How well your immune system functions depends on several factors, some of which you can influence, others depend on the luck of the draw. While no single food or nutrient can prevent you from getting sick, eating a varied and nutritious diet with a special focus on foods that support a healthy immune system certainly won’t hurt. On this plan, we focus on foods rich in nutrients that help our immune system function properly, such as protein, zinc, and vitamins A, C, D, and E. What won’t you find? added sugars. On average, an American adult eats 17 teaspoons of added sugar per day, per the CDC. Well above the American Heart Association’s recommended daily maximum of 9 teaspoons of added sugar for men and 6 teaspoons for women.
Since added sugars are an increasing source of calories in many people’s diets – without the nutritional benefits – we chose to skip them on this plan and focus on healthy, immune-supporting foods. Since excess body weight can negatively affect your immune system, we’ve limited this plan to 1,500 calories per day, which is the level at which most people lose weight. For those with other caloric needs, we’ve also included modifications to 1,200 and 2,000 calories per day.
Strategies for a healthy immune system:
- hydrate: Drinking plenty of fluids has many benefits, including moisturizing the nasal passages, which helps ward off viruses better than a dry nose.
- break: A good and adequate night’s sleep is important for many areas of the body to function properly, including a healthy immune system
- Eat a nutritious diet: Eating a balanced, healthy diet with plenty of fruits, vegetables, and nutrient-dense foods helps support a healthy immune system
- socialize: There is some evidence that laughing and connecting with others reduces stress, which helps support a healthy immune response.
Immunity-supporting foods to focus on:
Although there is no evidence that any particular food or nutrient can support your immune system, certain nutrients are needed for the immune system to function. Focusing on foods rich in these nutrients, in addition to a healthy and varied diet, plays a role in supporting our health.
- Vitamin A: Sweet potatoes, carrots, liver, spinach, yogurt, eggs, melon, mango, dark greens.
- Vitamin C: Broccoli, orange, pepper, strawberry, kiwi, pineapple, Brussels sprouts, cabbage, cauliflower, tomato, melon
- Vitamin D: Salmon, tuna, sardines and other fatty fish, fortified milk, yogurt and eggs
- Vitamin E: sunflower seeds, nuts, peanuts, nuts, peanut butter, avocados, dark leafy greens, wheat germ
- protein: Meat, poultry, Greek yogurt, cheese, nuts, seeds, legumes, eggs, quinoa and tofu
- Zinc: Oysters, crab, beef, lobster, pork, turkey, pumpkin seeds, legumes, yogurt, cashews and fortified cereals
How to prepare your meal week:
- Make a Muffin-Tin Omelette with Feta and Peppers for breakfast on days 2 through 4.
- Make a vegetarian lentil broth for lunch on days 2 through 5.
Day 1
Breakfast (403 calories)
AM Snack (125 calories)
- 5 oz. A bowl of low-fat Greek yogurt
- Half a cup of berries
Lunch (387 calories)
PM Snack (200 calories)
- 1 medium apple
- 1 tbsp. Natural peanut butter
Dinner (405 calories)
Daily totals: 1,518 calories, 64 grams of fat, 81 grams of protein, 166 grams of carbohydrates, 35 grams of fiber, 1,100 milligrams of sodium
To prepare 1200 calories: Omit the almonds at breakfast and replace the snack with one prune.
To prepare 2000 calories: Add 3 tbsp. chopped walnuts for a morning snack, increase to 3 tbsp. Peanut butter in BM Snack plus one serving of basic green salad with vinaigrette.
the second day
Breakfast (341 calories)
AM Snack (231 calories)
- 30 unsalted dry roasted almonds
Lunch (374 calories)
PM Snack (171 calories)
- 1 cup plain, low-fat kefir
- 1 medium orange
Dinner (433 calories)
Daily totals: 1,489 calories, 61g fat, 77g protein, 169g carbs, 30g fiber, 1,640mg sodium.
To prepare 1200 calories: Change the AM snack to 1 clementine and omit the kefir for the evening snack.
