While you can’t necessarily “boost” your immune system, you can practice healthy habits that help your immune system function to the best of its ability. Eating a balanced diet, getting adequate sleep and reducing stress as much as possible can all help support your immune system naturally, no crazy supplements or expensive “superfoods” needed. And while a healthy diet certainly doesn’t hurt, if you’re trying to prevent a cold, the flu or COVID-19, proper hand-washing, not touching your face and following the guidelines from the Centers for Disease Control and Prevention are what can actually help. Read More: How to Actually Support You Immune System & Not Get Sick This healthy, balanced meal plan helps to support a healthy immune system while delivering the comfort you crave from food, plus it uses pantry staples that you likely already have in your kitchen. We set this plan at 1,500 calories and included modifications to make this plan 1,200 or 2,000 calories a day, depending on your needs. 6 swaps to slash added sugar What Does Your Immune System Do? The immune system is our body’s natural protector against infection. White blood cells, antibodies and several different organs work together to recognize harmful bacteria and foreign invaders and in turn eliminate them. The immune system also remembers infections and learns from them, so if you’re exposed to the same infection later, your immune system is better equipped to fight that specific invader again in the future. How to Strengthen Your Immune System To help support your immune system to the best of its ability, continue to practice healthy behaviors like getting plenty of rest and quality sleep, reduce stress, eat a healthy balanced diet and drink plenty of water. Plus, consider getting outside for a walk— research shows that vitamin D, which our bodies can make from sunlight, can help improve our immune system. Food to Eat for a Healthy Immunity: Focusing on foods that contain these nutrients may help support a healthy immune system. But remember, the best defense against colds and viruses is good hygiene practices (washing your hands regularly, not touching your face), avoiding sick people and staying home yourself if you feel ill. Vitamin C: Although it won’t prevent a cold, research shows that vitamin C may decrease the duration of a cold, so fill up on citrus, strawberries, kiwi, cantaloupe and bell peppers.Zinc: Found in beef, beans and fortified grains, this mineral helps produce infection-fighting white blood cells. Aim to get this nutrient from food rather than a supplement, as research shows that zinc in too-large amounts (like what you find in supplements) can inhibit the immune system and even be toxic.Vitamin D: This fat-soluble vitamin is absorbed best when we get it from 10 to 15 minutes of direct sun exposure. Food sources include fortified dairy and fatty fish, like salmon. Vitamin D supplements may be warranted for people living in regions with long winters and thus less sunlight, but speak to your doctor or a dietitian beforehand. How to Meal-Prep Your Week of Meals Do these simple meal-prep steps ahead of time to get ahead for the workweek. Prepare Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese to have for breakfast throughout the week.Assemble Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5.Whip up Balsamic Vinaigrette to have throughout the week. Day 1 Shrimp Pasta Salad Breakfast (304 calories) 1 serving Berry-Kefir Smoothie A.M. Snack (216 calories) 1 medium orange2 Tbsp. unsalted dry-roasted almonds Lunch (304 calories) 1 serving Green Goddess Salad with Chickpeas P.M. Snack (249 calories) 1 medium apple3 Tbsp. unsalted dry-roasted almonds Dinner (429 calories) 1 serving Shrimp Pasta Salad Daily Totals: 1,503 calories, 75 g protein, 190 g carbohydrates, 41 g fiber, 60 g fat, 895 mg sodium To make it 1,200 calories: Remove the almonds from both A.M. and P.M. snacks. To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 clementine plus 1 serving Everything Bagel Avocado Toast to lunch. Day 2 two bowls with veggie and rice meal and a bowl of raw baby spinach Breakfast (261 calories) 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese1 medium apple A.M. Snack (62 calories) 1 cup blackberries Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (77 calories) 1 cup sliced cucumber1 orange Dinner (716 calories) 1 serving Vegan Coconut Chickpea Curry1 serving Guacamole Chopped Salad Daily Totals: 1,509 calories, 62 g protein, 178 g carbohydrates, 43 g fiber, 66 g fat, 1,694 mg sodium To make it 1,200 