MSK CATCH Nutrition Plan

This information for people in the MSK CATCH clinic can help you make healthy food choices to lower your cancer risk. It also includes a sample meal plan you can follow.

For more information about MSK CATCH, read the resource MSK CATCH: Expert advice on hereditary cancer syndromes.

Benefits of Following a Healthy Diet

What you eat matters. Meals that include healthy foods can be delicious to eat and vital to your overall well-being. By making healthy food choices, you can lower your cancer risk by:

• Staying at or reaching a healthy weight for you
• Having less extra body fat
• Supporting a healthy microbiome (the good bacteria living in your digestive tract)
• Helping your immune system work better
• Helping your body carry out essential functions and repair itself

This resource can help you to eat right to lower your cancer risk.

• If you’re new to healthy eating or need help to gradually make a change, read our advice on how to adopt healthy eating habits.
• Ready to make a change right away? Follow the detailed sample meal plan with recipe suggestions.

Adopting Healthy Eating Habits

For many people, food is as much about the pleasure of eating—the flavors and smells—as it is about nutrition. When thinking about what you eat, it’s important to find foods that do both. The more you enjoy your food, the more likely you are to keep eating healthy.

We understand it can be hard to change your eating habits. You don’t have to change everything at once. You can make gradual shifts towards a healthier, more plant-based diet. Small changes can add up over time.

Think about these ideas for starting new healthy eating habits:

• Try a new recipe. Visit www.mskcc.org/nutrition for ideas.
• Practice mindful eating. Make a point to taste, smell, and use all your senses when you eat. Take your time with meals as best as you can.
• Find ways to manage stress that don’t involve eating so food isn’t your first go-to.
• When dining out, be mindful of portions. Most restaurants offer much larger portions than most of us need to eat during one meal.
• Know what’s in the food you’re eating. Learn how to read and understand food labels. Claims made on the front of the packaging are often misleading.
• You can have structure without being rigid in your meal planning. Try to stick with a routine most days, but don’t let unexpected schedule changes derail you.
• Try to include at least one vegetable or fruit with every meal or most meals. Organize your kitchen to encourage better food choices. For example, try putting fresh fruits and vegetables or individual yogurts at the front of the top shelf in your fridge.
• If there are foods or drinks you know you don’t want to eat, don’t bring them into your house. We tend to eat what we see and what’s easy to get.
• Remember that healthy eating happens over a lifetime, not in a week or a day. Long-term sustainable eating patterns work better than quick fixes.

Food Choices to Lower Your Cancer Risk

We recommend a mostly whole-food plant-based diet for lowering your cancer risk. Whole foods are foods that are close to their natural state and aren’t very processed. For example, plain instant oatmeal and Corn Flakes^® are both packaged foods, but oatmeal is more of a whole food.

A whole-food plant-based diet is made up of many different fruits, vegetables, cereals, legumes (such as beans, peas, and lentils), poultry, fish, nuts, seeds, and olive oil. This model of healthy eating supports better health and overall quality of life. It can also lower your risk of heart disease, stroke, diabetes, certain cancers, and death.

It’s OK to include some animal products (such as poultry, fish, eggs, and yogurt) in your diet, but try to build your diet around mostly plant-based whole foods. Examples include:

• Vegetables such as carrots, asparagus, cauliflower, tomatoes, broccoli, spinach, brussels sprouts, garlic, kale, collards, and squash
• Fruits such as apples, strawberries, raspberries, blueberries, cherries, grapes, mangoes, and oranges
• Whole grains such as oatmeal, brown or wild rice, whole wheat, quinoa, barley, and buckwheat
• Beans and legumes such as peas, tofu, tempeh, chickpeas, red beans, and lentils
• Nuts and seeds such as pumpkin seeds, almonds, cashews, walnuts, and peanuts or peanut butter
• Other whole plant foods such as tea, coffee, and culinary spices and herbs

Limit red meat and highly processed foods, such as:

• Fast foods
• Processed meats (such as deli meats, hot dogs, sausage, salami, and bacon)
• Sugar-sweetened drinks
• Alcohol

Sample Meal Plan

If you like more structure in the meals you eat each week, follow this sample meal plan. Remember that this meal plan is just an example. You can include other whole food, plant-based meals. You can also change any of these recipes based on your lifestyle, the foods you like, or the ingredients you already have.

Here’s the basic outline of what a week’s meal plan could look like. For the recipes for these meals, click the meal name or read the “Recipes” section below.

Recipes

These recipes are listed in alphabetical order.

Banana pancakes

Enjoy these banana pancakes as an alternative to traditional pancakes.

Makes 1 serving.

