This vegetarian meal plan features 5 days of immune-boosting recipes. From filling soup to veggie pizza, we’ll be loading up on veggies this week to get all of the vitamins and nutrients needed to stay healthy!
This week is all about the best foods to boost your immune system! Eating a variety of foods that boost your immune system is a great way to prevent yourself from getting sick. I have a degree in human nutrition and have heavily researched and sourced this information from scientific journals. However, this is not a substitute for medical advice and it’s always best to get guidance from a medical professional if you have any concerns regarding your diet.
We will be eating the rainbow this week, as fruits and vegetables contain tons of immune-boosting vitamins and minerals. Vitamin C is an antioxidant that will be found in many ingredients in this week’s meal plan, such as bell pepper. We’ll also be loading up on zinc, which helps you get over a cold a bit faster. Foods like lentils and yogurt contain zinc and are always good to eat if you’re sick.
Many people are vitamin D deficient, and increasing your intake of vitamin D may lessen the degree to which the infection-induced inflammatory response occurs. Ingredients such as mushrooms and eggs have vitamin D.
Finally, probiotics such as kombucha and yogurt promote a healthy balance of gut bacteria
If you’re tired of planning all of your meals, check out our other weekly meal plans. From Mexican-themed meal plans to ingredient-specific meal plans, we’ve got you covered no matter what you are craving.
To make grocery shopping even easier, we’ve included a printable shopping list to take with you here. Let’s get into your immune-boosting menu for the week!
Our creamy Romesco Roasted Red Pepper Soup with Lentils is a great immune-boosting recipe. My love for romesco sauce really shows in this recipe, packed with roasted peppers and almonds! This soup contains lentils, which are a great source of zinc and the base of the soup is blended with roasted red pepper, which has vitamin c. Once you try it, you’ll be craving this soup on a weekly basis.
Our 15 Minute Buddha Bowls pretty much contain the entire rainbow! Loaded with fruits, veggies, and chickpeas, this is the ultimate balanced, healthy, and filling meal. The best part? You can customize these Buddha Bowls and include your favorite fruits and vegetables. First, you’ll pick a leafy green, such as spinach, which is packed with nutrients. Then, you’ll add your protein - chickpeas in this recipe, which I call a stress-busting, healthy comfort food. Adding healthy grains, carbs, and fats is essential, such as being rich in fiber quinoa, a handful of vitamin-filled berries, and avocado. Lastly, you’ll add your flavorful extras, such as onion, shredded carrots, and spice blends. I’m telling you, this is one of the most deliciously healthy meals ever!
Today, we are loading up on probiotics with our Kimchi Udon Noodles. Kimchi originated in Korea and is a healthy and tasty fermented vegetable packed with probiotics, vitamins K and C, folate, and fiber. This recipe also contains egg yolks, which are rich in protein and vitamin D. This is the ultimate comfort food and incredibly healthy and delicious!
Who says you can’t have breakfast for dinner?! These Vegan Breakfast Tacos are healthy, easy to make and filled with tons of flavor. Our scrambled tofu actually doesn't contain any eggs, but we are adding nutritional yeast and other spices to our tofu, which makes it high in vitamin B and fiber. We’ll also be making our healthy “bacon” chickpeas and we’ll be adding avocado and sliced radishes to garnish, making these breakfast tacos extremely healthy and delicious!
Amp up your pizza Friday and eat the rainbow with our Veggie pizza. We’ll be adding tons of nutritious veggies, such as eggplant, zucchini, bell pepper, spinach, and red onion. This recipe is complete with homemade pizza dough, so you can say you’re an expert Pizzaiolo!
If you’re wanting to add more probiotics to your diet, we’re setting you up with our guide to homemade kombucha as this week’s bonus recipe! Though it’s not exactly easy and it may take some trial and error, brewing kombucha is as fun as it is delicious!
We hope you enjoy our week of immune-boosting recipes and we hope you found this helpful in any way, especially if you are feeling particularly under the weather at the moment. Let us know which recipe you’re most looking forward to trying and also leave a comment below giving us more meal plan suggestions!
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