Immune System Hack Diet

Prevent chronic disease, promote health and longevity with these foods and meals. First I list some key foods, then a daily meal plan, and finally, references at the bottom to read more details.

  • Greens: broccoli, kale and bok choy particularly recommended, spinach also — best when blended, chewed or chopped to support ITC creation
  • Beans and Lentils, (reduce colon cancer risk by 50%) sample beans include:
    • Black beans – my ‘go-to’/default bean
    • Chick pea / garbanzo beans – great for salads too
    • Canary beans
    • Black eye peas
  • Onions, again best chopped or chewed
  • Mushrooms — cooked, simple white mushrooms are fine (reduce breast cancer risk by 80%)
  • Berries — I buy bags of frozen strawberries, wild blueberries and raspberries, and then have a few berries in the evening for dessert (reduce inflammation, prevent DNA damage)
  • Seeds and Nuts — once in a while I buy a can of mixed nuts, preferably unsalted, also a bottle of unsalted sunflower seeds. great for snacking during the day

Here’s what  a typical day of meals looks like:

Breakfast – looks a lot like dinner 🙂

Take a bowl
Add half or more of a can of beans; bonus points if you buy dried beans and soak them overnight instead of using canned
Wash and cut 1-2 white mushrooms
Slice and dice some onion
Optional: a few slices of a pepper, green or another color, carrot or eggplant
Greens: broccoli, spinach, kale, cabbage, zucchini or bok choy

I slip it into the microwave and set it on 80% power and cook for 5 minutes. Only 80% to avoid bursting beans :).

Wrap up the leftover beans and other food and store for the next meal.



  • Salad of lettuce, tomato, cucumber, possibly some green/colored pepper
  • Add some vegan salad dressing
  • Heat up leftover beans from breakfast, or open up a new can, in microwave at 80% for 3 mins, add some tomato if you’d like
  • Spread the warm beans over the salad


Basically the same as breakfast, I often skip the onion, and sometimes squeeze 1-2 pieces of garlic in a garlic press and include that. Sometimes I add some curry.


Here are some simple healthy snacks that are easy to munch on:

  • slices of cucumber
  • olives
  • mini carrots, but not too much or often
  • nuts or seeds
  • sometimes a few slices of frozen strawberries

Supplements: CoQ10 30mg, Alphalipoic Acid 100mg, Turmeric, Green Tea, Vitamin D 2,000IU

With this diet, if you’re hungry, just prepare and eat more, even if it’s not officially time for your next meal. If you’re craving something to eat even after trying the above snacks, just warm up half a can of black beans

Try not too eat supper very late, preferably start by 6-7pm.

Bonus: drink green tea (early in the day rather than later)

If you feel a cold threatening your immune system, chew on some kale, pop a few wild blueberries and add an extra mushroom to your next meal.

My personal next steps with the diet: Reduce junk food I eat on the side, reduce soda, replace breakfast with a green (kale) smoothie (I’m currently too lazy in the prep area and with washing the blender…)

Here are the references, with the real details on how these foods help prevent cancer and more:

Super-Immunity, the book by Dr. Fuhrman

Article on these food items

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