Immune-Boosting Meal Plan

Dairy-Free • Gluten-Free • Gut & Hormone Supportive

This plan is ideal for anyone looking to reduce inflammation, support digestion, stabilize energy, and give the immune system the tools it needs to thrive.

Morning Ritual

Warm Lemon-Ginger Water
8 oz warm filtered water
Juice of half a lemon
1 tsp freshly grated ginger
Optional: pinch of cayenne and ½ tsp raw honey

Supports liver detox, lymph movement, digestion, and immune resilience.

Breakfast

Coconut Yogurt Bowl with Berries and Seeds
¾ cup unsweetened coconut yogurt (with live probiotics)
¼ cup wild blueberries
1 tbsp chia seeds
1 tbsp ground flax
1 tbsp pumpkin seeds
Sprinkle of cinnamon
Optional: scoop of collagen or hemp protein

Why it works: Probiotics, fiber, omega-3s, and antioxidants all help reduce inflammation and feed the gut microbiome.

Mid-Morning Snack

Immune-Supportive Adrenal Tonic
1 cup coconut water
Juice of ½ lime
¼ tsp Celtic sea salt
Optional: scoop of collagen

Why it works: Hydration and minerals support stress resilience and immune balance.

Lunch

Rainbow Veggie Bowl with Wild Salmon

  • ½ cup cooked quinoa or cauliflower rice

  • ½ cup steamed broccoli

  • ½ cup roasted sweet potatoes

  • ¼ cup shredded carrots

  • Handful of arugula or mixed greens

  • 4 oz wild-caught salmon (baked or pan-seared)

  • Drizzle of olive oil and lemon juice

  • Optional: spoonful of sauerkraut or kimchi

Why it works: Antioxidants, fiber, omega-3s, and gut-friendly fermented foods all support immune regulation and reduce chronic inflammation.

Afternoon Snack

Golden Milk Latte
1 cup unsweetened almond milk
½ tsp turmeric
¼ tsp cinnamon
Pinch of black pepper
½ tsp coconut oil
Optional: ½ tsp raw honey

Why it works: Turmeric is a natural anti-inflammatory and immune modulator, while healthy fats help with absorption and hormone support.

Dinner

Sheet Pan Roasted Chicken and Cruciferous Veggies

  • 4–6 oz organic chicken thighs or breasts

  • 1 cup roasted Brussels sprouts

  • 1 cup roasted cauliflower or cabbage

  • 1 tbsp olive oil

  • Garlic, rosemary, thyme, sea salt

Serve with a side of mashed sweet potatoes or cooked carrots for added immune-supportive beta-carotene.

Why it works: Cruciferous veggies support detox, garlic is naturally antimicrobial, and the protein keeps blood sugar stable to reduce immune stress.

Optional Evening Support

Chamomile or Tulsi Tea with Magnesium
1 cup herbal tea
Optional: magnesium glycinate powder or capsule

Why it works: Supports sleep, nervous system regulation, and inflammation resolution overnight.

Meal Prep Tips

  • Roast a big tray of cruciferous veggies to use at lunch or dinner

  • Prep golden milk concentrate in advance by mixing spices with coconut oil and storing in a jar

  • Cook a batch of quinoa or grain-free base at the start of the week

  • Pre-portion seeds and berries for quick breakfasts

  • Make salmon or chicken in batches for easy protein throughout the week

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Anti-inflammatory