Nutrition Twins reveal diet that reverses colon cancer exploding in young people

Fiber is often eclipsed by its fellow macronutrient, protein, which has become the hero of most Americans’ diets.

And while protein is crucial for the normal functioning of cells, tissues and organs, CDC data shows Americans are eating an average of 2.9 ounces per day – 20% more than is recommended.

Fiber intake is considerably lower. More than 90% of Americans eat too little fiber, found in leafy greens, whole fruits, broccoli, oats, lentils and more healthy foods.

For good reason, fiber is having a moment in the nutrition world. It plays a range of essential roles beyond promoting good digestive health and bathroom habits.

Fiber promotes heart health by lowering blood pressure and cholesterol levels, regulates blood sugar and, according to new exciting research, can activate your body’s natural production of GLP-1 – the same hormone that popular weight-loss medications like Ozempic and Wegovy target.

We are Tammy Lakatos Shames and Lyssie Lakatos – aka the Nutritious Twins. We’re both registered dietitians and wellness experts, and we’re giving the Daily Mail a week’s worth of meals to help protect your colon.

We’ve included prebiotic fibers throughout this menu that are fermented by gut bacteria to activate GLP-1 and benefit overall health.

And as rates of colorectal cancer in people under 50 and as young as 20 steadily rise, fiber is now more critical than ever as it helps prevent inflammation, a leading precursor to cancer.

Just 24 grams per day – the equivalent of around five portions of fruit – has been linked to a 30% lower risk of colon cancer.

Research consistently shows that the greater variety of plant fiber sources in your diet, the healthier your microbiome becomes. That’s why the twins encourage their clients to aim for 30 different plant foods per week.

Experts have been singing fiber’s praises for years. 

A 1971 study based on observations in African countries, mainly Uganda, reported that when a diet is low in fiber, it can slow down how quickly waste moves through the colon.

As a result, cancer-causing substances in the stool become more concentrated in the smaller amount of waste and stay in contact with the lining of the colon for a longer time, increasing harmful effects.

Fast-forward to 2011, and the World Cancer Research Fund and American Institute of Cancer Research update on the state of colorectal cancer worldwide concluded that there is now ‘convincing’ evidence that increased fiber intake protects against colorectal cancer.

A sweeping review four years later found that eating at least 25 grams of total fiber per day was linked to a 24% reduced risk of incident colorectal adenoma, the benign polyps that mark the starting point on the path to cancer.

That same study found that following a daily diet of at least 25 grams of fiber reduced the risk of distal colon cancer – tumors on the left side of the colon – by 38%.

We carefully crafted this delicious menu providing 1,700 to 1,800 calories and about 25 to 38 grams of fiber daily – enough to deliver substantial health benefits while staying within the safe range for most people.

We intentionally chose this slightly lower calorie count because many women and smaller adults need fewer calories to maintain weight.

While some very healthy diets exceed 38 grams of fiber daily, we stay pretty close within this threshold because people accustomed to low-fiber diets need to increase their intake gradually, allowing their digestive systems time to adjust and avoid uncomfortable bloating or gas.

Our menu is nutritionally balanced to support overall health, and each day’s meals provide less than 7% of calories from saturated fat, at least 20 to 30 grams of protein per meal, wholesome carbohydrates (no more than 45 to 50 grams of carbs per meal) and keeps total fat under 30% of daily calories.

We’ve incorporated delicious fiber-rich foods like pistachios, lentils and even innovative options like prebiotic sodas, smoothies and dark chocolate to make reaching your fiber goals both enjoyable and sustainable.

Day 1: Monday

Daily Total: 1,825 calories | 44g fiber | 99g protein

Breakfast: Berry Oat Bowl

Ingredients 

• 2/3 cup cooked oatmeal (5 g fiber, prebiotic)
• 1/2 banana (1.5 g fiber, prebiotic)
• 1/3 cup mixed berries (2 g fiber)
• 1 tbsp ground flaxseed (2 g fiber, prebiotic)
• 2 tbsp almond butter
• 1 tsp honey

Steps 

Cook oats according to package directions, then top with all remaining ingredients 

Meal: 485 calories | 22 g protein | 10.5 g fiber

Lunch: Salmon & Quinoa Power Bowl

Ingredients 

• 4 oz grilled salmon
• 1/2 cup cooked quinoa (2 g fiber, prebiotic)
• 2 cups mixed greens (2 g fiber)
• 1 avocado (3 g fiber, prebiotic)
• 1/4 cup cucumber (0.1 g fiber)
• 1/4 cup shredded carrots (0.7 g fiber)
• 1 tbsp hemp seeds (1 g fiber, prebiotic)
• 2 tbsp olive oil vinaigrette

Steps 

1. Layer mixed greens and quinoa in a bowl. 
2. Top with grilled salmon, sliced avocado, diced cucumber, carrots and hemp seeds. Drizzle with vinaigrette. 

