliced
Nutritional yeast: 2⅜ Tbsp
Macros: Protein 32 g, Carbs 75 g, Fat 15 g
Supplements with meal: Curcumin, 500–1,000 mg; Magnesium glycinate, 200–300 mg
Bedtime (3×/week): Vitamin B12 (methylcobalamin, sublingual), 1,000 mcg
Total Calories: 2,000 kcal
Total Grams: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Breakdown: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Percentages: Protein 19%, Carbs 53%, Fat 28%
Day 5
Upon waking (empty stomach): Probiotic (multi‑strain), ≥10 billion CFU – Gut/immune support
Breakfast – 457 kcal
Glowing Green Smoothie Bowl
Ingredients:
Unsweetened almond milk: 1¾ cups
Frozen blueberries: 1⅛ cup
Spinach (packed): 1¾ cups
Frozen cauliflower rice: ⅞ cup
Avocado: ⅓ medium fruit (60 g)
Hemp hearts: 2⅓ Tbsp
Ground flaxseed: 1⅛ Tbsp
Pumpkin seed protein powder (soy/pea‑free): 3⅜ Tbsp (34 g)
Matcha powder: 1⅛ tsp
Macros: Protein 29 g, Carbs 59 g, Fat 19 g
Supplements with meal: Vitamin D3 + K2, 4,000–5,000 IU D3 + 100 mcg K2 MK‑7; Broccoli sprout extract (sulforaphane), 100 mg active
Morning Snack – 229 kcal
Brazil Nuts & Raspberries
Ingredients:
Brazil nuts: 3½ nuts (~18 g)
Fresh raspberries: 1⅛ cups
Macros: Protein 5 g, Carbs 23 g, Fat 16 g
Supplement with meal: Green tea EGCG, 300 mg
Lunch – 571 kcal
Roasted Broccoli–Mushroom Power Bowl
Ingredients:
Roasted broccoli florets: 2⅓ cups
Roasted shiitake mushrooms: 1⅔ cups
Cooked millet (steamed): 1⅜ cups
Arugula: 1⅔ cups
Olive oil: 1⅔ Tbsp
Lemon juice: 1⅔ Tbsp
Pumpkin seeds: 2⅓ Tbsp
Garlic (minced): 1⅛ tsp
Turmeric powder: ⅝ tsp + pinch black pepper
Macros: Protein 25 g, Carbs 78 g, Fat 23 g
Supplements with meal: Algal DHA/EPA, 1,000 mg; Zinc, 15 mg; Selenium, 100–200 mcg
Afternoon Snack – 229 kcal
Green Juice & Chia
Ingredients:
Homemade green juice: 14 fl oz
Chia seeds: 1⅛ Tbsp
Macros: Protein 5 g, Carbs 32 g, Fat 8 g
Supplement with meal: Green tea EGCG, 300 mg
Dinner – 514 kcal
Cauliflower Gnocchi & Basil Walnut Pesto
Ingredients:
Gluten‑free cauliflower gnocchi: 2⅓ cups cooked
Zucchini noodles: 2⅓ cups
Basil–walnut pesto: 3⅜ Tbsp (walnuts 1¾ Tbsp, basil 1⅛ cup, olive oil 2⅜ tsp, lemon juice, garlic clove)
Cherry radishes: ⅝ cup sliced
Nutritional yeast: 2⅜ Tbsp
Macros: Protein 32 g, Carbs 75 g, Fat 15 g
Supplements with meal: Curcumin, 500–1,000 mg; Magnesium glycinate, 200–300 mg
Bedtime (3×/week): Vitamin B12 (methylcobalamin, sublingual), 1,000 mcg
Total Calories: 2,000 kcal
Total Grams: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Breakdown: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Percentages: Protein 19%, Carbs 53%, Fat 28%
Day 6
Upon waking (empty stomach): Probiotic (multi‑strain), ≥10 billion CFU – Gut/immune support
Breakfast – 457 kcal
Glowing Green Smoothie Bowl
Ingredients:
Unsweetened almond milk: 1¾ cups
Frozen blueberries: 1⅛ cup
Spinach (packed): 1¾ cups
Frozen cauliflower rice: ⅞ cup
Avocado: ⅓ medium fruit (60 g)
Hemp hearts: 2⅓ Tbsp
Ground flaxseed: 1⅛ Tbsp
Pumpkin seed protein powder (soy/pea‑free): 3⅜ Tbsp (34 g)
Matcha powder: 1⅛ tsp
Macros: Protein 29 g, Carbs 59 g, Fat 19 g
Supplements with meal: Vitamin D3 + K2, 4,000–5,000 IU D3 + 100 mcg K2 MK‑7; Broccoli sprout extract (sulforaphane), 100 mg active
Morning Snack – 229 kcal
Brazil Nuts & Raspberries
Ingredients:
Brazil nuts: 3½ nuts (~18 g)
Fresh raspberries: 1⅛ cups
Macros: Protein 5 g, Carbs 23 g, Fat 16 g
Supplement with meal: Green tea EGCG, 300 mg
Lunch – 571 kcal
Roasted Broccoli–Mushroom Power Bowl
Ingredients:
Roasted broccoli florets: 2⅓ cups
Roasted shiitake mushrooms: 1⅔ cups
Cooked millet (steamed): 1⅜ cups
Arugula: 1⅔ cups
Olive oil: 1⅔ Tbsp
Lemon juice: 1⅔ Tbsp
Pumpkin seeds: 2⅓ Tbsp