calories: Remove the orange from P.M. snack, and skip the Guacamole Chopped Salad at dinner. To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, and add 1/4 cup hummus to P.M. snack. Day 3 pan of Pesto Ravioli with Spinach & Tomatoes Breakfast (304 calories) 1 serving Berry-Kefir Smoothie A.M. Snack (145 calories) 2/3 cup raspberries2 Tbsp. unsalted dry-roasted almonds Lunch (392 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (186 calories) 1/2 cup blackberries3 Tbsp. unsalted dry-roasted almonds Dinner (452 calories) 1 serving Pesto Ravioli with Spinach & Tomatoes2 cups mixed greens1 Tbsp. Balsamic Vinaigrette Daily Totals: 1,480 calories, 72 g protein, 151 g carbohydrates, 35 g fiber, 73 g fat, 1,120 mg sodium To make it 1,500 calories: Remove the almonds from both A.M. and P.M. snacks. To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. almond butter and 1 clementine to breakfast, and add 1 large pear to lunch. Day 4 Baked Eggs in Tomato Sauce with Kale Breakfast (479 calories) 1 serving Old-Fashioned Oatmeal1 medium apple1/4 cup chopped walnuts1 Tbsp. ground flaxseed A.M. Snack (131 calories) 1 large pear Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (62 calories) 1 medium orange Dinner (415 calories) 1 serving Baked Eggs in Tomato Sauce with Kale1 slice whole-wheat bread, toasted Daily Totals: 1,480 calories, 69 g protein, 174 g carbohydrates, 36 g fiber, 63 g fat, 1,506 mg sodium To make it 1,500 calories: Remove the apple at breakfast. To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack. Day 5 Classic Chicken Soup Breakfast (261 calories) 1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese1 medium apple A.M. Snack (286 calories) 1 large pear3 Tbsp. unsalted dry-roasted almonds Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (216 calories) 1 medium orange3 Tbsp. unsalted dry-roasted almonds Dinner (365 calories) 1 serving Classic Chicken Soup2 cups mixed greens1 Tbsp. Balsamic Vinaigrette Daily Totals: 1,521 calories, 85 g protein, 157 g carbohydrates, 36 g fiber, 67 g fat, 1,611 mg sodium Meal-Prep Tip: Reserve 2 servings of Classic Chicken Soup to have for lunch on Days 6 and 7. To make it 1,200 calories: Remove the almonds from both A.M. and P.M. snacks. To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 tsp. unsalted butter to breakfast, and add 1 cup nonfat plain Greek yogurt with 1/4 cup chopped walnuts to A.M. snack. Day 6 Stuffed Sweet Potato with Hummus Dressing Breakfast (220 calories) 1 serving Old-Fashioned Oatmeal1 Tbsp. chopped walnuts1 1/2 tsp. ground flaxseed A.M. Snack (271 calories) 3/4 cup nonfat plain Greek yogurt1 large peach2 Tbsp. unsalted dry-roasted almonds Lunch (335 calories) 1 serving Classic Chicken Soup1 medium orange P.M. Snack (181 calories) 1 small apple2 Tbsp. unsalted dry-roasted almonds Dinner (472 calories) 1 serving Stuffed Sweet Potato with Hummus Dressing Daily Totals: 1,478 calories, 82 g protein, 205 g carbohydrates, 46 g fiber, 43 g fat, 1,266 mg sodium To make it 1,200 calories: Remove the peach and almonds from A.M. snack, and remove the almonds from P.M. snack. To make it 2,000 calories: Increase to 5 Tbsp. chopped walnuts at breakfast, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack. Day 7 American Goulash Breakfast (304 calories) 1 serving Berry-Kefir Smoothie A.M. Snack (234 calories) 1 large pear2 Tbsp. unsalted dry-roasted almonds Lunch (335 calories) 1 serving Classic Chicken Soup1 medium orange P.M. Snack (190 calories) 1 clementine3 Tbsp. unsalted dry-roasted almonds . Dinner (418 calories) 1 serving American Goulash Daily Totals: 1,481 calories, 84 g protein, 187 g carbohydrates, 36 g fiber, 54 g fat, 1,315 mg sodium To make it 1,200 calories: Remove the almonds from both A.M. and P.M. snacks. To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 serving Everything Bagel Avocado Toast to lunch. Don’t Miss! Immune-Boosting Myths BustedCoronavirus and Your Well-BeingHealthy Immunity Recipes
While you can’t necessarily “boost” your immune system, you can practice healthy habits that help your immune system function to the best of its ability. Eating a balanced diet, getting adequate sleep and reducing stress as much as possible can all help support your immune system naturally, no crazy supplements or expensive “superfoods” needed. And while a healthy diet certainly doesn’t hurt, if you’re trying to prevent a cold, the flu or COVID-19, proper hand-washing, not touching your face and following the guidelines from the Centers for Disease Control and Prevention are what can actually help.
