The immunity-boosting meal plan

Eat yourself healthy with this seven-day diet.

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With the weather getting colder, many of us are thinking about how to stay healthy and fight off colds and influenza. While there’s no magic elixir, eating a healthy diet comprised of foods known to have immunity-boosting qualities may help. Several nutrients have been noted to have these properties, such as protein, vitamin A, vitamin C, vitamin E, and zinc. A diet that includes lots of fruits and vegetables high in vitamins A and C including citrus fruits such as oranges and grapefruit, strawberries, raspberries, broccoli and carrots, foods with vitamin E such as avocado, and lean meats and legumes as sources of protein can be low in fat, low in calories and delicious. Check out this immunity-boosting meal plan to see how to work these cold and flu fighters into your diet.

Aim to drink 8 cups of water throughout each day.

Monday

Breakfast

• 1 cup yogurt
• ½ cup strawberries, halved
• 1 cup orange juice
Snack

• 4 graham cracker squares
• 1 tbsp almond butter
Lunch
Tuna-sunflower wrap

• 2 hardboiled eggs, sliced
• 1 whole wheat tortilla
• ½ cup lettuce
• ½ cup (60 g) tuna (mixed with 1 tsp mayonnaise)
• 1 tbsp sunflower seeds
• 1/3 avocado, sliced
Snack

• 10 baby carrots
• 1 cup skim milk
Dinner
Honey ‘n’ lime glazed salmon

• ½ cup cooked green beans
• ½ cup cooked brown rice
• ¼ canteloupe, cut in chunks
Total Calories: 1729
Tuesday
Breakfast

• 2 rice cakes
• 2 tbsp almond butter
• 1 grapefruit
• 1 cup green or black tea
Snack

• 1 orange
• 1 cup skim milk
Lunch
Leftover Honey ‘n’ lime glazed salmon

• 1 cup green leaf lettuce
• ¼ cup sunflower seeds
• 1 whole wheat pita

Option: Use pita to make a Honey n’ lime glazed salmon pita sandwich or simply eat pita quarters as a side

Snack

• 1 cup yogourt
• ½ cup strawberries
Dinner
Chard ‘n’ cheese pie
Green salad

• 1 cup green or red leaf lettuce
• ½ cup sliced mushrooms
• ½ cup sliced cucumber
• 5 grape tomatoes
• 1 tbsp salad dressing
Total calories: 1747
Wednesday
Breakfast
1 yogourt smoothie

• 1 cup yogourt
• ½ cup raspberries

Blend together until desired consistency

Snack
Quick Avocado-Cheese snack

• ½ whole wheat pita
• ¼ avocado
• 1 oz cheddar cheese
Lunch
Leftover Chard ‘n’ cheese pie

• 1 whole wheat roll
• 1 cup skim milk
Snack

• ¼ cup almonds
• 1 orange
Dinner
Grilled teriyaki-orange turkey breast

• ½ cup cooked quinoa
• 1 cup kale, stir-fried with 1 chopped garlic clove and 1 tsp olive oil
• 1 cup vanilla frozen yogourt
Total calories: 1811
Thursday
Breakfast

• 1 cup whole grain cereal
• ¼ cup blueberries
• 1 cup yogourt
• 1 cup green tea
Snack

• 1 apple
Lunch
Arugula-Tuna Wrap

• 1 whole grain tortilla
• ½ can (60 g) tuna (mixed with 1 tsp mayonnaise)
• ½ avocado, sliced
• ½ cup arugula
• 1 cup skim milk
• 1 plum
Snack

• 10 carrot sticks
Dinner
Feta, rapini and sweet red pepper pasta

• ½ grapefruit
Total calories: 1856
Friday
Breakfast

• 1 cup mixed fruit yogurt
• ½ cup raspberries
• 1 cup green tea
• 2 rice cakes
• 1 tbsp almond butter
Snack

• 1 grapefruit
• 4 graham crackers (1 large rectangle)
Lunch
Leftover Feta, rapini and sweet red pepper pasta

• 1 small whole wheat roll
• 1 orange
Snack

• ½ whole wheat pita
• 2 oz cheddar cheese
Dinner
Superb pressed lemony chicken

• ½ cup cooked brown rice
• 1 cup steamed broccoli
• 2 ginger snaps
Total calories: 1835
Saturday
Breakfast

• 1 cup cooked oatmeal
• ¼ cup raisins
• 1 cup orange juice
Snack

• 1 apple
• 2 oz cheddar cheese, cubed
Lunch
Beefy Caesar Salad with hot garlic bread
Snack

• 2 cups air-popped popcorn
• 1 cup green tea
Dinner
Chunky fall chili

• 1 cup brown rice
• 2 tbsp grated cheddar cheese
• 1 cup frozen yogurt
Total calories: 1765
Sunday
Breakfast
3 pancakes

• ½ cup strawberries
• 1 cup skim milk
Snack

• 1 pear
Lunch
Leftover Chunky fall chili

• ½ cup cooked brown rice
• 2 tbsp grated cheddar cheese
Snack

• 3 stalks celery
• 2 tbsp peanut butter
Dinner
Chicken-and-almond stir-fry

• 1 cup couscous, cooked
• 1 cup stir-fried red and yellow pepper strips
• ½ red pepper
• ½ yellow pepper
• ½ tsp olive oil
• ½ cup ice cream
Total calories: 1687