Garlic (minced): 1⅛ tsp
Turmeric powder: ⅝ tsp + pinch black pepper
Macros: Protein 25 g, Carbs 78 g, Fat 23 g
Supplements with meal: Algal DHA/EPA, 1,000 mg; Zinc, 15 mg; Selenium, 100–200 mcg
Afternoon Snack – 229 kcal
Green Juice & Chia
Ingredients:
Homemade green juice: 14 fl oz
Chia seeds: 1⅛ Tbsp
Macros: Protein 5 g, Carbs 32 g, Fat 8 g
Supplement with meal: Green tea EGCG, 300 mg
Dinner – 514 kcal
Cauliflower Gnocchi & Basil Walnut Pesto
Ingredients:
Gluten‑free cauliflower gnocchi: 2⅓ cups cooked
Zucchini noodles: 2⅓ cups
Basil–walnut pesto: 3⅜ Tbsp (walnuts 1¾ Tbsp, basil 1⅛ cup, olive oil 2⅜ tsp, lemon juice, garlic clove)
Cherry radishes: ⅝ cup sliced
Nutritional yeast: 2⅜ Tbsp
Macros: Protein 32 g, Carbs 75 g, Fat 15 g
Supplements with meal: Curcumin, 500–1,000 mg; Magnesium glycinate, 200–300 mg
Bedtime (3×/week): Vitamin B12 (methylcobalamin, sublingual), 1,000 mcg
Total Calories: 2,000 kcal
Total Grams: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Breakdown: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Percentages: Protein 19%, Carbs 53%, Fat 28%
Day 7
Upon waking (empty stomach): Probiotic (multi‑strain), ≥10 billion CFU – Gut/immune support
Breakfast – 457 kcal
Glowing Green Smoothie Bowl
Ingredients:
Unsweetened almond milk: 1¾ cups
Frozen blueberries: 1⅛ cup
Spinach (packed): 1¾ cups
Frozen cauliflower rice: ⅞ cup
Avocado: ⅓ medium fruit (60 g)
Hemp hearts: 2⅓ Tbsp
Ground flaxseed: 1⅛ Tbsp
Pumpkin seed protein powder (soy/pea‑free): 3⅜ Tbsp (34 g)
Matcha powder: 1⅛ tsp
Macros: Protein 29 g, Carbs 59 g, Fat 19 g
Supplements with meal: Vitamin D3 + K2, 4,000–5,000 IU D3 + 100 mcg K2 MK‑7; Broccoli sprout extract (sulforaphane), 100 mg active
Morning Snack – 229 kcal
Brazil Nuts & Raspberries
Ingredients:
Brazil nuts: 3½ nuts (~18 g)
Fresh raspberries: 1⅛ cups
Macros: Protein 5 g, Carbs 23 g, Fat 16 g
Supplement with meal: Green tea EGCG, 300 mg
Lunch – 571 kcal
Roasted Broccoli–Mushroom Power Bowl
Ingredients:
Roasted broccoli florets: 2⅓ cups
Roasted shiitake mushrooms: 1⅔ cups
Cooked millet (steamed): 1⅜ cups
Arugula: 1⅔ cups
Olive oil: 1⅔ Tbsp
Lemon juice: 1⅔ Tbsp
Pumpkin seeds: 2⅓ Tbsp
Garlic (minced): 1⅛ tsp
Turmeric powder: ⅝ tsp + pinch black pepper
Macros: Protein 25 g, Carbs 78 g, Fat 23 g
Supplements with meal: Algal DHA/EPA, 1,000 mg; Zinc, 15 mg; Selenium, 100–200 mcg
Afternoon Snack – 229 kcal
Green Juice & Chia
Ingredients:
Homemade green juice: 14 fl oz
Chia seeds: 1⅛ Tbsp
Macros: Protein 5 g, Carbs 32 g, Fat 8 g
Supplement with meal: Green tea EGCG, 300 mg
Dinner – 514 kcal
Cauliflower Gnocchi & Basil Walnut Pesto
Ingredients:
Gluten‑free cauliflower gnocchi: 2⅓ cups cooked
Zucchini noodles: 2⅓ cups
Basil–walnut pesto: 3⅜ Tbsp (walnuts 1¾ Tbsp, basil 1⅛ cup, olive oil 2⅜ tsp, lemon juice, garlic clove)
Cherry radishes: ⅝ cup sliced
Nutritional yeast: 2⅜ Tbsp
Macros: Protein 32 g, Carbs 75 g, Fat 15 g
Supplements with meal: Curcumin, 500–1,000 mg; Magnesium glycinate, 200–300 mg
Bedtime (3×/week): Vitamin B12 (methylcobalamin, sublingual), 1,000 mcg
Total Calories: 2,000 kcal
Total Grams: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Breakdown: Protein 95 g, Carbs 265 g, Fat 62 g
Macro Percentages: Protein 19%, Carbs 53%, Fat 28%
Why Your Biochemical Environment Must Be Your Top Priority
Your body is not a passive container; it is a living laboratory where millions of chemical reactions fire every second to keep you alive, repair damage, clear toxins, and identify—then neutralize—rogue cells before they become disease. This internal universe is your biochemical environment, and like any ecosystem, it either thrives or collapses based on what you continually feed into it—nutrients, stress signals, sleep quality, toxins, and even thoughts.
