What I Ate Today (and pretty much every day)

In my last two videos I addressed the flaws in the latest low-carb vs. high-carb diet study, and then to further illustrate my point I showed you my recent blood test results, which prompted many of you to ask for an example of what I eat in a day.

I put together a video showing one day’s worth of whole food, plant-based meals for me. It’s about 65% carbs, 25% fat, 10% protein. (The majority of fat I eat comes from nuts and seeds. I’m very active and I have a high metabolism. The extra fat calories help me maintain weight.) Enjoy!

Forgot to mention in the video that I use a Berkey Water Filter.

Organic Superfood/Greens Powders I like

My Supercharged Oatmeal

A variation on my Coconut Berry Smoothie with these additions

Sweet Potato Black Bean Quinoa Quesadillas
Serves 2. Takes about 45 minutes to prepare. We have this a few times per month.


  • 1 cup cooked quinoa (1/2 cup uncooked)
  • 1 medium sweet potato, cubed
  • olive oil, for roasting the potato
  • 1 poblano pepper
  • a few big handfuls of arugula or baby salad greens
  • a few big pinches of sea salt
  • a handful of chopped cilantro
  • 1/2 cup organic black beans, cooked and rinsed
  • 1/2 teaspoon each, chile powder, cumin, and paprika
  • 4 organic whole grain (Ezekiel 4:9), organic whole wheat flour, or organic corn tortillas
  • 1 avocado
  • 1 lime
  • 1/4 c organic cold-pressed olive oil
  • 2 tablespoons fresh lime juice (about 1 lime)
  • 1 teaspoon cumin
  • 1 teaspoon chipotle chile powder
  • a drizzle of honey or maple syrup
  • a pinch of salt & a few cracks of pepper


  1. Preheat oven to 350 degrees. Spread sweet potato cubes on a baking sheet and lightly drizzle with olive oil and a few pinches of sea salt. Place the poblano pepper (whole) on the same baking sheet. Roast for 20 minutes, or until the sweet potatoes are golden brown, and the pepper’s skin has started to blacken in spots.
  2. Meanwhile, whisk all dressing ingredients together and set aside.
  3. Remove the roasting sheet from the oven. When the poblano is cool to the touch, remove the ribbing and seeds and chop into 1/2 inch pieces. (or, optional: leave it in the oven until it’s blistered so you can peel the skin before you chop it).
  4. Toss everything together with the dressing. Taste and add more dressing and a few pinches of sea salt, if needed.
  5. Mix quinoa together with roasted sweet potatoes, a little olive oil, sea salt, and additional spices to taste. Add black beans and additional spices to taste.
  6. Place tortilla in a small skillet over medium heat. Add filling. Fold tortilla in half and press down with the back of a spatula to crisp it up.
  7. Flip and cook for a few more minutes. Remove from heat, slice, and serve with whatever garnishes you like (avocado, cilantro and lime).

This is a variation of a recipe Micah found at loveandlemons.com

Beat Cancer Kitchen: Deliciously Simple Plant-Based Anticancer Recipes Get it on Amazon here
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This Post Has 50 Comments

  1. Kimberly

    This was a great video Chris. For me, breakfast and smoothies are the easy part. I’d like to see more videos of dinners. Especially, how do you get your kids to eat these dinners? What if you are having a salad for dinner? I have a really hard time getting my kids to eat raw salads.

    1. Barbara

      Loved the video about what you ate yesterday. Please do more of those…they are very helpful. Thanks.

  2. jacqueline Defendi

    Thanks Cris!Interesting! Yep, please make more of those videos. Very helpful when we don´t know what to eat…cancer free without chemo and radio for almost two years!( just a question: I heard that those fruit powder are no good because of oxidation??)

  3. Claudia

    Hi Chris. Nice video. I am curious about your blood type. Are you an “A”? Blood type A bodies thrive on healthy carbs, and a mostly vegetarian diet. You also seem to have an “A” type personality. “A” personality means something different in the blood type world. It’s really good!

  4. Jan Dana

    Yes, post meals every day, if you wish! And recipes.

  5. Julie

    I appreciate seeing what you eat and how it’s made. I’m wondering if you use essential oils.

  6. Maureen

    Hi! This post was extremely helpful. One question. Do you eat meat at all? Or is it all vegetarian? If you do eat meat, how much and how often?

  7. Renee Turula

    Hi Chris, I know you used to eat meat more frequently so why the sudden change? Eating grains is hard on the brain, have you read the latest ” Grain Brain” book ? More vegetables and less foods that change your blood sugar to fast is what I’m getting is best ? More meals might give me a better idea of your new approach !

