A cancer dietitian shares 3 lunches that could help prevent colon cancer, a condition on the rise in young people

Birdi is a fan of this quick all-day brunch-style recipe. It’s simple to make and high in protein from the eggs and cottage cheese.

To make it, mix two large eggs and full-fat cottage cheese in a bowl, seasoning with sea salt and pepper. Then, add the mixture to a nonstick skillet over medium-low heat with some olive oil. Scramble for three to five minutes until the eggs have set and are no longer runny.

She pairs the eggs with whole wheat toast for fiber and sprinkles some chopped chives on top for flavor.

Baked beans on toast with spinach and cherry tomatoes

For a nutritious and comforting lunch that is packed with fiber, Birdi recommended a lentil and vegetable soup. One cup of lentils contains around 15 grams of fiber.

“Add a sprinkle of nuts or seeds on top like flaked almonds, pumpkin, chia, or flax seeds, to further bolster fiber,” she said.

She’s a fan of this recipe but recommended adding some carrots, celery, and tomatoes for added nutrients.