To prepare 2000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie to breakfast and 1 serving of Chopped Guacamole Salad for dinner.
day 3
Breakfast (341 calories)
AM Snack (125 calories)
- 5 oz. A bowl of low-fat Greek yogurt
- Half a cup of berries
Lunch (374 calories)
PM Snack (200 calories)
- 1 medium apple
- 1 tbsp. Natural peanut butter
Dinner (511 calories)
Daily totals: 1,488 calories, 62 grams of fat, 75 grams of protein, 163 grams of carbohydrates, 30 grams of fiber, 1,748 milligrams of sodium.
To prepare 1200 calories: Omit the yogurt for your morning snack and switch your evening snack to one cereal.
To prepare 2000 calories: Add one serving of Kefir Power Berry Smoothie to your breakfast, and increase it to 2 1/2 tbsp. Natural Peanut Butter in Snack, plus 1 oz. Sliced whole-wheat baguettes for dinner.
the fourth day
Breakfast (341 calories)
AM Snack (193 calories)
- 25 unsalted dry roasted almonds
Lunch (374 calories)
PM Snack (171 calories)
- 1 cup plain, low-fat kefir
- 1 medium orange
Dinner (507 calories)
Daily totals: 1525 calories, 66g fat, 67g protein, 180g carbs, 36g fiber, 1710mg sodium.
To prepare 1200 calories: Change your morning snack to 1 clementine and your evening snack to 1/4 cup of sliced cucumber.
To prepare 2000 calories: Add 1 serving of Raspberry-Kefir Power Smoothie to breakfast and 1 serving of Chopped Guacamole Salad for dinner.
Day 5
Breakfast (341 calories)
- 1 cup plain, low-fat Greek yogurt
- Half a cup of berries
- 3 tbsp. Chopped walnuts
AM Snack (230 calories)
- 1 cup edamame in pods
- 1 plum
Lunch (374 calories)
BM Snack Meal (115 calories)
- 1 medium size sweet pepper, cut into slices
- 3 tbsp. chickpeas
Dinner (421 calories)
Daily totals: 1480 calories, 61g fat, 82g protein, 164g carbs, 41g fiber, 1692mg sodium.
To prepare 1200 calories: reduce to 1 tbsp. Chopped walnuts at breakfast and omitted edamame at AM Snack.
To prepare 2000 calories: Add 1 slice of sprouted wheat toast with 1 tbsp. Natural Peanut Butter for breakfast and 1 serving of No-Cook Black Bean Salad for dinner.
the sixth day
Breakfast (403 calories)
AM Snack (95 calories)
Lunch (377 calories)
PM Snack (171 calories)
- 1 cup plain, low-fat kefir
- 1 medium orange
Dinner (432 calories)
Daily totals: 1,478 calories, 51 grams of fat, 78 grams of protein, 186 grams of carbohydrates, 38 grams of fiber, 1,165 milligrams of sodium
To make it 1200 calories: Omit the almonds at breakfast and the kefir at your afternoon snack.
To prepare 2000 calories: Add 1 slice sprouted wheat toast with 1 tbsp. Natural peanut butter at breakfast, 1 1/4 cup edamame in capsules for morning snack and 1 oz. Sliced whole-wheat baguettes for dinner.
the seventh day
Breakfast (341 calories)
- 1 cup plain, low-fat Greek yogurt
- Half a cup of berries
- 3 tbsp. Chopped walnuts
AM Snack (154 calories)
- 20 unsalted dry roasted almonds
Lunch (377 calories)
PM Snack (200 calories)
Dinner (408 calories)
Daily totals: 1480 calories, 66g fat, 97g protein, 128g carbs, 34g fiber, 962mg sodium.
To prepare 1200 calories: reduce to 1 tbsp. Chopped walnuts at breakfast and evening snack change to one
To prepare 2000 calories: Add 1 large apple to your morning snack, 2 tbsp. A banana’s natural peanut butter for lunch and 1 serving of a traditional Greek salad for dinner.