Meal: 620 calories | 43 g protein | 8 g fiber

Snack: Pistachios + Carrot Strips

.75 oz pistachios (2 g fiber; bonus: 4 g complete plant protein)

1 cup carrot sticks (3.5 g fiber)

Snack: 170 cal | 4 g protein | 5.5 g fiber

Dinner: Avocado & Lentil Vegan Tacos (makes 3 tacos)

Ingredients

• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ¼ teaspoon cayenne powder
• Fresh ground black pepper to taste
• 2½ cups pre-cooked lentils (we used Trader Joe’s Ready-to-Eat Steamed Lentils}
• ¼ cup water
• 8 whole grain corn tortillas, ideally organic or Non-GMO
• 1 avocado
• 1 large tomato

Steps

1. Heat oil in a large pan over medium-low heat. Once oil is warm, add cumin, chili powder and cayenne; stir until fragrant.
2. Add lentils and water and stir. Season with cracked pepper. Allow mixture to simmer over low heat for several minutes until heated through.
3. Meanwhile, slice avocado and tomato and place 2 tortillas each on 4 plates.
4. Stir in salt to the lentil mixture if using. Adding it last will help you to need less salt.
5. Add about 1/4 cup of the cooked lentils in a row down the middle of each tortilla. Top with sliced tomato and avocado. Serve and enjoy!

Meal: 550 calories | 30 g protein | 20 g fiber, prebiotic

Day 2: Tuesday

Daily Total: 1,770 calories | 43 g fiber | 116 g protein

Breakfast: Green Warrior Smoothie (enjoy two servings) + Chia Seeds + Coconut Flakes

Ingredients 

• 3/4 cup non-fat Greek yogurt
• 1/4 cup pomegranate juice 
• 1/2 cup green grapes
• 1 cup pineapple pieces
• 1 cup spinach, packed
• 1 inch fresh ginger, peeled
• 1/8 cup shell-off pistachios, lightly salted (roughly 25 kernels)
• 1/2 tbsp chia seeds (2 g fiber, prebiotic)
• 1 tbsp coconut flakes (1 g fiber)
• 4 ice cubes 

Steps 

Combine all ingredients in a blender

Meal: 460 calories | 27 g protein | 13 g fiber

Lunch: Creamy Smoked Salmon on Rye Open-Face Sandwich

Ingredients 

• 2 slices whole rye bread, such as Landsberg (8g fiber, prebiotic)
• 4 oz smoked salmon
• 2 tbsp light cream cheese
• 1/4 cucumber, sliced (0.5 g fiber)
• 1 tbsp capers
• Fresh dill

• Side: 2 cups mixed green salad with 1 tbsp vinaigrette (2 g fiber)

Steps

Layer ingredients in desired order on the bread 

Meal: 685 calories | 40 g protein | 10 g fiber

Snack: Step One Foods Dark Chocolate Walnut Bar

A Step One Foods Dark Chocolate Walnut bar is a great snack option during the day. It has 5 g fiber and is clinically formulated with plant sterols to block cholesterol absorption and reabsorption, and support cardiometabolic health.

Snack: 180 calories | 4 g protein | 5 g fiber

Dinner: Loaded Vegetarian Sweet Potato (*Use a medium to large sweet potato)

Ingredients 

• 1 small sweet potato (about 4.5 oz)
• 1/2 cup chopped onion
• 1/2 cup chopped bell peppers
• 1/2 cup chopped kale
• 1/2 cup chopped broccoli
• 1/2 cup black beans, drained and rinsed
• 1/4 teaspoon turmeric
• 1/2 teaspoon cumin
• 2 tablespoons low fat or fat free mozzarella cheese
• 2 tablespoons nonfat plain Greek yogurt

Steps

1. Microwave or bake the sweet potato until tender. While it is cooking, prepare the filling.
2. Heat a sauté pan over medium high heat with a spritz of olive oil in a spray bottle. Add the onion, bell peppers, kale and broccoli and sauté until tender, about 6 to 7 minutes.
3. Add the black beans, turmeric, and cumin, and cook until heated through.
4. Cut the sweet potato in half lengthwise and split open. Mound the filling onto the sweet potato (there is a lot of filling – it will not all fit tucked into the sweet potato, but that’s okay!)
5. Sprinkle the cheese on top of the filling, then microwave or bake the whole thing until the cheese is melted.
6. Dollop the Greek yogurt on top and serve.

