Meal Planning for Immunity: A Week of Immune-Boosting Meals

 

A strong immune system starts with consistent, nutrient-dense meals. To help you stay on track, here’s a 7-day immune-boosting meal plan, featuring key ingredients like citrus fruits, leafy greens, probiotics, and anti-inflammatory spices.

Meal Plan Overview

Each day includes a balanced breakfast, lunch, dinner, and a snack packed with vitamins, antioxidants, and gut-friendly foods to enhance immunity.

Day 1: Antioxidant Kickstart

☀️ Breakfast: Citrus & Yogurt Immune Booster Smoothie (from our previous recipe)

🍽 Lunch: Lentil & Spinach Soup with Garlic Toast

🌙 Dinner: Grilled Salmon with Roasted Brussels Sprouts & Quinoa

🥑 Snack: Handful of almonds & a cup of green tea

Day 2: Gut-Friendly Goodness

☀️ Breakfast: Greek Yogurt with Honey, Walnuts & Blueberries

🍽 Lunch: Kimchi & Avocado Brown Rice Bowl with Sesame Seeds

🌙 Dinner: Garlic & Mushroom Immune-Boosting Stir-Fry (recipe above)

🥑 Snack: Orange slices with dark chocolate

Day 3: Anti-Inflammatory Power

☀️ Breakfast: Warm Oatmeal with Chia Seeds, Turmeric, and Banana

🍽 Lunch: Chickpea & Kale Salad with Lemon-Tahini Dressing

🌙 Dinner: Baked Turmeric Chicken with Roasted Sweet Potatoes

🥑 Snack: Ginger tea with honey & a handful of sunflower seeds

Day 4: Vitamin C Boost

☀️ Breakfast: Scrambled Eggs with Spinach & Whole Wheat Toast

🍽 Lunch: Quinoa & Roasted Red Pepper Bowl with Citrus Dressing

🌙 Dinner: Grilled Shrimp with Garlic & Steamed Broccoli

🥑 Snack: Grapefruit & Pumpkin Seeds

Day 5: Healing & Hydrating Foods

☀️ Breakfast: Green Detox Smoothie (Spinach, Apple, Lemon, Ginger, Cucumber)

🍽 Lunch: Avocado Toast with Poached Egg & Microgreens

🌙 Dinner: Miso Soup with Tofu, Shiitake Mushrooms & Bok Choy

🥑 Snack: Carrot & Hummus Sticks

Day 6: Superfood Saturday

☀️ Breakfast: Almond Butter & Banana on Whole-Grain Toast

🍽 Lunch: Roasted Beet & Goat Cheese Salad with Walnuts

🌙 Dinner: Wild-Caught Salmon with Garlic-Lemon Dressing & Steamed Asparagus

🥑 Snack: Dark Chocolate & Brazil Nuts

Day 7: Refresh & Reset

☀️ Breakfast: Chia Pudding with Coconut Milk & Berries

🍽 Lunch: Lentil & Carrot Soup with Whole Wheat Crackers

🌙 Dinner: Vegetable Stir-Fry with Tofu & Brown Rice

🥑 Snack: Green tea & a handful of cashews

Meal Prep Tips for an Immune-Boosting Week

✅ Batch Cook Soups & Grains – Make large portions of lentil soup, quinoa, and brown rice to use throughout the week.

✅ Chop & Store Veggies in Advance – Pre-cut kale, spinach, and carrots for easy access.

✅ Make Smoothie Packs – Freeze pre-measured smoothie ingredients in individual bags for quick blending.

✅ Incorporate Hydrating Drinks – Drink herbal teas, lemon water, and bone broth for added hydration and immune support.

Bonus: Immune-Boosting Tea Recipe

Turmeric Ginger Honey Tea

A soothing, anti-inflammatory tea to sip daily.

Ingredients:

1-inch fresh ginger, sliced

½ tsp turmeric powder (or fresh turmeric, grated)

1 tbsp raw honey

1 cup hot water

Juice of ½ lemon

Instructions:

1. Boil ginger in water for 5 minutes.

2. Stir in turmeric and let steep for another 2 minutes.

3. Strain into a cup, add honey and lemon juice, and enjoy!