Week on a Plate


The following article features in Issue One of the ST BREAST magazine.

Breast cancer treatment can be physically gruelling. The foods we eat can be a powerful tool when striving to improve or regain health both during and after therapy. Many women don’t know what or how much they should be eating, but building a nourishing meal really is simple.

The guide below has been prepared by Oncore Nutrition specifically for women during and after breast cancer therapy. The meal and snack suggestions provided are both  nourishing and delicious, while also helping women to meet their nutritional requirements and manage their weight, if required. It is important to remember however, that every woman is different, and this is a general guide only. For more tailored advice, it is recommended you seek guidance from an Accredited Practising Dietitian.

* Maximum 2 snacks per day




Baked egg muffins: Whisk eggs and bake in muffin pans with grated sweet potato, capsicum, onion, and reduced fat cheese


Wholegrain wrap with 65g roast chicken (skin removed), 1 tbs cream cheese, 2/3 cup salad and 1/4 cup grated carrot


100g baked salmon served with 1/2 cup cooked quinoa, 1 cup of spicy cabbage slaw (2 tsp vinaigrette per serve)


3 wholegrain corn thins or crispbread with 3 tbs cottage cheese and 1/2 a sliced tomato

Piece of fruit plus 1/4 cup walnuts





Fruit smoothie:
Combine 1 cup of milk with 1/2 cup Greek yoghurt and 1 cup of fresh or frozen fruit and 2 tbs of nuts or LSA mix. Add cinnamon, turmeric to taste


Mediterranean tuna salad:
1x 95g can tuna in spring water or olive oil (drained) served with 2 1/2 cups salad vegetables, 8 olives, 2 tbs  feta cheese and 2 tsp extra virgin olive oil dressing 1 slice wholegrain bread


Black bean burrito bowl:
Prepare 1/2 cup black beans seasoned with 1/4 tsp cumin, paprika, turmeric, 1/2 clove garlic, salt and pepper.  Serve with 1/2 cup brown basmati rice, 2 cups shredded lettuce, 1/4 cup corn, 1/2 tomato diced, 1/4 avocado, 2 tbs Greek yoghurt, lime  wedge


50g shaved turkey breast or 1 boiled egg with 2 wholegrain crispbreads and 1/2 a sliced tomato

1 piece fruit or a milk coffee





150-200g Greek yoghurt topped with 1/4 cup rolled oats or untoasted natural muesli and 1 piece of fruit. Add cinnamon, turmeric to taste


2 slices wholegrain bread with 50g shaved turkey breast, 1 slice cheese, 1/2 cup salad and avocado as spread


Lemon garlic baked chicken breast (65g cooked) with 1 medium baked potato, 1 1/2 cups of rocket and walnut salad, 2 tsp extra virgin  olive oil and lemon dressing per serve


3 tbs hummus with 1 cup of vegetable sticks

Fruit smoothie made with 1/2 cup milk, ½ cup plain Greek yoghurt, 1 cup of frozen fruit and 2 tbs nuts





2 eggs served with 1-2 slices of wholegrain toast, 1/4 avocado, sliced tomato, mushrooms and spinach


Chicken, apple and quinoa salad made with 80g cooked chicken, 1 cup mixed salad greens, 1/2 cup cooked quinoa, 1/2 apple thinly sliced and 2 tsp dressing per serve


2/3 cup chickpea and eggplant curry served with 1/2 cup basmati rice or barley


3 wholegrain corn thins or crispbread with 3 tbs cottage cheese and 1/2 a sliced tomato

200g plain Greek yoghurt with 1 piece of fruit - OR - 1 piece of fruit with 1/4 cup of walnuts





Apple cinnamon overnight oats: Mix 1/2 cup rolled oats, 1/2 cup milk, 1/3 cup plain Greek yoghurt,1 grated apple, 2 dates (finely chopped), 2 tbs walnuts. Add cinnamon, turmeric to taste


1 1/2 cups Greek lentil soup served with 1 medium wholegrain roll


100g baked snapper served with 1 cup of sweet potato chips, 1 1/2 cups of green salad and 2 tsp vinaigrette dressing


Frozen yoghurt: made with 1 frozen banana, 1 cup plain Greek yoghurt, 2 tsp cacao powder and 1/2 tsp vanilla, blended

2 cups air popped corn





Baked eggs (2 eggs):
Bake and serve eggs in passata tomato sauce with 1 slice of wholegrain toast


Lemongrass tofu and rice noodle salad:
150g tofu marinated in chopped lemongrass, garlic, honey and soy. Serve with 1/2 cup cooked rice noodles, 1 cup shredded cucumber  and carrot and a 1/2 cup of cherry tomatoes


Prawn, chilli and tomato pasta:
100g cooked prawns in tomato sauce and spinach, mushrooms, 2/3 cup wholemeal or pulse pasta


Frozen yoghurt:
made with 1 cup of frozen berries, 200g plain Greek yoghurt and vanilla or cinnamon and turmeric

1 piece of fruit and 1/4 cup walnuts





1 slice of wholegrain toast served with 150g tofu scrambled with onion, capsicum and mushrooms


Loaded baked sweet potato:
Prepare 1/2 medium sweet potato and ‘dress’ it with 1 small can of tuna in springwater, mixed with spring onion and 1/4 of an avocado on a bed of spinach


Slow cooked lamb shank:
(1 small shank) served with 1 1/2 cups of pumpkin and cauliflower mash and your choice of green vegetables


Fruit smoothie:
made with 1/2 cup milk, 1/2 cup plain Greek yoghurt, 1 cup frozen fruit and 2 tbs nuts or seeds blended


* Maximum 2 snacks per day