Read More: How to Actually Support You Immune System & Not Get Sick
This healthy, balanced meal plan helps to support a healthy immune system while delivering the comfort you crave from food, plus it uses pantry staples that you likely already have in your kitchen.
We set this plan at 1,500 calories and included modifications to make this plan 1,200 or 2,000 calories a day, depending on your needs.
6 swaps to slash added sugar
What Does Your Immune System Do?
The immune system is our body’s natural protector against infection. White blood cells, antibodies and several different organs work together to recognize harmful bacteria and foreign invaders and in turn eliminate them. The immune system also remembers infections and learns from them, so if you’re exposed to the same infection later, your immune system is better equipped to fight that specific invader again in the future.
How to Strengthen Your Immune System
To help support your immune system to the best of its ability, continue to practice healthy behaviors like getting plenty of rest and quality sleep, reduce stress, eat a healthy balanced diet and drink plenty of water. Plus, consider getting outside for a walk— research shows that vitamin D, which our bodies can make from sunlight, can help improve our immune system.
Food to Eat for a Healthy Immunity:
Focusing on foods that contain these nutrients may help support a healthy immune system. But remember, the best defense against colds and viruses is good hygiene practices (washing your hands regularly, not touching your face), avoiding sick people and staying home yourself if you feel ill.
Vitamin C: Although it won’t prevent a cold, research shows that vitamin C may decrease the duration of a cold, so fill up on citrus, strawberries, kiwi, cantaloupe and bell peppers.Zinc: Found in beef, beans and fortified grains, this mineral helps produce infection-fighting white blood cells. Aim to get this nutrient from food rather than a supplement, as research shows that zinc in too-large amounts (like what you find in supplements) can inhibit the immune system and even be toxic.Vitamin D: This fat-soluble vitamin is absorbed best when we get it from 10 to 15 minutes of direct sun exposure. Food sources include fortified dairy and fatty fish, like salmon. Vitamin D supplements may be warranted for people living in regions with long winters and thus less sunlight, but speak to your doctor or a dietitian beforehand.
How to Meal-Prep Your Week of Meals
Do these simple meal-prep steps ahead of time to get ahead for the workweek.
Prepare Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese to have for breakfast throughout the week.Assemble Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5.Whip up Balsamic Vinaigrette to have throughout the week.
Day 1
Shrimp Pasta Salad
Breakfast (304 calories)
1 serving Berry-Kefir Smoothie
A.M. Snack (216 calories)
1 medium orange2 Tbsp. unsalted dry-roasted almonds
Lunch (304 calories)
1 serving Green Goddess Salad with Chickpeas
P.M. Snack (249 calories)
1 medium apple3 Tbsp. unsalted dry-roasted almonds
Dinner (429 calories)
1 serving Shrimp Pasta Salad
Daily Totals: 1,503 calories, 75 g protein, 190 g carbohydrates, 41 g fiber, 60 g fat, 895 mg sodium
To make it 1,200 calories: Remove the almonds from both A.M. and P.M. snacks.
To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 clementine plus 1 serving Everything Bagel Avocado Toast to lunch.
Day 2
two bowls with veggie and rice meal and a bowl of raw baby spinach
Breakfast (261 calories)
1 serving Muffin-Tin Omelets with Bell Peppers, Black Beans & Jack Cheese1 medium apple
A.M. Snack (62 calories)
1 cup blackberries
Lunch (393 calories)
1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
P.M. Snack (77 calories)
1 cup sliced cucumber1 orange
Dinner (716 calories)
1 serving Vegan Coconut Chickpea Curry1 serving Guacamole Chopped Salad
Daily Totals: 1,509 calories, 62 g protein, 178 g carbohydrates, 43 g fiber, 66 g fat, 1,694 mg sodium
To make it 1,200 calories: Remove the orange from P.M. snack, and skip the Guacamole Chopped Salad at dinner.
To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add 1 large pear to lunch, and add 1/4 cup hummus to P.M. snack.
