Appendix B
Practical Appendix
7-Day Anti-Cancer Diet Plan
A complete weekly menu based on anti-inflammatory, phytochemical-rich eating patterns — using accessible ingredients with specific anti-cancer mechanisms noted for each meal.
Core Principles of This Meal Plan
Anti-inflammatory, low refined sugar
Rich in cancer-fighting phytochemicals
Quality protein + healthy fats + high fiber at every meal
~1,800–2,200 kcal/day (adjust to body weight needs)
All vegetables cooked during active chemotherapy phase
Fresh/raw produce permitted in post-treatment recovery
No MSG, no refined sugar, minimal processed foods
Daily bone broth for gut lining support
Day 1 — Monday
Focus: Antioxidants & Liver Detoxification
| Time | Meal | Active Compounds |
|---|---|---|
| Breakfast 07:30 | Oatmeal with banana + 1 tbsp chia seeds + blueberries + warm ginger tea | Beta-glucan (gut), omega-3 (chia), anthocyanins (blueberry), gingerol |
| Snack 10:00 | Handful of almonds + 1 apple | Vitamin E, prebiotic fiber, quercetin |
| Lunch 12:00 | Brown rice + tempeh-spinach-carrot soup + steamed fish + cucumber | Complete protein, iron, chlorophyll, omega-3 |
| Snack 15:00 | Beet-carrot-ginger juice (no sugar) + 2 dates | Betalains (antioxidant), natural energy, gingerol |
| Dinner 18:30 | Steamed broccoli + stir-fried tofu-tempeh with turmeric + 200 ml bone broth | Sulforaphane (broccoli), curcumin, glutamine (broth) |
| Evening | Vitamin D3 1,000–2,000 IU + Magnesium 200 mg | Bone health, sleep quality |
Day 2 — Tuesday
Focus: Gut Health & Probiotics
| Time | Meal | Active Compounds |
|---|---|---|
| Breakfast 07:30 | Smoothie bowl: banana + avocado + spinach + unsweetened almond milk + granola | Healthy fats, fiber, potassium, folate |
| Snack 10:00 | Steamed tempeh 100g + sliced tomatoes | Natural probiotics (fermented soy), lycopene |
| Lunch 12:00 | Black rice + steamed fish + clear vegetable soup (chayote + spinach) | Omega-3, anthocyanins (black rice), iron |
| Snack 15:00 | Plain yogurt (no sugar) + 1 tsp raw honey + sliced strawberries | Probiotics, enzymes, vitamin C |
| Dinner 18:30 | Light miso soup (non-MSG) + boiled eggs + edamame + bone broth | Isoflavones, choline, glutamine |
| Evening | Fish oil 1,000 mg (omega-3) | Systemic anti-inflammation |
Day 3 — Wednesday
Focus: Immune System Strength
| Time | Meal | Active Compounds |
|---|---|---|
| Breakfast 07:30 | 2-egg omelette + whole grain toast + sliced avocado + matcha green tea | Complete protein, healthy fats, EGCG (matcha) |
| Snack 10:00 | Warm turmeric-black pepper water + 1 banana | Curcumin + piperine (synergistic absorption), potassium |
| Lunch 12:00 | Brown rice + free-range chicken breast + stir-fried broccoli with garlic + raw vegetables | Sulforaphane, allicin (garlic), gingerol |
| Snack 15:00 | Walnuts + unsweetened hibiscus tea (cold) | Ellagitannins, anthocyanins, ALA omega-3 |
| Dinner 18:30 | Baked salmon/tuna (not charred) + pumpkin puree + asparagus soup | EPA/DHA, beta-carotene, prebiotic fiber |
| Evening | Zinc 15 mg + Vitamin C 500 mg (from whole food: orange or guava) | Immune function, antioxidant support |
Day 4 — Thursday
Focus: Anti-Inflammation & Brain Health
| Time | Meal | Active Compounds |
|---|---|---|
| Breakfast 07:30 | Overnight oats with almond milk + 1 tbsp flaxseed + dragon fruit | ALA omega-3 (flaxseed), betalains, beta-glucan |
| Snack 10:00 | Blueberry-banana-spinach smoothie + 1 tbsp virgin coconut oil | Anthocyanins, MCT (brain fuel), folate |
