Breakfast:

A portion of scrambled eggs (one egg or two egg whites), 226g low-fat milk, half a cup of grape juice (or other juice), a piece of whole wheat bread

This breakfast contains 300 calories, 7 grams of fat, 215 grams of cholesterol, 440 mg of sodium, 25 grams of carbohydrates, 4 grams of fiber, 24 grams of protein, and 340 mg of calcium

Other protein-rich foods: cheese, smoked fish

Lunch:

A bowl of vegetable soup, a piece of lettuce, a plate of chopped radish, a tomato, a chicken leg, and a sesame pancake

This lunch contains 330 calories, 10 grams of fat, 80 grams of cholesterol, 1130 mg of sodium, 29 grams of carbohydrates, 5 grams of fiber, 33 grams of protein, and 120 mg of calcium

Other disease-fighting foods suitable for lunch: celery, berries, lemon, honeydew melon, grape juice

Dinner:

Sweet and sour tofu soup, fried celery, orange slices

This dinner contains 450 calories, 6 grams of fat, 0 grams of cholesterol, 680 mg of sodium, 88 grams of carbohydrates, 11 grams of fiber, 12 grams of protein, and 275 mg of calcium

Other disease-fighting foods suitable for eating at night: milk, yogurt, cheese, canned fish, powerful calcium juice

Mediterranean fast food:

Contains fruits, vegetables, beans, cheese, yogurt, fish, cereals, wine, nuts, and olive oil

Recommended recipe: a bowl of chicken soup, a piece of garlic bread, a spoonful of olive oil, and a piece of cheese

This meal contains 420 calories, 1 gram of cholesterol, 1180 mg of sodium, 81 grams of carbohydrates, 14 grams of fiber, 16 grams of protein, and 140 mg of calcium

Other fiber-rich foods: beans, cereals, fruits and vegetables, whole-wheat bread