20 Healthy Immune Boosting Meals, According to Science

20 Healthy Immune Boosting Meals, According to Science

Now is not the time to be shutting down. Now is the time to be gearing up and helping our clients with the resources they need to stay as healthy as possible.

Today we’re rounding up 20 recipes that can support a healthy immune system. These nutrients, along with sufficient sleep and stress management, will help your clients take care of themselves now and forever.

Vitamin C:

Vitamin C is known to help reduce common cold symptoms(1). It can shorten the duration of cold symptoms, as well as the severity of those symptoms(2). Vitamin C contributes to immune defense by supporting various cellular functions, which can help protect our bodies from many things, including environmental oxidative stress (3). Vitamin C can be found in many fresh fruits and vegetables, including red peppers, broccoli and spinach, to name a few.

Here's what to add to your client's meal plan to help them get lots of Vitamin C.

1. Cream of Broccoli Soup

20 Healthy Immune Boosting Recipes, According to Science: Cream of Broccoli Soup

This soup contains 113 mg of Vitamin C per serving.

Click here to add Cream of Broccoli Soup to your client’s That Clean Life meal plan.

2. Cauliflower, Kale & Sausage Bowl

20 Healthy Immune Boosting Recipes, According to Science: Cauliflower, Kale & Sausage Bowl

This bowl has 110 mg of Vitamin C per serving. It is easy to throw together no matter how experienced your clients are in the kitchen.

Click here to add Cauliflower, Kale & Sausage Bowl to your client’s That Clean Life meal plan.

3. Veggie & Bean Yogurt Bowls

20 Healthy Immune Boosting Recipes, According to Science: Veggie, Bean & Yogurt Bowls

This vegetarian dish has 196 mg of Vitamin C per serving. It is great for breakfast, lunch or dinner.

Click here to add Veggie, Bean & Yogurt Bowls to your client’s That Clean Life meal plan.

4. Bell Pepper Egg Cups

20 Healthy Immune Boosting Recipes, According to Science: Bell Pepper Egg Cups

This one has 152 mg of Vitamin C per serving. If your clients are tired of having their eggs the same way every morning, this really switches things up while bringing in 169% of their Vitamin C for the day.

Click here to add Bell Pepper Egg Cups to your client’s That Clean Life meal plan.

5. Spicy Curried Kale & Quinoa Stir Fry

20 Healthy Immune Boosting Recipes, According to Science: Spicy Curried Kale & Quinoa Stir Fry

At 174mg per serving, your clients won’t need to worry where else to get their Vitamin C for the day. This is an easy recipe with lots of veggies to really bring the Vitamin C game.

Click here to add Spicy Curried Kale & Quinoa Stir Fry to your client’s That Clean Life meal plan.

Zinc:

Zinc is another major player in building up our immune system and foods are often overlooked as a great place to find zinc. It is essential for many cellular functions, including our immune system, especially in times of stress(4). Oysters are a well-known source of zinc, as is red meat. If you’re looking for plant-based sources, chickpeas and almonds are also a great source.

Here's what to add to your client's meal plan to help them consume zinc.

6. Coconut Lime Steamed Mussels

20 Healthy Immune Boosting Recipes, According to Science: Coconut Lime Steamed Mussels

This recipe has 7 mg of zinc per serving. It is also high in vitamin B12, iron and selenium making it a delicious nourishing meal all around.

Click here to add Coconut Lime Steamed Mussels to your client’s That Clean Life meal plan.

7. Liver, Onions & Sage

20 Healthy Immune Boosting Recipes, According to Science: Liver, Onions & Sage

Liver: don’t knock it until you’ve tried it! This dish has 5 mg of zinc per serving. It is packed full of nutrients and we’ve created this recipe as a delicious way to introduce your clients to this superfood.

Click here to add Liver, Onions & Sage to your client’s That Clean Life meal plan.

8. Deconstructed Stuffed Peppers

20 Healthy Immune Boosting Recipes, According to Science: Deconstructed Stuffed Peppers

All of the deliciousness of stuffed peppers with none of the work! It has 7 mg of zinc and 95 mg of Vitamin C too!

Click here to add Deconstructed Stuffed Peppers to your client’s That Clean Life meal plan.

9. Turmeric Beef Stew

20 Healthy Immune Boosting Recipes, According to Science: Turmeric Beef Stew

This cozy dish has 5 mg of zinc. It is a nice and easy recipe to make over the stovetop on a cold day.

Click here to add Turmeric Beef Stew to your client’s That Clean Life meal plan.

10. Pressure Cooker Bean-Free Chili

20 Healthy Immune Boosting Recipes, According to Science: Pressure Cooker Bean-Free Chili

The beef in this chili provides 6 mg of zinc. Your clients can also add beans if they like their chili full of beans for a fiber-rich dish.

Click here to add Pressure Cooker Bean-Free Chili to your client’s That Clean Life meal plan.