  8. jeanne

    Welcome back! Glad you made it unscathed….but I’m sure full of experiences and a new world view. Did you guzzle water as soon as you got home?!

    Loved the video…very helpful as everyone has said. I’m assuming you buy all these supplies at Whole Foods? I’m buying some from Nutiva. Are you familair with them and do you ever buy your products online? All those dry products…..I was thinking you ate more fresh-type foods. Or is that impossible?

  9. Marisa

    Thank you Chris! and yes, please do more of these videos, so helpful!!! You should create a meal plan book. I would totally buy it! : )

  10. Kim

    Please do more what I eat in a day video – I’m a visual person so I love them!

  11. Jennifer

    Thanks, Chris! Please post more videos..It’s very encouraging to see the actual meals. Do you still juice everyday in addition to all that food? And where did you get that glass water bottle?

  12. Eve

    Yes, please do post lots of videos on what you eat. I’m particularly interested in carb meals and also if you have any high good fat meal recipes?

  13. Beate Moore

    Hi Chris, thanks for doing this. Especially your breakfast gave me more ideas and more supplements to add. Did you eat as many carbs in the beginning. Ed is feeling pretty good, but still has a tumor in his liver, so we try not to do much beans, rice, potatoes. Also he is doing the Budwig greek yogurt with flaxseed oil. I would love your take on that, we don’t do any dairy otherwise.

  14. Penny

    Hi Chris, really like any content that shows what you actually do to keep healthy, so it’s a BIG YES for more videos like this one. How about a month’s worth!

  15. Daisy Mae

    Thank you so much for sharing with us, what a pleasure you are. I am glad you had a safe flight and back home. How was your diet in Cambodia? i am sure had plenty of fresh veggies available. I loved this video, please post more:) Question for you: Was your diet different when you were in the process of healing your cancer? Much appreciated.

  16. Heather Z

    Thanks, this is just what I was wondering about. A few more would be nice. Thanks.

  17. Catherine

    Love this! Thanks so much :) more like these would be great. Always an inspiration watching you. Amen.

  18. Pippa

    Hi Chris, thank you so much. I have been hoping you would post this for a while. Yes please, would love you to do another one. Pippa

  19. Carole Delbridge

    Hi Chris ,thank you so much!!!! loved your video please do more

  20. DiAnn

    Yes! Please post more. And, thanks for all you do!

  21. Maly Tran

    Can you please post like your weekly menu, that way you don’t have to make a video.

  22. David

    I am to the point where I prefer liquids and smoothies. My fav is celery, cucumber, kale, spinach, a lemon, and a garlic clove for the adventurous. And it gives more energy than one of those nasty energy drinks that all the 20-somethings guzzle. Don’t drink it after lunch or you’ll be up all night!

  23. Margarita

    Hello Chris! I drunk a quart of green juice throughout a day today (celery, cucumber, spinach, parsley), it gave me lots of gas, discomfort and finally diarrhea. Every time I drink juices (smaller amounts), they give me gas and bloating. What am I doing wrong?
    Thank you for your advice!

  24. Margarita

    Hello Chris! I drunk a quart of green juice throughout a day today (celery, cucumber, spinach, parsley), it gave me lots of gas, discomfort and finally diarrhea. Every time I drink juices (smaller amounts), they give me gas and bloating. What am I doing wrong?
    Thank you for the advice!

  25. A

    That was great! Thank you. Yes, I would like more of these videos.

  26. Elisa

    It was from you that i learned about the smoothie using fresh young coconut and frozen banana and berries. Are you not using this smoothie anymore? Thanks.

  27. Suzanne

    Dear Chris,

    When I had cancer surgery for colon cancer in 2012 I was told to take chemotherapy. I had a feeling NOT to do that, and told them I wouldn’t. This iritated my Oncologist very much. I had nobody to encourage me or guide me. When I came across your Site I was thrilled and encouraged that you had confidence in that decision! I read what you did, what you ate, and read letters from other survivors. I just wanted you to know that a few weeks ago I had a colonoscopy, and there was no sign of cancer nor even a polyp.
    I am hoping no cancer shows up anywhere else, and I am so thankful for all the help you have given to me, and to all persons who needed your guidance and encouragement!

    God bless you,


  28. Mary

    Hi Chris, i have breast cancer which has metatasied to my bones, I did take radiation for 11 days straight after I got out of the hospital, but have refused any chemo treatments, The oncologist I am seeing now wants me to start on a shot of xgeva monthly to strengthen my bones, I am concerned about takeing any form of medicine from doctors at this point, Have you heard of this being done and do you recommennd it? I have been seeing a ND and getting vitamin c drips and ozone therapy but had to stop due to the out of pocket cost. Now I have to depend on whatever my insurance will cover. any advise would help and be much appriciated. thank you and God bless you.