Ingredients

• 2 large egg whites or ¼ cup liquid egg whites
• 1 ripe medium banana, mashed
• 2 tablespoons instant oats
• ¼ teaspoon cinnamon (optional)
• Cooking spray
• Toppings, such as fresh fruit, plain yogurt, creamy nut butter, or a small amount (about 1 tablespoon) of a sweetener such as maple syrup or honey (optional)

Instructions

Black bean, corn, and quinoa salad

You can make this quinoa salad as a fresh and filling side dish or main meal.

• Prep time: 45 minutes
• Cook time: 25 minutes
• Total time: 70 minutes

Makes 6 servings.

Ingredients

• ½ cup red quinoa
• 1 cup water
• 1 (15-ounce) can black beans (1¾ cup cooked)
• 1 (15.25-ounce) can corn, drained
• 1 medium red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 6 tablespoons extra-virgin olive oil
• 4 tablespoons lime juice
• 1 teaspoon lime zest
• ½ cup fresh cilantro, chopped
• ¼ teaspoon salt
• 1 avocado, diced

Instructions

Breakfast egg cups

These egg cups are a great high-protein breakfast to give you long-lasting energy in the morning. You can also eat them as a snack at any time of day.

• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: 25 minutes

Makes 6 servings.

Ingredients

• Cooking spray
• 1 small russet potato, peeled and diced
• 8 eggs
• ½ cup cottage cheese
• 2 ounces cheddar cheese, grated
• 1 small bell pepper, chopped
• 2 tablespoons ketchup

Instructions

Buffalo cauliflower bites

This snack is low in calories since the cauliflower is baked instead of fried.

The cauliflower is coated in brown rice flour or chickpea flour. Both of these ingredients are higher in fiber than all-purpose flour, helping you feel full longer. They’re higher in protein too.

• Prep time: 5 minutes
• Cook time: 45 minutes
• Total time: 50 minutes

Makes 4 to 6 servings.

Ingredients

• Cooking spray
• 2 medium heads cauliflower, cut into small florets
• 1 cup brown rice flour or chickpea flour (or any flour you have)
• 1 cup water
• 2 teaspoons garlic powder
• 1 teaspoon salt
• 2 teaspoons butter
• 1⅓ cups hot sauce (such as Frank’s® Hot Sauce)

Instructions

Caribbean craze smoothie

Smoothies are easy to make and easy to digest. We often recommend Greek yogurt for smoothies because it tends to have more protein than other yogurts.

Makes 2 servings.

Ingredients

• ½ cup coconut milk
• 6 cherries, pitted
• ¼ cup frozen sliced peaches
• ¼ cup frozen mango chunks
• ½ cup reduced-fat plain Greek yogurt
• 1 teaspoon honey
• 3 drops vanilla extract
• 4 ice cubes

Instructions

Cauliflower hummus

Getting bored of classic chickpea hummus? Use cauliflower instead! Enjoy it with whole-wheat pita bread or fresh veggies.

Makes 8 servings.

Ingredients

• 1 medium head cauliflower, cut into small florets
• Cooking spray or oil
• 1 clove garlic
• ⅓ cup tahini (or cashew butter or sesame oil)
• 2 tablespoons olive oil, plus more for garnish
• Salt and pepper to taste
• 2 tablespoons parsley, for garnish
• 1 lemon, cut into wedges, for garnish

Instructions

Cauliflower rice with sautéed vegetables

Even though it’s low in fat, this cauliflower rice side dish is hearty. To save time, use frozen cauliflower rice.

• Prep time: 10 minutes
• Cook time: 25 minutes
• Total time: 35 minutes

Makes 4 servings.

Ingredients

• 5 cups cauliflower florets (about 1½ heads cauliflower)
• 1 tablespoon olive oil
• 1 teaspoon minced garlic
• ½ red bell pepper, coarsely chopped into 1-inch pieces
• ½ yellow bell pepper, coarsely chopped into 1-inch pieces
• ½ zucchini, coarsely chopped into 1-inch pieces
• ½ yellow summer squash, coarsely chopped into 1-inch pieces
• Salt and pepper
• 2 tablespoons chicken broth

Instructions

Chicken tamale pie

This casserole dish, made with a sprinkling of low-fat cheddar, relies on herbs and spices for flavor rather than fat or salt. Using more salt-free seasonings when you’re cooking can help when you’re trying to follow a healthy diet.

Makes 6 servings.

Ingredients

• ½ cup cornmeal
• 2 cups low-sodium chicken broth
• Cooking spray
• 1 to 2 cups of baked chicken, shredded
• 1 cup low-sodium tomato sauce
• 1 teaspoon garlic powder
• 1 teaspoon oregano
• 1 teaspoon thyme
• ¼ cup low-fat cheddar cheese, grated
• Fresh cilantro (optional)

Instructions

Creamy banana smoothie

Makes 1 serving.