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Vitamin D:

Vitamin D is known as the sunshine vitamin, and for good reason! The sun is the best way to get vitamin D(5). Throughout the winter months, and due to global conditions right now, your clients may be spending less and less time outside, so it’s best to find ways to increase vitamin D through food. Vitamin D is often overlooked for building up immune function, but insufficient vitamin D is linked to impaired immune function(6). Foods that are a great source of vitamin D are liver, mushrooms, egg yolks and fatty fish.

Here is what to add to nutrition plans to boost Vitamin D intake.

11. Scrambled Eggs with Peppers & Kale

20 Healthy Immune Boosting Recipes, According to Science: Scrambled Eggs with Peppers & Kale

This meal packs 123 IU of Vitamin D. Egg yolks are a good source of vitamin D and peppers are a great source of vitamin C, so you’ve got a winning combination for your clients with this breakfast.

Click here to add Scrambled Eggs with Peppers & Kale to your client’s That Clean Life meal plan.

12. Sardine Salad with Peppers, Celery & Blueberries

20 Healthy Immune Boosting Recipes, According to Science: Sardine salad with Peppers, Celery & Blueberries

The sardines in this light lunch provide a great source of vitamin D, 164 IU to be exact. They’re also a sustainable protein that is cost-effective. Win-win!

Click here to add Sardine Salad with Peppers, Celery & Blueberries to your client’s That Clean Life meal plan.

Garlic:

Garlic is often a vegetable that goes unnoticed when it comes to building up immune response. It’s one of the oldest remedies across many different cultures to help the immune system(7). It contains many different compounds that have the potential to influence immunity(8), and there are so many different ways to use it!

Here is what to add to your client's meal plan to help them eat more garlic.

13. Egg Roll in a Bowl

20 Healthy Immune Boosting Recipes, According to Science: Egg Roll in a Bowl

This recipe calls for four cloves of garlic which means it’s all flavor and pumping up that immune response. Your clients will love how easy this dish is.

Click here to add Egg Roll in a Bowl to your client’s That Clean Life meal plan.

14. Roasted Brussels Sprouts Caesar Salad

20 Healthy Immune Boosting Recipes, According to Science: Roasted Brussels Sprouts Caesar Salad

The dressing for this salad contains a whole head of garlic! Not only is it delicious, but your clients will always want to roast garlic for all their salad dressings moving forward.

Click here to add Roasted Brussels Sprouts Caesar Salad to your client’s That Clean Life meal plan.

15. Creamy Roasted Garlic & Kale Soup with Cauliflower

20 Healthy Immune Boosting Recipes, According to Science: Creamy Roasted Garlic & Kale Soup with Cauliflower

The flavor and nutrient profile of this recipe will have you adding it to every client’s meal plan! It is high in vitamin C and the garlic makes this a home-run.

Click here to add Creamy Roasted Garlic & Kale Soup with Cauliflower to your client’s That Clean Life meal plan.

16. Herb & Garlic Whole Roasted Chicken with Veggies

20 Healthy Immune Boosting Recipes, According to Science: Herb & Garlic Whole Roasted Chicken with Veggies

Broccoli + Brussels sprouts + a whole chicken makes this the very definition of comfort food. Once your clients start roasting a whole chicken, they won’t want to go back, especially when it tastes this good.

Click here to add Herb & Garlic Whole Roasted Chicken with Veggies to your client’s That Clean Life meal plan.

17. Garlic & Herb Broccoli

20 Healthy Immune Boosting Recipes, According to Science: Garlic & Herb Broccoli

Simple, delicious and garlicky is exactly what this side dish delivers on.

Click here to add Garlic & Herb Broccoli to your client’s That Clean Life meal plan.

Probiotics:

By now, we all know the positive effects that probiotics can have on our gut flora, but they can also help our immune response. Probiotics are proven to help with elevating our immune system(9). In fact, yogurt with a specific probiotic strain may help reduce upper respiratory tract infections in the elderly(10).

Add these recipes to your client's plan to boost their intake of probiotics.

18. Homemade Coconut Yogurt

20 Healthy Immune Boosting Recipes, According to Science: Homemade Coconut Yogurt

Just four easy ingredients, and a little bit of patience, will allow your clients to make their own yogurt at home.

Click here to add Homemade Coconut Yogurt to your client’s That Clean Life meal plan.

19. Kimchi

20 Healthy Immune Boosting Recipes, According to Science: Kimchi

When your clients learn to make their own fermented food, they'll feel so accomplished. It's a great experiment and it contains all very inexpensive ingredients.

Click here to add Kimchi to your client’s That Clean Life meal plan.

20. Sauerkraut & Vegetable Soup

20 Healthy Immune Boosting Recipes, According to Science: Sauerkraut & Vegetable Soup

Sauerkraut and vegetables all rolled into one comforting dish will have your clients feeling their best in no time!

Click here to add Sauerkraut & Vegetable Soup to your client’s That Clean Life meal plan.


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