  29. Rebecca

    Hi Chris … I have a question i have 3 root canals they were done 2010 and I’m worried about that … At the time I have no knowledge about the risks of having a root canal… Can u make a video about it… What would you do if u where on my situation?

  30. Tracey

    Loved seeing your meals!!! Beautiful food God made, looks delicious!
    It would be great to see your garden and more meals:) Thanks so much, and God bless you and your family!

  31. Tnosh

    Hi there. I’m so excited as i watch your videos. GOD has used you to be a great encouragement to me. My mother had breast cancer 2 years ago and refused chemo. The cancer spread to the bones and she also has trouble in breathing. We’ve been reading on the bicarb and molasses protocol, but the side effects and contraindications specify that we ought to stay away from calcium rich foods (broccoli and spinach are in that list). What should we do as a lot of doctors say that these are very necessary in her diet.

  32. polakslady .

    The video is so helpful, and we would love to see more similar to this

  33. Brenda

    Hi Everybody!
    First of all, thank you Chris for all your contribution in educating us of the chemo and radiation free route . I am very thankful to you and to Mr. Bollinger for the Quest for the Cures … Continues . You guys had inspired me ! I was diagnosed with oral cancer ,in my right tonsil stage IV on December 2014 and had my surgery last February 2015. I refused to have chemo and radiation Thanks God ! If I new better I wouldnt have surgery either. Anyway it its too late to reverse it . I just started my juicing, Astralagus ( herbal extract) to boost the inmune system)and wondering what else will be a key protocol to avoid a recurrence of this type of cancer which the doctor told me that is HPV positive related. the same virus that triggers the cervical cancer. Please, folks any ideas will be welcomed! Please get screened for Oral Cancer you dont have to be a smoker to have Oral Cancer. Thank you Brenda

  34. Clancy

    Cripes. The supper looked good, i ‘d eat that. But the breakfast and lunch goop, jeepers. All those weird totally out there ingredients, really expensive and hard to source, whats more I just cannot imagine eating it. It dosen’t look good. My stomach clenches looking at that goopy brew. Is that what we need to eat to be healthy? I mean the supper, great. The rest just looked scary.

  35. Jessica Ryan Guzman

    Thanks Chris! I loved that you shared your typical breakfast, lunch and dinner including the brands you use. I’m on my way to whole foods now to stock on more veggies for your big cancer fighting salad which I absolutly love!
    Please do another video like this one, it’s so incredibly helpful and inspiring. I love trying new foods and stepping outside of my comfort zone. I have discovered that there are so many whole foods that I really like and eating them really has given me a great deal more energy and all around feeling of wellbeing. I have Hashimoto’s and since I began incorporating more while foods especially healthy fats and coconut oil I no longer feel tired all of the time. Can’t wait to see more!!

  36. Jen

    As a mother with 3 young children I would love if you would share more about what your family eats regularly…I want to start prevention right away with my kids and set them up for having healthy and strong disease fighting bodies. But it is often a struggle!

  37. goddess41

    I would love to see more of your recipes.

  38. Tara

    Would love more food videos! Thank you Chris! Really enjoyed this one.

  39. tclark02

    The smoothie recipe is so amazing! Looking forward to trying the oatmeal and dinner on this video. Looks great! Hope so see another video sometime! Love your blog Chris! So much great information. Appreciate what you are doing to help other people learn!

  40. Emily Messick

    More food videos! So helpful! Love it!

  41. Collette

    Hi Chris just wonderful to read about your cure, I need to start eating healthy as I have severe pain and inflammation in my whole body, I am 49 but feel 99 would it be possible to do a full weeks eating plan, I’m finding it very difficult to just give up sugar but if I have a weeks plan I could buy what I need and get started. I live in Ireland and I know some of the products you are using would not be available here but I can substitute certain things, I hope you can post this menu I need help.

  42. Nicole

    I would love to see more videa & meal ideas like this! Looking at the amla powder did you base your decision on the antioxidants or the ayervedic constitutional perspective (too much fire). I am trying to figure if amla would be a good fit for me. Currently I use triphala which has some amla in it. Thanks!

  43. Cathyaz

    Love more day in the life……

  44. Heidi Francisco Hanz

    Thank you. Figuring out what to eat is my biggest challenge. I would love for you to post more days.

  45. Heidi Francisco Hanz

    Do you still have any carrot, beet, celery, ginger juice?

  46. Jessica

    Yes, please more dinner recipes!

  47. greenmom

    I am reading about the side effects of amla. What I am reading shows that amla is acidic and can cause liver problems, is it worth the risk?

  48. Eunice Alcantara

    More “what i eat in a day” videos, thank you!

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