Ingredients

• ⅓ cup canned, fresh, or frozen sliced peaches
• ⅓ cup low-fat milk, nonfat milk, or non-dairy milk alternative (such as soy milk, oat milk, or almond milk)
• ½ banana
• 3 drops vanilla extract
• 4 ice cubes

Instructions

Edamame hummus

Packed with protein, edamame makes the perfect snack when you need a midday boost.

• Prep time: 10 minutes
• Cook time: 10 minutes
• Total time: 20 minutes

Makes 4 to 6 servings.

Ingredients

• 2 cups frozen shelled edamame
• 2 tablespoons tahini
• 2 cloves garlic, peeled
• 2 tablespoons olive oil
• 1 tablespoon cilantro leaves
• Juice of 2 lemons
• Salt and pepper

Instructions

Fall harvest salad

Filled with fall vegetables, this quinoa salad offers a healthy dose of fiber and protein.

• Prep time: 30 minutes
• Cook time: 60 minutes
• Total time: 90 minutes

Makes 4 servings.

Ingredients

• 1½ cups chopped butternut or kabocha squash, cut into ½-inch pieces
• 1½ cups chopped carrot, cut into ½-inch pieces
• 1½ cups chopped sweet potato, cut into ½-inch pieces
• 3 tablespoons plus 1 teaspoon olive oil
• 2 teaspoons fresh thyme leaves
• Salt
• 2 medium shallots, peeled, halved, and sliced
• 2 tablespoons lemon juice
• Pepper
• ½ cup toasted, hulled pumpkin seeds
• 2 cups cooked quinoa

Instructions

Greek-style grilled chicken with fresh tomatoes and cucumbers

It’s the blend of fresh herbs and lemon that gives Greek dishes their flavor without adding extra calories. Round out this chicken entrée with a salad of chopped fresh tomatoes and cucumber.

Makes 4 servings.

Ingredients

• ⅛ cup olive oil
• 3 cloves garlic, chopped
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon fresh oregano, chopped
• 2 lemons, juiced
• 4 boneless, skinless 5-ounce chicken breasts
• Oil for grill grate

Instructions

Herbed avocado egg salad

Replace the mayonnaise with avocado and creamy nonfat Greek yogurt and you have an egg salad that’s heart-healthy and protein-rich. Serve it on a slice of bread or with salad greens.

• Prep time: 25 minutes
• Total Time: 25 minutes

Makes 6 servings.

Ingredients

• 10 eggs
• 1 avocado
• ½ cup nonfat plain Greek yogurt
• ½ teaspoon Dijon mustard
• Juice of 1 lemon
• 1 tablespoon chopped chives
• 1 tablespoon chopped dill
• Salt and pepper
• 1 tablespoon olive oil

Instructions

Lime and coconut chicken

The whole family will enjoy these flavorful chicken breasts. Marinate them ahead of time and you’ll need only a few minutes to cook the chicken on the stovetop.

• Prep time: 15 minutes
• Cook time: 30 minutes
• Total time: 45 minutes

Makes 4 servings.

Ingredients

• 2 pounds boneless, skinless chicken breasts
• 1 lime
• 3 tablespoons vegetable oil
• ½ cup coconut milk
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons sugar
• 2 teaspoons curry powder
• 1½ teaspoons ground coriander
• 1 teaspoon ground cumin
• 1½ teaspoons salt
• 4 tablespoons chopped fresh cilantro

Instructions

Oven-baked chicken fajitas

Serve this energizing dish with flour or corn tortillas or on a bed of brown rice.

• Prep time: 20 minutes

Makes 4 to 6 servings.

Ingredients

• 1 tablespoon chili powder
• ½ tablespoon paprika
• ½ teaspoon onion powder
• ¼ teaspoon garlic powder
• ¼ teaspoon ground cumin
• ⅛ teaspoon cayenne pepper
• 1 teaspoon sugar
• ½ teaspoon salt
• 1 large onion, sliced in ¼-inch-wide strips
• 3 bell peppers, any color, sliced in ¼-inch-wide strips
• 1 pound boneless, skinless chicken breast, sliced in ¼-inch-wide strips
• 2 tablespoons vegetable oil
• Juice of half a lime
• 8 (6-inch) tortillas (flour or corn)
• ½ cup sour cream (optional)
• ¼ bunch fresh cilantro (optional)

Instructions

Overnight oats

Overnight oats make for an energizing, iron- and protein-rich breakfast. Top with peanut butter or sliced almonds for extra protein.

