Everyone is looking for more ways to support their immunity these days! Your vegetarian and vegan clients might wonder if there's anything special they need to eat to keep their immune system functioning properly.
Luckily, plant-based foods contain plenty of nutrients that the immune system needs to do its job like vitamin A, vitamin C, vitamin E, selenium and zinc.
- Vitamin A: Involved in cellular immune response and provides enhanced defense against multiple infectious diseases(1).
- Vitamin C: From food at a dose of 100 mg to 200 mg per day is effective at preventing respiratory infections.(2)
- Vitamin E: Plays an important role in immune function and supplementation has even been shown to reduce respiratory infection in the elderly(3).
- Selenium: Deficiency can have serious consequences when it comes to fighting infections(4).
- Zinc: Mild to moderate zinc deficiency can impair immune function and increase risk of respiratory infections. Adequate dietary zinc should be emphasized for anyone looking to protect their immune system(5).
We've rounded up 20 plant-based immune-supportive recipes that are packed with these key nutrients to keep your clients happy and healthy.
Breakfasts
1. High Fat Chocolate Smoothie
This smoothie packs 7,697 IU vitamin A, 4 mg vitamin E, and 3 mg into one glass!
Click here to add a High Fat Chocolate Smoothie to your client’s meal plan in That Clean Life.
2. Blood Orange Tahini Overnight Oats
How does fulfilling 92% of the daily vitamin C requirement at breakfast sound? With this recipe, it's possible.
Click here to add Blood Orange Tahini Overnight Oats to your client’s meal plan in That Clean Life.
3. Curried Tofu Scramble
This savory breakfast has an impressive 20 mcg selenium in every serving.
Click here to add Curried Tofu Scramble to your client’s meal plan in That Clean Life.
4. Tropical Coconut Oatmeal
Thanks to fresh mango this bowl of oats has 2,130 IU vitamin A and 61 mg vitamin C.
Click here to add Tropical Coconut Oatmeal to your client’s meal plan in That Clean Life.
5. Tahini Green Smoothie
Deep green and delicious, this smoothie brings 4,439 IU vitamin A and 2 mg zinc to the table.
Click here to add a Tahini Green Smoothie to your client’s meal plan in That Clean Life.
Lunch
6. Hummus & Veggie Wrap
Everyone loves a grab-and-go lunch! This one has 5,978 IU vitamin A, 3 mg vitamin E, and 19 mcg selenium.
Click here to add a Hummus & Veggie Wrap to your client’s meal plan in That Clean Life.
7. Veggie Pita Pizza with Hummus
This veggie-packed pizza has a hefty 31 mcg selenium to fulfill 56% of daily needs.
Click here to add a Veggie Pita Pizza with Hummus to your client’s meal plan in That Clean Life.
8. Crispy Tofu Meal Prep Bowls
This simple meal prep recipe is high in protein and vitamin A, with 6,821 IU.
Click here to add Crispy Tofu Meal Prep Bowls to your client’s meal plan in That Clean Life.
9. Chickpea Tikka Masala with Couscous
This cozy recipe in high in both vitamin E and zinc, providing 4 mg of each.
Click here to add Chickpea Tikka Masala with Couscous to your client’s meal plan in That Clean Life.
10. Paleo Falafel Salad with Mint Tahini Sauce
This hearty salad is incredibly high in vitamin A, clocking in at 31,082 IU per serving!
Click here to add Paleo Falafel Salad with Mint Tahini Sauce to your client’s meal plan in That Clean Life.
Dinner
11. Tofu Cabbage Wraps with Peanut Sauce
This recipe has 130% of daily vitamin C and 21 mcg selenium.
Click here to add Tofu Cabbage Wraps with Peanut Sauce to your client’s meal plan in That Clean Life.
12. Roasted Veggies and Quinoa Bowl
Packed with fiber and 12,964 IU vitamin A, this dinner bowl will keep your clients full and healthy.
Click here to add Roasted Veggies and Quinoa Bowl to your client’s meal plan in That Clean Life.
13. One Pan Paprika Tofu and Veggies
One pan recipes are the best, even better when they have 101 mg vitamin C per serving.
Click here to add One Pan Paprika Tofu and Veggies to your client’s meal plan in That Clean Life.
14. Singapore Noodles with Crispy Tofu
Help your client make their favorite takeout at home! This recipe has 18 mcg selenium and 3,481 IU vitamin A.
Click here to add Singapore Noodles with Crispy Tofu to your client’s meal plan in That Clean Life.
15. Roasted Sweet Potato & Brussels Sprouts Salad
15,576 IU provides three days worth of vitamin A in one hearty salad.
Click here to add Roasted Sweet Potato & Brussels Sprouts Salad to your client’s meal plan in That Clean Life.
Snacks
16. Toasted Trail Mix
This snack contains a whopping 12 mg vitamin E per serving.
Click here to add Toasted Trail Mix to your client’s meal plan in That Clean Life.
17. Hummus Dippers
Simple, portable, and healthy, these snacks are packed with 87 mg vitamin C too!
Click here to add Hummus Dippers to your client’s meal plan in That Clean Life.
18. Pumpkin Hummus
This DIY hummus recipe uses pumpkin for a boost of 4,789 IU vitamin A.
Click here to add Pumpkin Hummus to your client’s meal plan in That Clean Life.
19. Hummus & Veggies Snack Box
For the client who loves to snack, this box has 83 mg vitamin C and 2,263 IU vitamin A.
Click here to add Hummus & Veggies Snack Box to your client’s meal plan in That Clean Life.
20. Chocolate Dipped Strawberries
Strawberries are an amazing source of vitamin C (85 mg per serving!) and chocolate is an amazing source of happiness.
Click here to add Chocolate Dipped Strawberries to your client’s meal plan in That Clean Life.
