The Immunity Boosting Meal Plan

The immunity boosting meal plan for 7 days 

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.

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