Makes 1 serving.

Ingredients

• ⅓ cup rolled oats
• ½ cup low-fat milk
• ⅓ cup nonfat plain yogurt (Greek or regular)
• ½ cup unsweetened applesauce
• 1 teaspoon cinnamon
• 1 teaspoon brown sugar

Instructions

Quinoa salad with feta

You can serve this zesty, versatile dish as a side, appetizer, or even the base of a hearty salad.

• Prep time: 10 minutes
• Cook time: 25 minutes
• Total time: 35 minutes

Makes 8 servings.

Ingredients

• 2 cups quinoa
• 3½ cups low-sodium chicken or vegetable broth
• 1 cup grape tomatoes, halved
• ⅔ cup chopped fresh parsley
• ½ cup diced cucumber, peeled and seeded
• ½ cup minced red onions
• 4 ounces feta cheese, crumbled
• 3 tablespoons olive oil
• 3 tablespoons red wine vinegar
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper

Instructions

Spaghetti squash casserole with broccoli and chicken

This protein-rich main course works with a variety of diets and can serve the whole family.

• Prep time: 20 minutes
• Cook time: 45 minutes
• Total time: 65 minutes

Makes 6 servings.

Ingredients

• 4 pounds spaghetti squash, halved lengthwise and seeded
• 2 tablespoons water
• 1 tablespoon extra-virgin olive oil
• 4 cloves garlic, minced
• 1 pound chicken breast, diced
• 2 cups broccoli florets, chopped
• ½ cup low-sodium chicken broth
• 1½ cups grated part-skim mozzarella cheese
• ½ cup grated Parmesan
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• ¼ teaspoon ground pepper
• ¼ cup panko breadcrumbs

Instructions

Spiced chickpeas

The next time you’re craving potato chips, reach for this snack instead. The key is to make sure the chickpeas are well-dried before you put them in the oven. They should look dull (not shiny) after you blot them with paper towels.

• Prep time: 10 minutes
• Cook time: 30 minutes
• Total time: 40 minutes

Makes 4 servings.

Ingredients

• 1 teaspoon ground cumin
• 1 teaspoon smoked sweet paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ⅛ teaspoon salt
• ⅛ teaspoon black pepper
• Pinch of cayenne pepper
• 2 tablespoons extra-virgin olive oil
• 1 (15-ounce) can chickpeas, no salt added or low sodium, drained

Instructions

Stovetop eggplant barley paella

You can adapt this recipe for any season with whatever seasonal produce you have. Instead of eggplant, try zucchini in the summer or mushrooms in the fall.

• Prep time: 15 minutes
• Cook time: 60 minutes
• Total time: 75 minutes

Makes 4 servings.

Ingredients

• 2 cups pearl barley, washed
• 5 cups water
• 4 cups vegetable stock
• 1 sprig flat-leaf parsley, plus 3 tablespoons chopped
• Salt
• 2 tablespoons olive oil, plus more for drizzling
• 1 clove garlic, smashed and sliced
• 2 sprigs thyme, leaves stripped
• 2 shallots or 1 small onion, diced
• 1 poblano pepper, seeded, ribbed, and cut into thin strips
• 1 eggplant, cut into ¼-inch pieces
• ½ teaspoon ground cumin
• ½ teaspoon sweet smoked paprika
• 1 bay leaf
• ½ cup lemon juice
• 1 tablespoon chopped cilantro

Instructions

Thai turkey meatballs with coconut rice

This flavorful dish includes mango and coconut milk, both excellent sources of potassium.

• Prep time: 25 minutes
• Cook time: 45 minutes
• Total time: 70 minutes

Makes 4 servings.

Ingredients

• Cooking spray or oil
• 1 egg
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon Thai chili paste
• 1 tablespoon Thai curry paste
• 1 teaspoon finely grated ginger
• 1 teaspoon minced garlic
• Cayenne pepper
• 1 pound lean (93%) ground turkey
• ½ cup panko breadcrumbs
• 1 scallion, finely chopped
• 1 cup jasmine rice
• ½ cup full-fat coconut milk
• 1 cup water
• Salt
• 1 cup chopped mango
• Juice of 1 lime
• ¼ cup chopped fresh cilantro

Instructions

Yogurt parfait with banana, peanut butter, and corn flakes

This parfait works well with many different diet types and is loaded with 33 grams of protein.

• Prep time: 10 minutes
• Total Time: 10 minutes

Makes 1 serving.

Ingredients

• 2 tablespoons natural creamy peanut butter
• 1 cup low-fat plain Greek yogurt
• ½ medium banana, sliced
• ¼ cup corn flakes cereal

Instructions