Protein goal: 30-35g (4-6 oz) per salad. Carb target: 10-25g.
Day | Salad Composition | Protein | Carbs | Dressing/Extras |
1 | Cruciferous Power: Kale, spinach, broccoli sprouts, shredded Brussels sprouts, 4 oz grilled chicken. | 30-35g | 0-5g | 1 tsp olive oil, lemon, pumpkin seeds. |
2 | Mediterranean Sardine: 1 can sardines, mixed greens, cherry tomatoes, ½ avocado, 1 tbsp olives. | 30-35g | 5-8g | 1 tsp olive oil + vinegar. |
3 | Pomegranate & Walnut: Mixed greens, ¼ cup pomegranate arils, ¼ cup walnuts, 4-5 oz grilled salmon. | 30-35g | 12-15g | 1 tsp olive oil + lemon. |
4 | Asian-Inspired Shrimp: 4-6 oz grilled shrimp, shredded cabbage, bok choy, ½ cup carrots, sesame seeds. | 30-35g | 10-12g | 1 tsp olive oil, 1 tsp sesame oil, rice vinegar, ginger. |
5 | Roasted Veggie & Turkey: 4 oz roasted turkey, roasted cauliflower, broccoli, Brussels sprouts, arugula. | 30-35g | 10-15g | 1 tsp olive oil + lemon. |
6 | Quinoa Chicken: 4 oz grilled chicken, 1 cup arugula, roasted broccoli, ¼ cup quinoa, 1 tbsp pumpkin seeds. | 30-35g | 25-28g | 1 tsp olive oil + lemon. |
7 | Salmon & Veggie: 4-5 oz baked salmon, spinach, kale, roasted cauliflower, ¼ cup chickpeas. | 30-35g | 15-18g | 1 tsp olive oil + lemon. |
Focus: Lean protein (5-6 oz) to preserve lean mass.
Goal: 30-35g Protein (5-6 oz animal/seafood protein) per meal to preserve lean mass. Focus on cruciferous and anti-inflammatory ingredients
Day | Dinner/Soup Bowl | Protein | Carbs | Key Benefits |
1 | Greek Salmon Bowl: 5-6 oz baked salmon, roasted zucchini & eggplant, arugula, spinach, ¼ cup quinoa (optional), 1 tbsp olives. | 35g | 15-20g | Omega-3s, cruciferous veggies, moderate carbs |
1 (Alt) | Chicken & Broccoli Soup: 4-5 oz shredded chicken, 1 cup broccoli, 1 cup kale, garlic, onion, herbs. | 30-35g | 10-12g | High protein, cruciferous, anti-inflammatory |
2 | Italian Chicken Caponata:4-5 oz grilled chicken, roasted eggplant, zucchini, peppers, tomatoes, ¼ cup cooked lentils (optional), basil, parsley. | 30-35g | 15-20g | Lycopene from tomatoes, herbs, high protein |
2 (Alt) | Mediterranean Lentil Soup: ½ cup cooked lentils, 1 cup tomatoes, zucchini, spinach, onion, garlic, oregano. | 20-25g | 18-20g | Lycopene, high fiber, moderate carbs |
3 | Mediterranean Shrimp Bowl: 5-6 oz grilled shrimp, sautéed kale, spinach, broccoli, roasted bell peppers, cherry tomatoes, ¼ cup chickpeas (optional). | 35g | 15-18g | High protein, cruciferous, anti-inflammatory |
4 | Italian Cod & Ratatouille: 6 oz baked cod, zucchini, eggplant, peppers, tomato, onion, 1 cup arugula, fresh basil. | 35g | 10-15g | Low-carb, lycopene-rich, anti-inflammatory |
5 | Greek Turkey Bowl: 4-5 oz ground turkey (oregano, garlic, paprika), roasted cauliflower, Brussels sprouts, cucumber, tomato, parsley. | 30-35g | 10-12g | Low-carb, Mediterranean flavors, cruciferous |
6 | Mediterranean Sardine Bowl: 1 can sardines in olive oil, mixed greens, arugula, cherry tomatoes, roasted red peppers, 1 tbsp pumpkin seeds. | 30g | 10-12g | Omega-3 rich, quick prep, anti-inflammatory. |
6 (Alt) | Tuscan Turkey & Veggie Soup: 4-5 oz ground turkey, 1 cup zucchini, carrots, celery, ¼ cup cannellini beans (optional), garlic, rosemary. | 30-35g | 12-15g | Lean protein, moderate carbs from beans. |
7 | Italian Chicken & Broccoli: 5 oz grilled chicken, roasted broccoli, cauliflower, sautéed mushrooms, zucchini, parsley, garlic, oregano. | 35g | 10-15g | High cruciferous content, protein-rich. |
Focus: Anti-inflammatory ginger, turmeric, and high cruciferous content.
