Especially in flu season, people take recourse to immune-boosting foods like broccoli, beetroot, ginger, vitamin C-rich citrus fruits, garlic, turmeric, spinach, green tea and berries.
Need a little help turning some of these ingredients into tasty meals?
Packed with nutrients and rich in flavor, this immunity booster diet plan will help strengthen your body’s natural defenses all week long.
Inspiration for your meal plan
A healthy lifestyle is a journey, and every bite is a step towards a stronger, more vibrant you. However, keep in mind to also drink at least 64 oz (around 1.5 liters) of water a day, and always consult with a healthcare professional before making significant changes to your diet, especially if you have any underlying health conditions.
Day 1
Breakfast
Greek yogurt with mixed berries and chia seeds
Lunch
Chickpea salad with spinach, cherry tomatoes, cucumber, and a lemon vinaigrette dressing
Snack
Sliced bell peppers with hummus
Dinner
Baked salmon with quinoa and steamed broccoli
Spinach is rich in vitamins A, C, K and antioxidants that help your body fight off infections.
Day 2
Breakfast
Cooked oatmeal topped with sliced bananas, almonds, and a drizzle of honey
Lunch
Lentil soup with a side of whole grain crackers
Snack
Orange slices with a handful of walnuts
Dinner
Stir-fried tofu with mixed vegetables (bell peppers, broccoli, carrots) and brown rice
Day 3
Breakfast
Whole grain pancakes with blueberries and a dollop of Greek yogurt
Lunch
Quinoa bowl with roasted vegetables (zucchini, eggplant, bell peppers) and feta cheese
Snack
Cottage cheese with pineapple chunks
Dinner
Baked chicken thighs with sweet potato mash and steamed green beans
Quinoa is a whole grain that contains plenty of zinc and vitamin B6, both of which are vital for maintaining a healthy immune system.
Day 4
Breakfast
Whole grain pancakes with blueberries and a dollop of Greek yogurt
Lunch
Quinoa and black bean salad with bell peppers, corn and red onion, tossed in a lime vinaigrette.
Snack
Greek yogurt with a drizzle of honey and a sprinkle of pumpkin seeds
Dinner
Grilled shrimp with sweet potato wedges and asparagus
Day 5
Breakfast
Whole grain toast with almond butter and sliced strawberries
Lunch
Mediterranean-style falafel salad with cucumber, tomatoes, red onion, and a lemon-tahini dressing
Snack
Carrot sticks with guacamole
Dinner
Baked cod with quinoa and roasted Brussels sprouts
Falafel is made from ground chickpeas, which are rich in protein, fiber, and other essential nutrients like zinc and folate.
Day 6
Breakfast
Chia seed pudding made with almond milk, topped with mixed berries
Lunch
Spinach and kale salad with grilled chicken, cherry tomatoes, and a balsamic vinaigrette dressing
Snack
Apple slices with a handful of almonds
Dinner
Vegan chili made with kidney beans, black beans and tomatoes, served with a side of cornbread
Making chia seed pudding is easy. Simply let the seeds soak in milk overnight. By morning, they will have become a pudding by absorbing all the liquid.
Day 7
Breakfast
Avocado toast with poached eggs and black sesame seeds
Lunch
Lentil and vegetable curry with brown rice
Snack
Sliced cucumber with tzatziki sauce
Dinner
Grilled steak or portobello mushrooms with a side of quinoa and spinach
Lentils are legumes higher in protein and iron than steak. They come in various colors, such as brown, green, and red.
Additional immunity boosters
A balanced diet optimally supports the body against infection. However, as the Harvard T. H. Chan School of Public Health’s “The Nutrition Source” platform argues: a strong immune system also relies on a range of additional factors, such as sufficient sleep, exercise and low stress levels. Finally, stay positive! An upbeat attitude boosts your energy and overall sense of wellbeing.
Understanding and maintaining a healthy microbiome are integral to supporting a robust immune system. Sign up for our webinar on “Immunity and the microbiome” if you are interested in learning more about the topic!
