A Complimentary Immune Support Meal Plan for Two

Many of you have been asking how you can support your immune system right now. As a reminder, here are some of the articles we have written in the past on this subject:

5 Ways To Prevent Getting Sick This Cold & Flu Season

Supplements That Actually Work for Immunity

5 Ways to Boost Your Child's Immune System

How You Can Skip Cold & Flu Season

Get Sick Often? It Might Be Due to This

This week, we thought we'd put together a complimentary One Week Immune Supportive Meal Plan for Two, so you can see how to give your immune system the building blocks it needs, through food.

Why is this meal plan good for your immune system?

It contains:


Zinc is one of the key nutrients needed for a well functioning immune system. The main sources of zinc in this meal plan are the shrimp, pumpkin seeds, red meat and whole grains.

Vitamin D

Vitamin D helps to regulate your immune response and deficiency in vitamin D can make you more susceptible to illness and infection. The main sources of vitamin D in this meal plan are the salmon and eggs, though it is in such small amounts, your best bet for optimal vitamin D levels is direct sunlight every day and/or a supplement.

Vitamin C

Vitamin C is anti-inflammatory and a deficiency makes you more likely to get sick. Vitamin C is especially high in citrus fruits, bell peppers, berries and broccoli.


Quercetin is an important antioxidant that helps regulate inflammation in the body. Excess inflammation can put your immune system at risk. Quercetin is found in apples, onions, berries and broccoli.


Probiotics support your overall gut health and immunity, and they help keep levels of viruses, pathogenic bacteria and parasites in check. The probiotic foods in this meal plan are the fermented foods like sauerkraut (or kimchi).

Lastly, the meal plan is anti-inflammatory because it's rich in colourful fruits and vegetables, Omega 3s, and contains little to no added sugar (sugar suppresses your immune system). Eating an inflammatory diet, which contains processed and refined foods like junk food and white flours, and excess refined sugars, can increase inflammation in the body which is also taxing on your immune system.

Sign up here for the complimentary One Week Immune Support Meal Plan.

If you have any questions about the plan, please email info@healthyeatingandliving.ca. Enjoy!

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