Daily Meal Plan Example: Boosting Immune Function

Optimizing immune function is essential for overall well-being, as the immune system protects the body from infections, inflammation, and chronic diseases. A strong immune system reduces susceptibility to illnesses, promotes quicker recovery, and supports energy levels, mental clarity, and resilience against long-term health conditions.

A targeted, immunity-boosting diet is key to strengthening immune defenses. Consuming foods rich in vitamins (like vitamin C, D, and E), minerals (such as zinc and selenium), antioxidants, and anti-inflammatory compounds enhances immune response and reduces inflammation. Ingredients like Manuka honey, with its antibacterial properties, and coconut oil, rich in lauric acid, help combat pathogens and support the body’s natural defenses. Together with nutrient-dense foods like leafy greens, berries, nuts, and fatty fish, these additions create a diet that empowers the immune system to function optimally, supporting long-term health and vitality.

Morning Drink: Warm Lemon & Ginger Water with Manuka Honey

• Ingredients:

  • 1 cup warm water

  • Juice of 1/2 lemon

  • 1/2 inch fresh ginger, grated

  • 1 teaspoon Manuka honey (Expensive stuff but Costco has a great price. Replace with raw unfiltered honey if budget doesn’t permit)

• Instructions: Combine lemon juice and grated ginger in warm water, then add honey. Stir and enjoy.

• Benefits: Lemon is rich in vitamin C, ginger has anti-inflammatory properties, and Manuka honey offers antibacterial benefits to support the immune system. Honey generally is antibacterial but Manuka is especially efficacious.

Breakfast: Spinach & Mushroom Scramble with Avocado

• Ingredients:

  • 3 pasture-raised eggs

  • 1/2 cup fresh org spinach, chopped

  • 1/4 cup org mushrooms, chopped

  • 1/2 tablespoon coconut oil (for its lauric acid)

  • 1/4 avocado, sliced

  • Small handful of berries (e.g., blueberries)

  • Sprinkle of unrefined sea salt, pepper, and herbs for flavor

• Instructions:

  1. Melt coconut oil in a skillet over medium heat.

  2. Add mushrooms and spinach, sautéing until tender.

  3. Add eggs and scramble with the veggies until cooked through.

  4. Serve with avocado slices and a side of berries.

• Benefits: Eggs provide protein, spinach and mushrooms add immune-supporting antioxidants, and coconut oil helps combat pathogens, enhancing immunity.

Mid-Morning Snack: Greek Yogurt with Pumpkin Seeds and Berries

• Ingredients:

  • 1/2 cup plain Greek yogurt (unsweetened)

  • 1 tablespoon pumpkin seeds (rich in zinc)

  • Small handful of org berries (e.g., raspberries or strawberries)

  • Don’t be afraid of frozen berries, they’re likely more fresh than the “fresh” ones

  • Sprinkle of cinnamon

• Instructions: Mix yogurt with pumpkin seeds, berries, and cinnamon.

• Benefits: Greek yogurt contains probiotics for gut health, which supports immunity. Pumpkin seeds add zinc, while berries and cinnamon offer antioxidants.

Lunch: Garlic and Ginger Chicken Salad with Extra Virgin Olive Oil Dressing

• Ingredients:

  • Young chicken breast, marinated with garlic and ginger (For ease, you can just get a rotisserie)

  • 1 cup mixed org leafy greens (e.g., kale, arugula, spinach)

  • 1/4 cup cucumber and org cherry tomatoes, chopped

  • 1 tablespoon single origin, extra virgin olive oil and lemon juice dressing

  • Sprinkle of unrefined sea salt and black pepper

• Instructions: Marinate chicken with garlic and ginger before grilling. Combine with leafy greens, cucumber, and tomatoes. Drizzle with extra virgin olive oil and lemon juice, and season with unrefined sea salt and pepper.

• Benefits: Garlic and ginger boost immunity, while leafy greens offer vitamin C and antioxidants. Extra virgin olive oil provides anti-inflammatory fats, and the chicken adds lean protein for sustained energy.

Afternoon Snack: Dark Chocolate With Turmeric Latte

• Ingredients:

  • Dark chocolate (Ghiradelli best brand)

  • 1 cup warm coconut milk (or almond milk)

  • 1/2 teaspoon turmeric powder

  • Pinch of black pepper (for curcumin absorption)

  • Optional: 1/4 teaspoon honey for taste

• Instructions: Enjoy the dark chocolate as a snack. For the latte, mix turmeric and black pepper into warm coconut milk, adding honey if desired.

• Benefits: Dark chocolate is rich in antioxidants, while turmeric provides anti-inflammatory benefits. The lauric acid in coconut milk further supports immune health.

Dinner: Salmon with Steamed Broccoli and Sweet Potato

• Ingredients:

  • 3 oz baked salmon

  • 1/2 cup steamed org broccoli

  • 1/2 baked sweet potato

  • Drizzle of single origin, extra virgin olive oil, unrefined sea salt, and pepper

• Instructions: Bake salmon and serve with steamed broccoli and sweet potato, drizzling with extra virgin olive oil and seasoning with unrefined sea salt and pepper.

• Benefits: Salmon provides omega-3 fatty acids to reduce inflammation, while broccoli is rich in vitamins C and K. Sweet potatoes add beta-carotene, supporting immune cell function.

Evening Snack: Kiwi and Mixed Nuts

• Ingredients:

  • 1 kiwi, peeled and sliced

  • Small handful (about 1 oz) of mixed nuts, such as almonds, pistachios, walnuts, and Brazil nuts

• Benefits: Kiwi is high in vitamin C and antioxidants, while nuts provide healthy fats, vitamin E, and selenium, all essential for immune support.