Meal: 445 calories | 23 g protein | 15 g fiber

Day 3: Thursday

Daily Total: 1,845 calories | 32g fiber | 122g protein

Blueberry Protein Breakfast smoothie (Enjoy two servings)

Ingredients 

• 1/2 cup frozen blueberries
• 1/2 tbsp almond butter
• 1/2 cup unsweetend vanilla almond milk
• 1 scoop vanilla plant-based protein powder*
• 1/2 teaspoon fresh lemon juice (the more, the better!)
• water to blend

Steps

Blend this all together and drink

Meal: 450 calories | 40 g protein | 8 g fiber, prebiotic

Lunch: Tuna & White Bean Salad

Ingredients 

• 4 oz canned tuna in water
• 1/2 cup white beans (6g fiber, prebiotic)
• 1/4 cup cherry tomatoes (1g fiber)
• 3 cups mixed greens (3g fiber)
• 2 tbsp olive oil vinaigrette
• 1 tbsp chopped green olives

Meal: 485 calories | 38 g protein | 10 g fiber

Snack: Gutzy Plant Protein Smoothie

This premade smoothie has 8 grams fiber and includes 5 grams of prebiotic fiber from organic fruits and veggies with no added sugar.

Plus, add 1 low-fat string cheese for protein

Snack: 200 calories | 12 g protein | 8 g fiber

Dinner: Salmon with Roasted Vegetables + Olipop Classic Cola

Ingredients 

• 1 8-oz bag shredded broccoli &/or cabbage slaw or 8-oz bag Kale Beet Blend (we used Mann’s)
• 1 teaspoon olive oil
• 2 cloves garlic, crushed or minced
• 2 4-oz salmon fillets
• Juice of half a lemon
• 1 cup brown rice, prepared
• Dash of salt and pepper
• 6-ounce salmon filets 
• Olipop Classic Cola

Steps

1. Preheat oven to 400 F. Line a sheet pan with unbleached parchment paper.
2. Spread the veggies onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon fillets.
3. Place the salmon fillets on the sheet pan and squeeze the lemon juice over them.
4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.
5. Serve with brown rice and Olipop soda.

Meal: 595 calories | 38 g protein | 19 g fiber

Day 4: Friday

Daily Total: 1,780 calories | 37g fiber | 122g protein

Breakfast: Veggie Scramble + Avocado Sandwich

Ingredients 

• 3 eggs
• 1/2 cup spinach (2g fiber)
• 1/2 cup bell peppers (2g fiber)
• 1/4 avocado (2.5g fiber, prebiotic)
• 1 slice whole grain toast (3g fiber)

Steps

Scramble eggs using olive oil cooking spray; toss in spinach and peppers until spinach wilts. 

Remove from heat and place scrambled egg mixture and fresh chopped avocado on bread, making a sandwich. 

Meal: 425 cal | 24g protein | 9.5g fiber

Lunch: Shrimp & Quinoa Salad

Ingredients 

• 4 oz cooked shrimp
• 1/2 cup cooked quinoa (2g fiber)
• 2 cups baby spinach (2g fiber)
• 1/3 cup edamame (4g fiber, prebiotic)
• 1/4 cup shredded carrots (1g fiber)
• 2 tbsp sesame ginger dressing

Steps

Toss all ingredients together in a bowl 

Meal: 445 cal | 35g protein | 9g fiber

Snack: High-Fiber Crackers + Hummus

6 high-fiber crackers, such as Wasa (5g fiber, prebiotic)

2 tbsp hummus: (2g fiber, prebiotic)

Snack: 185 cal | 4g protein | 7g fiber

Dinner: Skinny Speedy Honey Ginger Chicken (Enjoy 2 servings) + Quinoa + Vegetables

Ingredients 

• 1 cup cooked quinoa (5g fiber, prebiotic)
• 1 cup roasted cauliflower (3g fiber)
• 1/2 cup roasted carrots (2g fiber)
• garlic powder
• 3/4 tbsp olive oil

Steps

1. Add honey to a large skillet over medium heat. As honey thins, add garlic and ginger. Then add chicken.
2. Cook chicken until thoroughly cooked and chicken looks seared and starts to turn a nice golden brown as the honey absorbs into the chicken. The more thinly sliced the chicken, the better in terms of cooking quickly.
3. Add more ginger and garlic powder to liking. Once chicken is completely cooked through and no longer pink, remove from pan. Add to a plate filled with your favorite veggies or cover with sesame seeds and then serve. Enjoy!