Food as Molecular Information
Food is more than calories. Every bite is data—molecules that whisper instructions to your genes, enzymes, immune cells, and microbiome. Cruciferous vegetables deliver sulforaphane to switch on detox pathways. Berries hand antioxidants to your mitochondria. Flax and chia seeds donate lignans that modulate hormones. Curcumin, EGCG, and mushrooms tune inflammation and cellular signaling. By choosing these foods consistently, you encode a biochemical message of healing, resilience, and growth rather than one of chaos and inflammation.
Cancer: A Disease of the Terrain
Cancer doesn’t appear overnight; it emerges when the internal terrain becomes permissive—oxidative stress skyrockets, inflammation persists, detox pathways clog, insulin surges, and immune surveillance slacks. A clean, nutrient-dense, anti-cancer meal pattern fortifies every checkpoint: it lowers glycemic load, floods cells with phytonutrients, supports methylation and DNA repair, and restores the gut-immune axis. In short, you make your body an inhospitable place for malignancy to take root.
Micronutrients Are Micro-Managers
Neglecting vitamins, minerals, and targeted botanicals is like firing the supervisors on your cellular factory floor. Magnesium runs over 300 enzymatic reactions. Zinc directs immunity and repair. Selenium arms glutathione peroxidase—the body’s own fire extinguisher against oxidative damage. Vitamin D3 and K2 choreograph calcium metabolism, immune tuning, and gene expression. These aren’t optional accessories; they are core operating software.
The Microbiome: Your Internal Rainforest
Your gut flora manufacture short-chain fatty acids, train T-cells, and metabolize plant compounds into even more powerful metabolites. Starve or poison them with processed food, excess sugar, or antibiotics, and your inner rainforest turns to desert. Feed them fiber, polyphenols, and fermented foods, and they reciprocate with heightened immunity, better mood, and balanced inflammation.
Consistency > Extremes
Detox doesn’t happen because of a 3-day cleanse; it happens because of 365 days of better choices. This plan was designed to be realistic—real food, precise macros, predictable calories—so that your biology gets reliable inputs. Your cells crave rhythm: regular feeding and fasting windows; daily micronutrient sufficiency; steady hydration; predictable sleep. Consistency transforms biochemistry far more than sporadic heroics.
Agency, Not Anxiety
Prioritizing your biochemical health is about empowerment, not perfectionism. When you realize that you can edit your internal code meal by meal, supplement by supplement, you shift from victimhood to authorship. Every plate becomes a vote for the future you want: more life in your years and more years in your life.
The Cost of Neglect
Ignoring your biochemical environment doesn’t just risk cancer. It accelerates aging, erodes cognitive clarity, dulls energy, destabilizes mood, and compromises immunity. The bill comes due eventually—in doctors’ visits, diagnoses, and lost potential. Prevention isn’t a luxury; it’s the most compassionate, economical, and wise investment you can make.
Your Next Step
Use this plan as a template, not a cage. Personalize flavors, rotate produce with the seasons, test labs regularly, and collaborate with a practitioner. Layer in movement, breath work, sunlight, deep sleep, and meaningful connection—each is biochemistry, too.
Guard your biochemical environment like your life depends on it—because it does.