Day 3
pan of Pesto Ravioli with Spinach & Tomatoes
A.M. Snack (145 calories)
2/3 cup raspberries2 Tbsp. unsalted dry-roasted almonds
Lunch (392 calories)
P.M. Snack (186 calories)
1/2 cup blackberries3 Tbsp. unsalted dry-roasted almonds
Dinner (452 calories)
1 serving Pesto Ravioli with Spinach & Tomatoes2 cups mixed greens1 Tbsp. Balsamic Vinaigrette
Daily Totals: 1,480 calories, 72 g protein, 151 g carbohydrates, 35 g fiber, 73 g fat, 1,120 mg sodium
To make it 1,500 calories: Remove the almonds from both A.M. and P.M. snacks.
To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. almond butter and 1 clementine to breakfast, and add 1 large pear to lunch.
Day 4
Baked Eggs in Tomato Sauce with Kale
Breakfast (479 calories)
1 serving Old-Fashioned Oatmeal1 medium apple1/4 cup chopped walnuts1 Tbsp. ground flaxseed
A.M. Snack (131 calories)
1 large pear
P.M. Snack (62 calories)
1 medium orange
Dinner (415 calories)
1 serving Baked Eggs in Tomato Sauce with Kale1 slice whole-wheat bread, toasted
Daily Totals: 1,480 calories, 69 g protein, 174 g carbohydrates, 36 g fiber, 63 g fat, 1,506 mg sodium
To make it 1,500 calories: Remove the apple at breakfast.
To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.
Day 5
Classic Chicken Soup
A.M. Snack (286 calories)
1 large pear3 Tbsp. unsalted dry-roasted almonds
P.M. Snack (216 calories)
1 medium orange3 Tbsp. unsalted dry-roasted almonds
Dinner (365 calories)
1 serving Classic Chicken Soup2 cups mixed greens1 Tbsp. Balsamic Vinaigrette
Daily Totals: 1,521 calories, 85 g protein, 157 g carbohydrates, 36 g fiber, 67 g fat, 1,611 mg sodium
Meal-Prep Tip: Reserve 2 servings of Classic Chicken Soup to have for lunch on Days 6 and 7.
To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 tsp. unsalted butter to breakfast, and add 1 cup nonfat plain Greek yogurt with 1/4 cup chopped walnuts to A.M. snack.
Day 6
Stuffed Sweet Potato with Hummus Dressing
Breakfast (220 calories)
1 serving Old-Fashioned Oatmeal1 Tbsp. chopped walnuts1 1/2 tsp. ground flaxseed
A.M. Snack (271 calories)
3/4 cup nonfat plain Greek yogurt1 large peach2 Tbsp. unsalted dry-roasted almonds
Lunch (335 calories)
1 serving Classic Chicken Soup1 medium orange
P.M. Snack (181 calories)
1 small apple2 Tbsp. unsalted dry-roasted almonds
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Daily Totals: 1,478 calories, 82 g protein, 205 g carbohydrates, 46 g fiber, 43 g fat, 1,266 mg sodium
To make it 1,200 calories: Remove the peach and almonds from A.M. snack, and remove the almonds from P.M. snack.
To make it 2,000 calories: Increase to 5 Tbsp. chopped walnuts at breakfast, and add 1 whole-wheat English muffin with 2 Tbsp. almond butter to P.M. snack.
Day 7
American Goulash
A.M. Snack (234 calories)
1 large pear2 Tbsp. unsalted dry-roasted almonds
P.M. Snack (190 calories)
1 clementine3 Tbsp. unsalted dry-roasted almonds .
Dinner (418 calories)
1 serving American Goulash
Daily Totals: 1,481 calories, 84 g protein, 187 g carbohydrates, 36 g fiber, 54 g fat, 1,315 mg sodium
To make it 2,000 calories: Add 1 whole-wheat English muffin with 2 Tbsp. almond butter to breakfast, and add 1 serving Everything Bagel Avocado Toast to lunch.
Don’t Miss!
Immune-Boosting Myths BustedCoronavirus and Your Well-BeingHealthy Immunity Recipes
6 swaps to slash added sugar
6 swaps to slash added sugar
Shrimp Pasta Salad
Shrimp Pasta Salad
two bowls with veggie and rice meal and a bowl of raw baby spinach
two bowls with veggie and rice meal and a bowl of raw baby spinach
pan of Pesto Ravioli with Spinach & Tomatoes
pan of Pesto Ravioli with Spinach & Tomatoes
Baked Eggs in Tomato Sauce with Kale
Baked Eggs in Tomato Sauce with Kale
Classic Chicken Soup
Classic Chicken Soup
Stuffed Sweet Potato with Hummus Dressing
Stuffed Sweet Potato with Hummus Dressing
American Goulash
American Goulash