Meal: 545 cal | 52 g protein | 7g fiber

Day 5: Saturday

Daily Total: 1,795 calories | 34g fiber | 106g protein

Breakfast: Berry-Banana-Flax Smoothie Bowl

Ingredients 

• 1 scoop protein powder
• 1/2 banana (1.5g fiber, prebiotic)
• 1/2 cup berries (3g fiber)
• 1 tbsp ground flaxseed (2g fiber, prebiotic)
• 1/4 cup granola with nuts (2g fiber)
• 1 tsp almond butter

Steps

Blend all together and serve in a bowl 

Meal: 485 cal | 32g protein | 8.5g fiber

Lunch: Buddha Bowl with Tofu

Ingredients 

• 4 oz baked tofu
• 1/2 cup brown rice (2g fiber)
• 1/2 cup edamame (4g fiber, prebiotic)
• 1 cup roasted vegetables (broccoli, carrots) (4g fiber)
• 1/4 cup red cabbage (1g fiber)
• 2 tbsp tahini dressing
• 1 tbsp hemp seeds (1g fiber)

Steps

Combine ingredients in a large bowl 

Meal: 475 cal | 28g protein | 12g fiber

Snack: Roasted Chickpeas

1 oz roasted chickpeas (3g fiber, prebiotic)

1/4 cup dried fruit mix (2g fiber)

Snack: 165 cal | 6g protein | 5g fiber

Dinner: Easy Lemon-Dill Salmon + Wild Rice + Veggies

Ingredients 

• 1.5 cups asparagus (4.5g prebiotic fiber)
• 1 cup wild rice (3.5g fiber)
• 2.5 cups salad (mixed greens, chopped assorted veggies) (4g fiber)
• 1 tablespoon olive oil (dressing)
• Vinegar, to taste

Steps

1. To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared.
2. To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil.
3. Cook salmon steaks until flaky and lightly brown, flipping only once.
4. Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets.
5. (Recipe adjustment: Enjoy entire recipe—make it into one serving) and serve with wild rice, asparagus, and side salad with olive oil and vinegar

Meal: 545 cal | 38g protein | 12g fiber

Day 6: Sunday

Daily Total: 1,840 calories | 31g fiber | 100g protein

Breakfast: Cinnamon Belly Fat-Burning Oatmeal

Ingredients 

• 1/2 cup oats
• 1/2 cup nonfat milk
• 1/2 small banana, mashed
• 1/2 teaspoon ground cinnamon
• 1/3 cup nonfat cottage cheese
• 1 egg white

Steps

Combine the oats, milk, banana, and cinnamon in a microwave-safe bowl. Microwave for 1.5 minutes.

Stir the cottage cheese and egg white into the oatmeal until combined. Microwave for 1 minute more to cook the egg white all the way through. Stir again and serve! Enjoy!

Meal: 308 cal | 23g protein | 6g prebiotic fiber

Lunch: High-Protein Quinoa Stuffed Bell Peppers

Ingredients  

• 1 large bell pepper (2.5g fiber)
• ½ cup cooked quinoa (2.5g fiber)
• 3 oz extra lean ground chicken breast
• ¼ cup canned black beans, rinsed and drained (3.5g prebiotic fiber )
• ¼ cup diced tomatoes (fresh or canned) (0.5g fiber)
• 2 tbsp chopped red onion (0.3g fiber)
• 1 tsp olive oil (for sautéing)
• 1.5 tbsp shredded part-skim mozzarella
• Spices (garlic powder, cumin, chili powder, pepper, salt)

Steps 

1. Preheat oven to 375°F. 
2. Sauté onions in olive oil in skillet until translucent; then add ground turkey & spices. 
3. In a bowl, mix turkey mixture, quinoa, black beans & tomatoes. 
4. Stuff pepper halves with mixture & top with shredded mozzarella. 
5. Bake in baking dish until peppers tender & cheese is melted (about 25-30 min). 
6. Broil an additional 1-2 minutes if you want the cheese to brown. 