Day | Dish | Protein | Carbs | Notes |
1 | Ginger-Sesame Salmon Bowl: 5–6 oz baked salmon, steamed broccoli + bok choy, ½ cup quinoa (optional), sesame oil + ginger + garlic. | 35g | 15–20g | Omega-3s, anti-inflammatory ginger. |
2 | Szechuan Shrimp Stir-Fry: 5–6 oz shrimp, broccoli, snap peas, bell peppers, mushrooms, garlic, ginger, tamari, sesame oil. | 35g | 12–15g | Low-carb, flavorful stir-fry. |
3 | Asian Chicken & Cabbage Soup: 4–5 oz chicken, shredded Napa cabbage, bok choy, carrots, garlic, ginger, green onions. | 30–35g | 10–12g | Easy to digest, cruciferous veggies. |
4 | Miso-Turkey & Veggie Bowl: 4–5 oz ground turkey, sautéed kale + broccoli + mushrooms, 1 tbsp miso paste (dissolved). | 30–35g | 10–15g | Anti-inflammatory miso, lean protein. |
5 | Thai-Inspired Cod Curry: 5–6 oz cod, cauliflower, zucchini, red bell pepper, light coconut milk, garlic, ginger, turmeric. | 35g | 12–15g | Anti-inflammatory spices, omega-3 rich. |
6 | Sesame Tofu Stir-Fry: 5 oz firm tofu/tempeh, broccoli, bok choy, snap peas, garlic, ginger, sesame oil, ¼ cup quinoa. | 25–30g | 15–18g | Plant-based option, cruciferous-rich. |
7 | Vietnamese Shrimp Bowl: 5–6 oz shrimp, shredded cabbage, carrots, cilantro, lime + fish sauce, ½ cup brown rice (optional). | 35g | 15–18g | Light, refreshing, anti-inflammatory. |
This final section completes your guide with portable, prostate-friendly snacks that align with your lab-driven needs (low gluten, high nutrient density).
Protein goal: 35g (5–6 oz). Preparation: Roast, grill, or sauté; light steaming preserves nutrients
Day | Dish | Protein | Carbs | Notes |
1 | Herb-Roasted Chicken: 5–6 oz chicken breast, roasted broccoli + cauliflower, 1 tsp olive oil + herbs. | 35g | 10–12g | Classic, comforting, high cruciferous content |
2 | Turkey Meatloaf Bowl: 5–6 oz ground turkey (flax binder), green beans, garlic, onion, 1 tsp olive oil. | 30–35g | 10–12g | Familiar “home-style” meal, low-carb |
3 | BBQ-Style Chicken: 5–6 oz grilled chicken (dry rub), cabbage slaw, vinegar + olive oil dressing. | 35g | 8–10g | No sugary sauces; use cruciferous cabbage for slaw |
4 | Chicken & Veggie Skillet: 5–6 oz chicken, zucchini, mushrooms, bell peppers, parsley, 1 tsp olive oil. | 35g | 10–12g | One-pan meal, easy digestion, flavorful. |
5 | Seafood Plate: 5–6 oz baked salmon, roasted Brussels sprouts + carrots, 1 tsp olive oil + lemon. | 35g | 12–15g | Omega-3 rich, cruciferous-heavy |
6 | Shrimp Scampi Bowl: 5–6 oz shrimp, garlic, lemon, 1 tsp olive oil, served over zucchini noodles. | 35g | 8–10g | No butter, no pasta; low-carb and anti-inflammatory |
7 | Tuna Steak Plate: 5–6 oz seared tuna steak, roasted asparagus, lemon + 1 tsp olive oil. | 35g | 8–10g | “Steak” feel without red meat; dense protein |
8 | Turkey & "Rice" Bowl: 5–6 oz ground turkey, cauliflower rice, sautéed kale, 1 tsp olive oil + garlic. | 30–35g | 10–15g | Very filling, weight-loss friendly, cruciferous rice |
9 | Chicken Vegetable Soup: 5–6 oz shredded chicken, 1 cup broccoli, carrots, celery, onion, herbs. | 30–35g | 10–12g | Comfort food, gut-friendly, anti-inflammatory |
10 | Turkey & Cabbage Soup: 5–6 oz ground turkey, shredded cabbage, zucchini, garlic, rosemary. | 30–35g | 8–10g | Excellent for weight loss, high cruciferous content. |
This chart follows the specific formatting of your meal plan, ensuring each option meets your 30–35g protein goal
Option | Dish / Preparation | Protein | Carbs | Notes |
1 | Turkey Burger: 5–6 oz ground turkey patty (garlic, onion, herbs), served on a lettuce wrap with mustard. | 35g | 5–8g | Use fresh herbs; lean and gut-friendly. |
2 | Chicken Burger: 5–6 oz grilled chicken patty, topped with ¼ avocado, served on a lettuce wrap or naked. | 35g | 5–8g | High in healthy monounsaturated fats. |
3 | Salmon Burger: 5–6 oz pan-seared salmon patty, olive oil, lemon, served on an arugula "bun." | 30g | 8–10g | Rich in anti-inflammatory Omega-3s. |
4 | Tuna Burger: 5–6 oz grilled tuna patty, grated ginger, served on a cabbage wrap or naked. | 35g | 5–8g | Dense protein with a steak-like texture. |
5 | Portobello "Burger": 5–6 oz ground turkey or chicken stuffed inside a large roasted Portobello cap. | 30g | 8–10g | Excellent "umami" flavor without red meat. |
Goal: Bridge the gap between meals with anti-inflammatory fats and fiber.