| Lunch 12:00 | Quinoa or brown rice + stir-fried tempeh with kale and garlic + carrot-ginger soup | Complete protein, vitamin K, beta-carotene, allicin |
| Snack 15:00 | Dark chocolate ≥70% (2 small pieces) + chamomile tea | Flavonoids, theobromine, apigenin (chamomile) |
| Dinner 18:30 | Steamed mackerel + stir-fried bok choy with ginger + bone broth + sweet potato | Omega-3, glucosinolates, glutamine, beta-carotene |
| Evening | Curcumin 500 mg + piperine | Anti-inflammation, anti-angiogenesis |
Day 5 — Friday
Focus: Liver Detoxification
| Time | Meal | Active Compounds |
|---|---|---|
| Before Breakfast | Aloe vera juice + warm lemon water (30 min before eating) | Acemannan, vitamin C, alkalizing effect |
| Breakfast 07:30 | Corn porridge + boiled eggs | Complex carbohydrate, complete protein |
| Snack 10:00 | 1 bowl ripe papaya | Papain enzyme, vitamin C, beta-carotene |
| Lunch 12:00 | Brown rice + mixed vegetable salad (spinach, bean sprouts, long beans, water spinach) + tempeh + light peanut sauce | Chlorophyll, phytochemicals, isoflavones |
| Snack 15:00 | Turmeric-ginger tea + handful of cashews | Curcuminoids, oleic acid |
| Dinner 18:30 | Clear red bean-pumpkin-carrot soup + lightly fried anchovies + black rice | Anthocyanins, fiber, protein, calcium (anchovies) |
| Evening | Milk thistle (silymarin) — optional, discuss with oncologist | Liver cell protection |
Day 6 — Saturday
Focus: Energy & Muscle Recovery
| Time | Meal | Active Compounds |
|---|---|---|
| Breakfast 07:30 | Oat-banana pancakes (no wheat flour, no refined sugar) + pure honey + fresh fruit | Sustained energy, potassium, natural antioxidants |
| Snack 10:00 | 2 boiled eggs + sliced tomatoes + small serving ricotta or cottage cheese | Complete protein, lycopene, calcium |
| Lunch 12:00 | Brown rice + turmeric-coconut milk fish curry (minimal coconut) + garlic water spinach stir-fry | Omega-3, curcumin, allicin, iron |
| Snack 15:00 | Fruit bowl: melon + watermelon + basil seeds + small amount honey (no sugar syrup) | Lycopene, beta-carotene, hydration, fiber |
| Dinner 18:30 | Turmeric-marinated tempeh steak + steamed broccoli + baked sweet potato | Protein, sulforaphane, beta-carotene |
| Before bed | Warm almond milk + ¼ tsp cinnamon | Tryptophan (sleep support), anti-inflammatory |
Day 7 — Sunday
Flexible Day — Family Meals, Anti-Cancer Style
| Time | Meal | Active Compounds |
|---|---|---|
| Breakfast 08:00 | "Anti-cancer fried rice": brown rice + eggs + spinach + shallots-garlic + turmeric + no MSG | Curcumin, allicin, chlorophyll, protein |
| Snack 10:30 | Fresh fruit platter: young mango + orange + guava | High vitamin C, bromelain, flavonoids |
| Lunch 12:30 | Clear chicken soup (free-range, no coconut milk) + brown rice + lime + baked cassava crackers | Natural collagen (broth), vitamin C, complex carbs |
| Snack 15:30 | Purple sweet potato cake (no refined sugar, use palm sugar sparingly) | Anthocyanins, fiber |
| Dinner 18:30 | Grilled fish (not charred) + water spinach with chili sambal + black rice + fresh raw vegetables | Omega-3, chlorophyll, anthocyanins, lycopene |
Daily Hydration Guide — All Days
| Time | Drink | Benefit |
|---|---|---|
| On waking | 400 ml warm water + squeeze of lemon | Metabolism activation, alkalizing effect |
| Through morning | 500 ml water or unsweetened green tea | Hydration + EGCG |
| After lunch | 300 ml water | Digestion support |
| Afternoon | Herbal tea: ginger / turmeric / hibiscus | Antioxidants, anti-inflammation |
| Before bed | 200 ml warm water | Lymphatic circulation during sleep |
| Daily target | 2.0–2.5 liters | Kidney detoxification support |