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1. Main Course: Grilled Lemon-Herb Salmon with Quinoa and Roasted Vegetables.

2. Side Dish: Greek Salad with Olive Oil and Chickpeas.

3. Dessert: Greek Yogurt with Fresh Berries and Walnuts.

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Grilled Salmon Bowl

Main: Grilled salmon with lemon, olive oil & herbs

Side: Quinoa salad with kale, cherry tomatoes & pumpkin seeds

Dessert: Greek yogurt with fresh blueberries and a drizzle of honey

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Grilled Salmon Bowl Main: Grilled salmon with lemon, olive oil & herbs  Side: Quinoa salad with kale, cherry tomatoes & pumpkin seeds  Dessert: Greek yogurt with fresh blueberries and a drizzle of honey

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Falafel Power Plate

Main: Baked falafel with tahini sauce

Side: Bulgur salad with parsley, lemon & cucumber

Dessert: Sliced melon with mint leaves

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Breakfast: Fresh fruit salad with walnuts and Greek yogurt
Lunch: Minestrone soup with whole grain croutons
Dinner: Baked salmon with green beans and lemon quinoa

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Breakfast: Fresh fruit salad with walnuts and Greek yogurt Lunch: Minestrone soup with whole grain croutons Dinner: Baked salmon with green beans and lemon quinoa

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Zucchini & Lentil Patties

Main: Baked patties with zucchini, red lentils & turmeric

Side: Quinoa with mint and lemon

Dessert: Baked plum with cinnamon

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Zucchini & Lentil Patties Main: Baked patties with zucchini, red lentils & turmeric  Side: Quinoa with mint and lemon  Dessert: Baked plum with cinnamon

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Breakfast: Yogurt with dried fruits and raisins

Lunch:Grilled Sardines with Lemon & Herbs, wild greens salad, 3spoons of skordalia ( mashed potato and garlic)

Dinner: Grilled fish rich in omega-3 fats and tomato salad

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a menu _ Breakfast_ Yogurt with dried fruits and raisins__Lunch_Grilled Sardines with Lemon & Herbs, wild greens salad, 3spoons of skordalia ( mashed potato and garlic)__Dinner_ Grilled fish rich in omega-3 fats an

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This could be based on seasonal vegetables and greens - especially tomatoes that contain lycopene -, lean meat and especially fish that is rich in omega-3s, and garlic as it has natural anti-cancer powers.

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Creating an anti-cancer Mediterranean-inspired Meal Plan_

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Breakfast: Greek yogurt, berries & other seasonal fruit, 1 T ground flax or chia seeds, pinch of cinnamon

Lunch: Green salad with tuna and homemade dressing, baked sweet potato with butter & cinnamon.

Dinner: Seasonal veggie soup and grilled chicken.

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Breakfast: 1 cup Bran Flakes + 2 dried apricots, ½ cup skim milk 1 medium orange (citrus fruit), 2 slices whole wheat toast with jam

Lunch: Chicken breast grilled with BBQ sauce, salad with 1 cup raw broccoli + 10 baby carrots + ½ tsp garlic powder + ½ tsp dill and/or other herb and 1t.sp olive oil

Dinner: 1 large potato prepared as oven fries with 1t.sp olive oil, 1 cup broccoli, roasted with 1 tsp olive oil and 1 clove minced garlic

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Breakfast: 1 cup Bran Flakes + 2 dried apricots, ½ cup skim milk 1 medium orange (citrus fruit), 2 slices whole wheat toast with  jam   Lunch: Chicken breast grilled with BBQ sauce, salad with 1 cup raw broccoli + 10 baby carrots + ½ tsp garlic powder + ½ tsp dill and/or other herb and 1t.sp olive oil  Dinner: 1 large potato prepared as oven fries with 1t.sp olive oil, 1 cup broccoli, roasted with 1 tsp olive oil and 1 clove minced garlic

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Breakfast: Muesli with raisins, seeds, and yogurt
Lunch: Mediterranean chickpea bowl with tahini dressing, and olives served with Greek choriatiki salad
Dinner: Grilled eggplant, whole grain couscous, and feta

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Breakfast: Muesli with raisins, seeds, and yogurt Lunch: Mediterranean chickpea bowl with tahini dressing, and olives served with Greek choriatiki salad  Dinner: Grilled eggplant, whole grain couscous, and feta

