This healthy 7-day meal plan is full of nutritious and nourishing recipes to support immune health. Including a downloadable pdf with a grocery list and recipes!
A healthy 7-day meal plan focusing on recipes with wholesome ingredients that support immune health. This meal plan can be used throughout the winter months or as a healing tool when you are feeling under the weather.
Disclaimer: I have a very inclusive philosophy around food and truly believe that all foods fit into a healthy lifestyle. In sharing these meal plans I hope to support and encourage you to add more nutrient-dense foods into your life in a way that is accessible and easy.
MEAL PLAN SERIES: As often as I can I will share a new meal plan, in the hope to introduce the benefits of a multitude of healthy dietary styles. If reading meal plans or dietary theory is triggering for you please skip this post.
This does not substitute for medical advice and I do not provide medical advice, diagnosis, or treatment. Please seek diagnosis, treatment, and advice from qualified providers based on your condition. If you are interested in personalized nutrition based on your unique constitution feel free to read more about my private functional nutrition practice here.
Ok, let's get to the meal plan!
In this article, we will cover:
- The health benefits of an Immune Supportive meal plan
- Immune supportive nutrients
- Who this meal plan is best suited for
- 7-day immune supportive meal plan recipes
HOW TO USE THIS MEAL PLAN:
Scroll down to find all of the recipes for breakfast, lunch, dinner, and, snacks. This is a 7-day meal plan, including one week of delicious, wholesome, health-supportive foods.
- Detailed meal schedule
- Complete Grocery list
- All complete recipes
- Downloadable as an easy-to-read and implement PDF that you can print out and take directly to the grocery store, or open on your phone for easy instructions
IMMUNE SUPPORT MEAL PLAN
Health Benefits of Immune Support Meal Plan
I think now more than ever we are all keenly aware of the importance of a robust, well-functioning immune system as the cornerstone of good health and wellbeing. A resilient immune system enables you to efficiently fight off disease and infections and allows you to recover more quickly and seamlessly if/when you do get sick.
The general concept of an Immune Support Meal Plan is:
I think the name says it all: a meal plan to support your immune system and encourage greater resilience through the cold and flu season. However, it’s important to note that there is no one “magic pill” or food that will single-handedly support your immune system (though admittedly that would make it so much easier!).
Immune health is a long game.
You need a rich variety of foods that provide a natural and diverse abundance of vitamins, minerals, and nutrients that work synergistically to fortify your immune system and keep it running smoothly. Think antioxidant-rich foods (vitamin C and E, carotenoids), vitamin A (beta carotene), mineral-rich foods (zinc, selenium, magnesium), omega-3 fatty acids, and all-around clean, wholesome gut-supporting and anti-inflammatory foods that do not put further stress on your immune system.
And while my Immune Support Meal Plan focuses primarily on food, I’d be remiss not to mention the importance of other lifestyle aspects that improve immune function, like daily movement and exercise, stress relief (meditation), proper sleep hygiene, and time in nature (vitamin D)…just to name a few! Remember folks, nutrition is just one piece of the health pie, though a very important one of course!
Immune Supportive Nutrients
This plan was created with a few specific nutrients in mind:
Vitamin C is an essential micronutrient that supports various cellular functions of our immune system. A lack of vitamin C can make you more prone to getting sick. This plan provides an average of 500 mg per day of vitamin C from whole food sources like greens, cauliflower, red bell peppers, radicchio, and grapefruit.
Zinc is an essential mineral critical for immune function. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, nuts, seeds, and meat.
Vitamin A is a fat-soluble antioxidant involved in the cellular immune response and provides enhanced defense against multiple infectious diseases. This meal plan is packed with vitamin A sources like sweet potato, and dark leafy greens like kale. These foods are paired with healthy fats to increase vitamin A absorption.
Selenium is an essential mineral that is required for the function of almost every arm of the immune system. This plan provides over 70 mcg of selenium by incorporating sardines, eggs, beef, and oats.
Vitamin E is a powerful antioxidant that helps the body fight off infection. Diets high in vitamin E improve cellular immunity by protecting against cell damage. This program incorporates vitamin E from almond butter, avocado, and sardines.
Who is the Immune Support Meal Plan For?
That’s the beauty of it, this meal plan is great for anyone and everyone looking to support their immune system especially as we head into the winter months.
7-DAY Immune Health MEAL PLAN RECIPES:
If you'd like a complete pdf download of this meal plan including, a detailed schedule, grocery list, and pdf of all the delicious recipes download it by clicking the button below.
IMMUNE-SUPPORTIVE BREAKFAST RECIPES
Orange Immunity Smoothie
When I am under the weather this is the smoothie I crave. Banana, orange, and pumpkin with warming spices of ginger, turmeric, and cinnamon. Add any plant-based milk you like and a bit of ice (or skip the ice if you don't want it too cold).
Mushroom Scrambled Eggs + Grapefruit
Soft scrambled eggs + lots of immune-supportive mushrooms. Serve with a vitamin C rich 1/2 grapefruit on the side. This is the ideal immune-supportive breakfast. Mushrooms contain beta-glucans a potent immune modulator.
Mushroom and Bok Choy Congee
Congee is essentially a rice porridge. It is highly modifiable to include flavors and nutrients that you love. I have recently become mildly obsessed with congee, especially when I am feeling under the weather. It is a simple formula 1 cup rice to 6 cups liquid (I use vegetable broth or bone broth but you can also use water) + a good amount of grated ginger. Cook for at least 1 hour. You are looking for a porridge consistency. This recipe is then topped with sauteed mushrooms and bok choy.
IMMUNE SUPPORTIVE LUNCH AND DINNER RECIPES
There are a few additional immune-supportive recipes found in the downloadable meal plan.
Garlic + Soup – need I say anymore? I also call this “The soup that saved my life. Twice.
Ginger Salmon Patties with Fennel and Cucumber Salad
Make simple salmon patties with flaked salmon (or canned salmon works), green onion, grated ginger, and salt. Cook the patties in a hot skillet with avocado oil for 4-6 minutes flipping halfway through cooking. Serve with a simple sliced cooling fennel and cucumber salad.
I always add some fermented food into my diet when I am under the weather. This 10 minute meal is one of my favorite go-to recipes!
What would an immune health meal plan be without chicken soup?! This is my families recipe that has been made for generations. It is the real deal!
FUNCTIONAL ELIXIRS FOR IMMUNE HEALTH
A grain-free muffin recipe using fiber-rich coconut flour. This makes 12+ muffins and is the perfect sweet treat.
Lemon Ginger Tea
I use a variety of teas when I am under the weather, but this is my go-to. Strong fresh ginger with vitamin C rich lemon. You can also find my flu-fighting tea recipe here.
DOWNLOAD THE RECIPES, and GROCERY LIST AS A PDF
To make life super duper easy I put this all together in a comprehensive pdf with recipes, a grocery list, meal schedule, and nutrition analysis. The cost of the download is $6
I hope you love this meal plan!
Do you have a specific meal plan you'd like to see in this series? Paleo? Vegan? Low-Fodmap? Comment below!
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