There are many questions about cancer and its treatment that need to be resolved. If you’re undergoing cancer treatment and are told to get more sleep, exercise, or eat more protein, it can feel very overwhelming, especially if you’re just trying to get through the day. When you have no appetite, food tastes weird, or you have constant nausea, it can seem nearly impossible to reach basic nutritional goals.
That being said, it’s important to remember why protein is important. Cancer and cancer treatments such as chemotherapy, radiation, and surgery break down proteins, so your body needs more protein to maintain it. Protein provides the body with the building blocks it needs to repair tissues, support immune function, maintain muscle mass, and protect against cancer-related cachexia (wasting syndrome) and physical stress.
Here are some protein sources to prioritize and tips for optimizing your intake during cancer treatment and recovery.
How much protein do I need?
What does it look like in terms of the average adult’s diet?
For most adults, this equates to about 75 to 110 g of protein per day. For example, if you weigh 150 pounds (lb), you might aim for 85 to 100 g per day. If you eat it throughout the day, you’ll end up with 25 to 30 g of protein per meal.
I recommend relying on plant-based protein sources (more on this later). Here’s what a plant-forward day looks like with 90 g of protein.
- breakfast Smoothie made with soy milk, banana, frozen berries, almond butter, and flaxseed (optional: plant-based protein powder for a protein boost)
- lunch Lentil soup drizzled with roasted vegetables and olive oil and topped with hemp seeds (optional: blend with silken tofu for extra protein)
- Snack options (high protein and fiber) Soy or protein-enriched almond yogurt with chia seeds, baked edamame, apples and nuts and seeds, or limited ingredient protein bars
- dinner Stir-fried tofu and vegetables over brown rice or quinoa
Why I value plant protein
As a lifestyle medicine doctor, I can tell you that it’s not just important to meet your protein goals, but the source of your protein is also important.
What’s especially surprising is that even small changes can lead to meaningful change. Replacing just 3% of your daily calories from animal protein with plant protein can reduce your risk of dying from cancer. This only requires one swap, such as replacing meat with lentils, tofu, or beans.
my favorite plant protein
My favorite plant-based protein is soy, and there’s a reason why it gets special attention.
Tofu contains about 20g of protein per cup, while edamame contains 18g of protein and about 8g of dietary fiber per cup. Whole soy foods, such as edamame, tofu, and tempeh, are associated with a lower risk of breast cancer and fewer recurrences in survivors.
Many cancer survivors experience downstream effects from treatment, such as metabolic changes such as high cholesterol and treatment-induced menopause, which can lead to symptoms such as hot flashes. Soy has been shown to improve cholesterol levels and potentially reduce vasomotor symptoms such as hot flashes, making it a superstar plant protein for cancer survivors.
Lentils are another protein staple that I love and recommend. One cup provides approximately 18g of protein and 16g of dietary fiber. Lentils are widely available, affordable, and easy to prepare. Can be blended into soups, sauces, and dips. They are also often easier to digest than other legumes, making them especially helpful for people experiencing side effects from medical treatments.
As a genetic mutation carrier, it is a staple food I rely on in my kitchen to reduce my risk of cancer.
Tips for adding protein when meals are tough
The most common cancer treatment-related side effects include loss of appetite, change in taste, nausea, and vomiting. And the act of eating itself can be overwhelming and exhausting.
Here are some strategies that have worked for my palliative care patients.
- Eat smaller portions more often. These meals may seem more like heavy snacks than full meals.
- When your appetite is low, try smoothies and shakes to increase your protein intake. You can make it at home using simple ingredients or purchase high-quality plant-based options like Kate Farms. These pre-made shakes are a practical and convenient way to support your protein, fiber, and essential nutrient needs when it’s hard to eat well.
- Choose soft foods like soups, stews, purees, and oatmeal. These are easier to chew, swallow, and digest, and require less energy to eat, which can make a big difference when dealing with fatigue and nausea.
- Use a simple protein booster anywhere. Add hemp or ground flaxseed to oatmeal, mix nutritional yeast into soups and pastas, add textured vegetable protein (TVP) to sauces and stews, have roasted chickpeas or trail mix nearby, and spread nut butter on toast, fruit, and crackers.
This is what I want you to take with you.
Increasing your protein intake during cancer treatment and recovery helps maintain lean muscle mass, maintain muscle strength, support your immune system, and protect your quality of life. Prioritizing plant-based protein provides fiber, essential nutrients, and the added benefits of long-term cancer risk reduction and longevity support.
This season isn’t about perfection or Instagram-worthy plates. It’s about meeting your body as it is, even if that means doing it over a smoothie, a bowl of soup, or just a handful of edamame beans at a time.
