A protein plate for lunch. Tofu, chicken, onions, hen of the woods shrooms, red cabbage, two eggs, and half an avo. I'm currently increasing my protein intake and workouts because I will in six weeks participate in an event put on by my employer and I intend to keep up with people 15 and maybe 20 years younger than me. So it's a bit more protein, some of it from soy because it's a complete protein and because it's not as hard on the kidneys as animal protein. I'm also having more carbs, usually before and after a workout because I want my glycogen stores full.
Having some type of cruciferous vegetable every day is almost mandatory in my opinion. Red cabbage contains anthocyanins, very effective antioxidants. It's the anthocyanins that give red cabbage and berries the red/purple/blue color. White cabbage has more vitamin A. When you eat any cruciferous (cabbage family) vegetable you are eating an anti-inflammatory food that also protects your DNA from unwanted mutations (cancer).
Things to look up if you are interested:
cruciferous vegetables antioxidative anticarcinogenic properties
glucoraphanin
myrosinase,
sulforaphane
And, by the way, nutritional advice does not constitute medical advice. It would also be a lie to claim that even ideal nutrition can undo the damage done by poor lifestyle choices over the course of years or decades. Proper nutrition and exercise, and there is leeway for what constitutes "proper" because everyone is somewhat different, are simply the best preventatives we have.