Snack | Protein | Carbs | Notes |
Carrots & Hummus | 4–5g | 10–12g | Non-starchy veggies + healthy fat, anti-inflammatory. |
Roasted Chickpeas | 6–7g | 15g | Crunchy, fiber-rich, moderate carbs. |
Nuts & Seeds (1 oz) | 5–6g | 5g | Walnuts (Omega-3s), Almonds, or Pumpkin Seeds. |
Edamame (½ cup) | 8g | 7g | Plant protein, low-carb, high fiber. |
Turkey/Chicken Jerky | 10g | 2–3g | High-protein; ensure it is sugar and nitrate-free. |
Avocado on Cucumber | 2g | 5g | Healthy fats + fiber, very light carb. |
Protein Smoothie | 20–25g | 10–15g | Plant-based powder + berries + unsweetened milk. |
Seaweed Snacks + Nuts | 3g | 3–5g | Iodine-rich and light; pair with nuts for satiety. |
Veggie Sticks + Tahini | 4–5g | 8–10g | Zucchini or Bell Pepper with healthy fat/tahini. |
Pomegranate + Almonds | 4–5g | 15g | Antioxidant boost from pomegranate seeds |
Food Group | Specific Examples | Mechanism (Why it helps) | Daily/Weekly Goal |
Cruciferous Veggies | Broccoli, sprouts, cauliflower, kale, bok choy, cabbage. | Contains sulforaphane; supports hormone detox; reduces androgen receptor signaling. | Daily: 1-2 cups. |
Cooked Tomatoes | Sauce, paste, stewed tomatoes. | Lycopene accumulates in prostate tissue; promotes cancer cell death. | 4-7x/week: ½-1 cup cooked (with olive oil). |
Green Tea | Matcha, high-quality brewed tea. | EGCG inhibits cancer cell growth; may slow PSA velocity. | Daily: 2-3 cups brewed or 1 cup matcha. |
Pomegranate | Whole arils, unsweetened juice. | Slows PSA doubling time; strong anti-inflammatory effects. | 3-5x/week: ½ cup arils or 4 oz juice. |
Fatty Fish | Sardines, anchovies, mackerel, wild salmon. | High Omega-3s; reduces inflammation; slows aggressive signaling. | 2-4x/week: 4-6 oz serving. |
Using the right base is essential for maintaining an anti-inflammatory, gut-friendly diet.
Category | Best Choice | Why It Helps |
All-Purpose Soup | Bone Broth | Rich in collagen, glycine, and mineralsSupports gut health and joint health Naturally anti-inflammatory if made without added salt or processed ingredients |
All-Purpose Soup | Low Sodium Veggie Broths | Great for plant-based soups or Asian-inspired bowls & Provides flavor without added sodium Can include anti-cancer vegetables: onion, garlic, leeks, mushrooms, celery, carrots |
Asian Flavors | Miso Paste & Broth | Fermented = gut-friendly (probiotics) Adds savory umami flavor Low-calorie, low-carb |
Anti-Inflammatory | Ginger & Turmeric | Use fresh grated ginger or turmeric in any broth base to help reduce systemic inflammation. |
NOTE | ALWAYS LOW SODIUM BROTH | prednisone + Zytiga can increase water retention and blood pressure |