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Stuffed Eggplants

Main: Baked eggplants stuffed with lentils, tomatoes, onions & herbs

Side: Brown rice with parsley and lemon

Dessert: Baked apples with cinnamon and chopped walnuts

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Stuffed Eggplants  Main: Baked eggplants stuffed with lentils, tomatoes, onions & herbs  Side: Brown rice with parsley and lemon  Dessert: Baked apples with cinnamon and chopped walnuts

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Chickpea & Broccoli Stew

Main: Slow-cooked chickpeas with broccoli, garlic, and turmeric

Side: Whole wheat pita with hummus

Dessert: Fresh orange slices with a sprinkle of dark chocolate shavings

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Chickpea & Broccoli Stew Main: Slow-cooked chickpeas with broccoli, garlic, and turmeric  Side: Whole wheat pita with hummus  Dessert: Fresh orange slices with a sprinkle of dark chocolate shavings

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Sardine & Greens Wrap

Main: Sardine fillets in whole wheat wrap with rocket, tomatoes & tahini

Side: Roasted sweet potatoes with rosemary

Dessert: Pomegranate seeds with crushed almonds

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Sardine & Greens Wrap Main: Sardine fillets in whole wheat wrap with rocket, tomatoes & tahini  Side: Roasted sweet potatoes with rosemary  Dessert: Pomegranate seeds with crushed almonds

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Spinach & Feta Pie (Spanakopita)

Main: Baked phyllo pie with spinach, leeks & feta cheese

Side: Cucumber, tomato & mint salad

Dessert: Chia pudding with figs and pistachios

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Spinach & Feta Pie (Spanakopita)  Main: Baked phyllo pie with spinach, leeks & feta cheese  Side: Cucumber, tomato & mint salad  Dessert: Chia pudding with figs and pistachios

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Tomato & Lentil Soup

Main: Homemade soup with tomatoes, red lentils, garlic & basil

Side: Whole grain bruschetta with avocado

Dessert: Berries with yogurt and a sprinkle of flaxseed

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Tomato & Lentil Soup Main: Homemade soup with tomatoes, red lentils, garlic & basil  Side: Whole grain bruschetta with avocado  Dessert: Berries with yogurt and a sprinkle of flaxseed

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Herbed Chicken & Couscous

Main: Grilled chicken breast with oregano, lemon & garlic

Side: Whole grain couscous with roasted vegetables

Dessert: Poached pear with cinnamon and walnuts

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Herbed Chicken & Couscous Main: Grilled chicken breast with oregano, lemon & garlic  Side: Whole grain couscous with roasted vegetables  Dessert: Poached pear with cinnamon and walnuts

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White Bean & Tomato Casserole

Main: Gigantes beans baked with olive oil, garlic & tomato sauce

Side: Green salad with olive oil vinaigrette

Dessert: Peach slices with sunflower seeds

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White Bean & Tomato Casserole Main: Gigantes beans baked with olive oil, garlic & tomato sauce  Side: Green salad with olive oil vinaigrette  Dessert: Peach slices with sunflower seeds

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Roasted Vegetable Bowl

Main: Oven-roasted cauliflower, carrots, and beets with tahini dressing

Side: Freekeh with lemon and parsley

Dessert: Yogurt with date syrup and crushed hazelnuts

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Roasted Vegetable Bowl  Main: Oven-roasted cauliflower, carrots, and beets with tahini dressing  Side: Freekeh with lemon and parsley  Dessert: Yogurt with date syrup and crushed hazelnuts

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Grilled Tuna Salad Plate

Main: Tuna fillet on arugula, cherry tomatoes & olives

Side: Whole wheat croutons with garlic

Dessert: Fresh grapes with grated dark chocolate

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Grilled Tuna Salad Plate      Main: Tuna fillet on arugula, cherry tomatoes & olives    Side: Whole wheat croutons with garlic    Dessert: Fresh grapes with grated dark chocolate

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Mediterranean Minestrone

Main: Hearty soup with beans, tomatoes, kale, garlic, and herbs

Side: Whole grain bread with olive tapenade

Dessert: Grilled peaches with a yogurt dip

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Mediterranean Minestrone      Main: Hearty soup with beans, tomatoes, kale, garlic, and herbs    Side: Whole grain bread with olive tapenade    Dessert: Grilled peaches with a yogurt dip

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Mushroom & Farro Pilaf

Main: Sautéed mushrooms, onions & farro with thyme

Side: Arugula and fennel salad with olive oil and lemon

Dessert: Dark chocolate square with strawberries

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Mushroom & Farro Pilaf Main: Sautéed mushrooms, onions & farro with thyme  Side: Arugula and fennel salad with olive oil and lemon  Dessert: Dark chocolate square with strawberries