Opt for scrambled eggs with diced red or orange vegetables (tomatoes, carrots or bell peppers) and chopped dark greens (spinach or broccoli). Have this alongside a fruit such as grapefruit, cantaloupe or blackberries.
Alternative option: Oatmeal with fresh in-season fruit. If available use cranberries or nectarines and pair with nuts - ideally walnuts or sliced almonds.
Tip: To increase the absorption of carotenoid compounds found in red and orange vegetables as well as dark greens, add a healthy fat to the mix. A teaspoon of olive oil or a tablespoon of shredded cheese will do.
For a healthy lunch opt for a fish taco in a corn tortilla with grilled low-mercury fish - try trout or cod. Serve with a crunchy peanut slaw with some cabbage or bok choy, snow peas and green onions. Serve alongside a portion of fruit - orange, watermelon or blueberries.
Tip: Increase your phytochemical variety by using purple cabbage - a good source of antioxidants.
Opt for a light dinner such as lentil soup with onions, celery, carrots, tomatoes, dark greens (spinach or kale), black pepper and various spices, plus a side of fruit.
Tip: Be sure to sprinkle some pepper - it contains a compound called piperine which may help increase the bioavailability of the cartenoids in veggies.