Rebecca Katz is author of The Cancer Fighting Kitchen and has worked for over a decade motivating people to eat a cancer fighting diet. To continue educating myself to best support our community of cancer survivors, I'm currently enrolled in her online Cancer Fighting Kitchen course. This course focuses on clean soups and super immunity-building ingredients that we can add to our everyday meals. The content of this course closely follows my belief that an anti-inflammatory diet is a way of life for survivors.
It can be challenging to adopt a new way of eating and part of our overall wellness is to minimize stress, we want to enjoy healthy meals without complicated meal plans.
The current recommendation is to eat 5 - 7 vegetables a day plus 2 - 3 fruits. So many folks have told me that they stocked the fridge with fresh foods and good intentions but ended up throwing out healthy food that spoiled, wasting time and money.
So how do we balance eating well while:
Keeping it simple
Sticking to a budget
Getting our recommended intake of plant based foods
Choosing the freshest most nutritious ingredients
Making sure our fresh foods don't go bad because we don't know how or have time to prepare them
Here are some tips: Plan your meals. Choose recipes and snacks that use similar fresh produce . Create a precise shopping list. Consider freezer friendly meals that can be prepared once a week. Make a healthy soup a meal staple! Remember, smoothies are a great way to increase veggie intake and use left over produce.
Rebecca Katz's website features a comprehensive recipe box, cooking videos, and cancer fighting tips and I've added her meal planning template (below) so you can download and use as you plan healthy menus.
In addition, I have created a sample meal plan of make ahead freezer friendly recipes. 4 recipes, 1 shopping list, Under $50, simple and healthy! This menu plan includes:Cozy lentil soup, (a Rebecca Katz favorite) Shiitake lemon hummus, Mushroom quiche, and Super surplus smoothie; several simple recipes with shared produce and a smoothie recipe to make sure all the fresh produce is used. In total, you will have approximately 18 meals!
If you are ready to jump in and try my Sample Menu Plan, GREAT, it is listed below. Or if you are interested in simply trying an AMAZING healthy soup, GREAT, I recommend the Cozy Lentil Soup that is listed below.
Enjoy your time in the kitchen! Here's to your HEALTH.
Cheryl Lecroy
Cancer Coach, Wind River Services
It can be challenging to adopt a new way of eating and part of our overall wellness is to minimize stress, we want to enjoy healthy meals without complicated meal plans.
The current recommendation is to eat 5 - 7 vegetables a day plus 2 - 3 fruits. So many folks have told me that they stocked the fridge with fresh foods and good intentions but ended up throwing out healthy food that spoiled, wasting time and money.
So how do we balance eating well while:
Keeping it simple
Sticking to a budget
Getting our recommended intake of plant based foods
Choosing the freshest most nutritious ingredients
Making sure our fresh foods don't go bad because we don't know how or have time to prepare them
Here are some tips: Plan your meals. Choose recipes and snacks that use similar fresh produce . Create a precise shopping list. Consider freezer friendly meals that can be prepared once a week. Make a healthy soup a meal staple! Remember, smoothies are a great way to increase veggie intake and use left over produce.
Rebecca Katz's website features a comprehensive recipe box, cooking videos, and cancer fighting tips and I've added her meal planning template (below) so you can download and use as you plan healthy menus.
In addition, I have created a sample meal plan of make ahead freezer friendly recipes. 4 recipes, 1 shopping list, Under $50, simple and healthy! This menu plan includes:Cozy lentil soup, (a Rebecca Katz favorite) Shiitake lemon hummus, Mushroom quiche, and Super surplus smoothie; several simple recipes with shared produce and a smoothie recipe to make sure all the fresh produce is used. In total, you will have approximately 18 meals!
If you are ready to jump in and try my Sample Menu Plan, GREAT, it is listed below. Or if you are interested in simply trying an AMAZING healthy soup, GREAT, I recommend the Cozy Lentil Soup that is listed below.
Enjoy your time in the kitchen! Here's to your HEALTH.
Cheryl Lecroy
Cancer Coach, Wind River Services
Sample Menu Plan
The make ahead meals menu plan Includes a budget friendly shopping list and comprehensive notes for preparing
4 healthy and delicious recipes. (Plus notes on preparing riced cauliflower). 1 hour of shopping and a couple of hours in the kitchen; Voila!
| make_ahead_meals_menu_plan.pdf |
| cozy_lentil_soup_with_butternut_squash.docx |
| shiitake_lemon_hummus.docx |
| mushroom_quiche.docx |
| super_surplus_smoothie.docx |
Rebecca Katz Blank Menu Template
Open this file with Adobe Acrobat in order to type directly into the template to create your own menu plan.
| menu_template.pdf |
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