 

Snack: Chickpea Blondie + Fruit

1 blondie (2g fiber)

1/2 cup mixed berries (2g fiber)

Ingredients for the blondie:

• 1, 15-oz can chickpeas, also may be found as garbanzo beans
• 1/2 cup all natural peanut butter
• 1/3 cup honey
• 2 tsp vanilla
• 1/2 tsp salt
• 1/4 tsp baking powder
• 1/4 tsp baking soda
• 1/4 tsp ground cinnamon
• 1/3 cup dark chocolate chips, plus 1 Tbsp, reserve for top
• 1 Tbsp unsweetened coconut flakes, reserve for sprinkling

Steps

1. Preheat oven to 350 degrees F.
2. Spritz an 8×8 pan with oil in a spray container.
3. Rinse chickpeas and place in food processor. If using a blender, after rinsing chickpeas, remove their skin before placing in the blender by pinching the chick pea between your fingers. The skin will easily fall off and will take about five extra minutes and will ensure a very smooth blended product.Combine all ingredients except the chocolate chips and unsweetened coconut flakes in a food processor and blend until completely mixed.
4. Fold in 1/3 cup dark chocolate chips.
5. Spread batter evenly in pan, top with reserved 1 Tbsp of chocolate chips
6. Bake for approximately 18 – 20 minutes. This will vary depending on your oven. You do not want to overcook these so check on them to see if they are ready sooner in your oven. They should be moist and a little brown around the edges. Insert a toothpick, if it comes out clean they are done. Cool pan on a wire rack until pan is cool to touch, sprinkle with unsweetened coconut flakes.
7. Cut into squares. Makes 16 blondies
8. Delicious immediately or cool in refrigerator for a delicious cold treat. If you prefer them to be more firm, simply allowing them to cool in the fridge.

Snack: 215 cal | 10g protein | 4g fiber

Dinner: Stuffed Portobello with Ground Turkey

Ingredients 

• 2 large portobello mushroom caps (3g fiber)
• 4 oz ground turkey (93% lean)
• 1/4 cup quinoa (1g fiber)
• 1/4 cup black beans (3g fiber, prebiotic)
• 2 tbsp marinara sauce
• 1 tbsp mozzarella cheese

Side: 2 cups roasted vegetables (5g fiber)

Steps

1. Preheat oven to 375°F. 
2. Clean mushroom caps and remove gills. 
3. Cook ground turkey in a skillet, then stir in quinoa, black beans, and marinara. Fill mushroom caps, top with cheese, and bake for 15 to 18 minutes. 
4. Meanwhile, roast vegetables with olive oil, salt, and pepper for about 20 minutes. 
5. Serve stuffed mushrooms with roasted veggies. 

Meal: 565 cal | 38g protein | 12g fiber

Day 7: Tuesday

Daily Total: 1,825 calories | 46g fiber | 118g protein

Breakfast: Protein-Packed Avocado Toast

Ingredients 

• 2 slices whole grain toast (6g fiber)
• 1/2 avocado (5g fiber, prebiotic)
• 2 scrambled eggs
• 1/4 cup berries (2g fiber)

Steps

Assemble as desired 

Meal: 485 cal | 25g protein | 13g fiber

Lunch: Lemon Cod & Farro Plate

Ingredients 

• 5 oz baked cod
• 1/2 cup cooked farro (4g fiber, prebiotic)
• 2 cups arugula (2g fiber, prebiotic)
• 1/3 cup chickpeas (3g fiber, prebiotic)
• 2 tbsp hummus (1g fiber)
• 1/4 cup roasted red peppers
• 2 tbsp olive oil lemon dressing

Steps

1. Arrange farro and arugula on a plate. 
2. Top with baked cod, chickpeas, and roasted red peppers. 
3. Add dollop of hummus and drizzle with olive oil lemon dressing. 

Meal: 565 cal | 45g protein | 10g fiber

Snack: Flackers Organic Savory Crackers

8 Flacker Savory Crackers (8 g fiber, prebiotic)

Snack: 150 cal | 6g protein | 8g fiber

Dinner: Sesame Ginger Chicken Stir-Fry

Ingredients

• 4 oz grilled chicken breast
• 2 cups mixed stir-fry vegetables (broccoli, bell peppers, snap peas) (6g fiber, prebiotic)
• 2/3 cup brown rice (2g fiber, prebiotic)
• 1 tbsp sesame oil
• 2 cloves garlic, minced (0.1 g fiber, prebiotic)
• 1 tsp fresh ginger, minced (0.1 g fiber, prebiotic)
• 2 tbsp low-sodium tamari
• 1 tsp rice vinegar
• 1 tsp sesame seeds
• 2 tbsp green onions, sliced (0.1 g fiber, prebiotic)

Steps

1. Heat sesame oil in a large pan or wok. 
2. Add garlic and ginger and stir-fry for 30 seconds until fragrant. 
3. Add mixed vegetables and cook until crisp-tender, about 4-5 minutes. 
4. Add grilled chicken and toss to heat through. Season with tamari and rice vinegar. 
5. Serve over brown rice and garnish with sesame seeds and sliced green onions. 

Meal: 575 cal | 36 g protein | 15 g fiber