The immunity-boosting meal plan

With the weather getting colder, many of us are thinking about how to stay healthy and fight off colds and influenza. While there’s no magic elixir, eating a healthy diet comprised of foods known to have immunity-boosting qualities may help. Several nutrients have been noted to have these properties, such as protein, vitamin A, vitamin C, vitamin E, and zinc. A diet that includes lots of fruits and vegetables high in vitamins A and C including citrus fruits such as oranges and grapefruit, strawberries, raspberries, broccoli and carrots, foods with vitamin E such as avocado, and lean meats and legumes as sources of protein can be low in fat, low in calories and delicious. Check out this immunity-boosting meal plan to see how to work these cold and flu fighters into your diet. Aim to drink 8 cups of water throughout each day. Monday

Breakfast • 1 cup yogurt • ½ cup strawberries, halved • 1 cup orange juice

Snack • 4 graham cracker squares • 1 tbsp almond butter

Lunch Tuna-sunflower wrap • 2 hardboiled eggs, sliced • 1 whole wheat tortilla • ½ cup lettuce • ½ cup (60 g) tuna (mixed with 1 tsp mayonnaise) • 1 tbsp sunflower seeds • 1/3 avocado, sliced

Snack • 10 baby carrots • 1 cup skim milk

Dinner Honey ‘n’ lime glazed salmon • ½ cup cooked green beans • ½ cup cooked brown rice • ¼ canteloupe, cut in chunks

Total Calories: 1729

Breakfast • 2 rice cakes • 2 tbsp almond butter • 1 grapefruit • 1 cup green or black tea

Snack • 1 orange • 1 cup skim milk

Lunch Leftover Honey ‘n’ lime glazed salmon • 1 cup green leaf lettuce • ¼ cup sunflower seeds • 1 whole wheat pita Option: Use pita to make a Honey n’ lime glazed salmon pita sandwich or simply eat pita quarters as a side

Snack • 1 cup yogourt • ½ cup strawberries

Dinner Chard ‘n’ cheese pie Green salad • 1 cup green or red leaf lettuce • ½ cup sliced mushrooms • ½ cup sliced cucumber • 5 grape tomatoes • 1 tbsp salad dressing

Total calories: 1747

Breakfast 1 yogourt smoothie • 1 cup yogourt • ½ cup raspberries Blend together until desired consistency

Snack Quick Avocado-Cheese snack • ½ whole wheat pita • ¼ avocado • 1 oz cheddar cheese

Lunch Leftover Chard ‘n’ cheese pie • 1 whole wheat roll • 1 cup skim milk

Snack • ¼ cup almonds • 1 orange

Dinner Grilled teriyaki-orange turkey breast • ½ cup cooked quinoa • 1 cup kale, stir-fried with 1 chopped garlic clove and 1 tsp olive oil • 1 cup vanilla frozen yogourt

Total calories: 1811

Breakfast • 1 cup whole grain cereal • ¼ cup blueberries • 1 cup yogourt • 1 cup green tea

Snack • 1 apple

Lunch Arugula-Tuna Wrap • 1 whole grain tortilla • ½ can (60 g) tuna (mixed with 1 tsp mayonnaise) • ½ avocado, sliced • ½ cup arugula • 1 cup skim milk • 1 plum

Snack • 10 carrot sticks

Dinner Feta, rapini and sweet red pepper pasta • ½ grapefruit

Total calories: 1856

Breakfast • 1 cup mixed fruit yogurt • ½ cup raspberries • 1 cup green tea • 2 rice cakes • 1 tbsp almond butter

Snack • 1 grapefruit • 4 graham crackers (1 large rectangle)

Lunch Leftover Feta, rapini and sweet red pepper pasta • 1 small whole wheat roll • 1 orange

Snack • ½ whole wheat pita • 2 oz cheddar cheese

Dinner Superb pressed lemony chicken • ½ cup cooked brown rice • 1 cup steamed broccoli • 2 ginger snaps

Total calories: 1835

Breakfast • 1 cup cooked oatmeal • ¼ cup raisins • 1 cup orange juice

Snack • 1 apple • 2 oz cheddar cheese, cubed

Lunch Beefy Caesar Salad with hot garlic bread

Snack • 2 cups air-popped popcorn • 1 cup green tea

Dinner Chunky fall chili • 1 cup brown rice • 2 tbsp grated cheddar cheese • 1 cup frozen yogurt

Total calories: 1765

Breakfast 3 pancakes • ½ cup strawberries • 1 cup skim milk

Snack • 1 pear

Lunch Leftover Chunky fall chili • ½ cup cooked brown rice • 2 tbsp grated cheddar cheese

Snack • 3 stalks celery • 2 tbsp peanut butter

Dinner Chicken-and-almond stir-fry • 1 cup couscous, cooked • 1 cup stir-fried red and yellow pepper strips • ½ red pepper • ½ yellow pepper • ½ tsp olive oil • ½ cup ice cream

Total calories: 1687