Coping with Cancer: Easy Meals for When You Feel Nauseous or Tired

Breakfast

• Ginger porridge. Start your day with a warm porridge made from oats or rice. You can cook these in water or skim milk. Add a touch of fresh ginger for its soothing effect and make it your own with your favorite mild toppings. Honey or berries are good options to start.

• Simple fruit smoothie. Blend a ripe banana with a nut butter of your choice and milk or nondairy milk. You can change the thickness by adding more milk or some ice cubes. You can even include a scoop of protein powder for an extra boost.

• Toast with avocado. Make a slice of whole-grain toast and top it with mashed avocado for a light and healthy breakfast. You can add a sprinkle of salt and pepper, or a dash of lemon juice for extra flavor. Or slice a boiled egg and add that.

Lunch

• Baked sweet potato with yogurt. Enjoy a tender, warm sweet potato topped with plain Greek yogurt to boost your gut health. Feel free to swap the sweet potato for a regular potato or try different toppings like cottage cheese or a sprinkle of cinnamon.

• Egg salad sandwich. Start by mashing hard-boiled eggs. Then add mayonnaise, salt, and pepper to taste. Spread the mixture on whole-grain bread. Add lettuce or sliced cucumber.

• Turkey and cheese roll-ups. For a quick and easy lunch, roll up slices of deli turkey with your favorite cheese. Add a slice of cucumber or some lettuce for crunch. Use other types of meats or cheese to personalize your roll-ups. Feel free to dip them in your favorite dressing or sauce.

Dinner

• Simple chicken noodle soup. Prepare a bowl of chicken noodle soup using low-sodium chicken broth, cooked shredded chicken, and your choice of noodles. Diced carrots, celery, and onions can enhance the flavor. Add salt and pepper to taste.

• Baked fish and steamed vegetables. Bake a mild white fish like cod with a bit of lemon juice, salt, and pepper. Serve it with steamed vegetables such as green beans or asparagus. This works with almost any type of fish and vegetable. Try different pairings to see what you like best.

• Pasta with olive oil and parmesan. Cook your favorite pasta and toss it with a little olive oil and grated Parmesan. Add salt and pepper to taste. You can also add cooked vegetables, like spinach or cherry tomatoes, for added flavor and nutrients.

Snacks and desserts

• Rice pudding. Make a simple rice pudding by simmering cooked white rice in milk. Add a touch of sugar and cinnamon. Enjoy it warm or cold for a comforting and easy-to-digest treat.

• Applesauce with cinnamon. Try a bowl of applesauce with a dash of cinnamon for a soothing snack or dessert. You can also try other fruit purees, such as pear or peach, to switch it up.

• Crackers and nut butter. For a quick and easy snack, spread a thin layer of any nut butter on crackers. Try adding apples or raisins. This combination offers a blend of carbs and protein to keep your energy stable.

The best meals are those you enjoy and don’t mind making. Your tastes may change over time. When they do, take a look at this guide for new ideas. Feel free to make them your own by adding your favorite ingredients and flavors. Just keep in mind the factors that make a meal easy on the stomach.