What to Eat to Boost Your Immune System – 12 Easy Meal Ideas
What to eat to keep your immune system strong and healthy.
Due to recent events, I’ve been reading so many articles about what foods to eat to strengthen your immune system. I decided to keep a list of the most repeated foods I saw so I can make sure I’m eating them as often as possible. I know a list isn’t super helpful so I decided to share some of my favorite meals incorporating these foods. These meals are easy, quick, and boost your immune system!
Here is a grocery list of all the foods that boost your immune system! Save to your Pinterest board or print here to keep on your fridge!
Breakfast
Matcha Green Tea Latte: A tall matcha green tea latte with almond milk is my go-to at Starbucks. It’s literally amazing. To make it at home, I use a cup of almond or oat milk, a teaspoon of matcha green tea powder, 1 tsp of sugar, and a handful of ice. I place all the ingredients into a mason jar, close it, then shake until everything is combined.
Spinach Egg Omelette: I love a good fried egg in the morning but we got to make it even more nutritious. First scramble the egg with oil or butter. Let it cook for a little bit, then simply add in a handful of spinach and cook until done. Pair it with a side of berries (strawberries or blueberries) for an extra boost for your immune system.
Green Smoothie: If you don’t like a big breakfast, try an immune-boosting smoothie! My favorite includes 1 cup of spinach, half a green apple, an orange, a dash of turmeric, and chopped ginger. Fill up with water or almond milk, ice, and blend until smooth. If you want caffeine, add a tsp of matcha green tea powder.
Lunch
Big Ol’ Green Salad: Not Kardashian big, but almost. On a huge plate, put 2 handfuls of mixed greens, chickpeas, black beans, cucumbers, almonds, hempseeds, quinoa, and carrots. For the dressing, my favorite is extra virgin olive oil, lemon juice, and chopped garlic all mixed together.
Check out my instagram to see more healthy meal ideas!
Sweet Potato Taco Bowl: For this one, cube about 1/2 a cup of a sweet potato and boil them until you can stick a fork into them. Drain the water. Next, heat up some oil in a pan on medium to high-heat. Cook potatoes and season with paprika, salt, pepper, chili powder (if you want them spicy), and garlic powder. In a bowl, add shredded romaine lettuce, brown rice, diced onion, tomato and a lime on the side. Healthy taco Tuesday!
Dinner:
Lemon-Garlic Grilled Chicken with Veggies & Side Salad: Start by seasoning your chicken with salt and pepper on both sides. Place in a pan on medium-heat with chopped or minced garlic. When it’s almost done cooking, add in lemon juice and butter (to taste). For the side dishes, make broccoli seasoned with oil, salt, butter, and garlic. Also, a small side salad with dark leafy greens and the dressing from the first salad recipe. Yum!
Whole Wheat Pasta with Spinach: Cook the whole wheat pasta according to the box. This pasta is made from chickpeas that have fewer carbs, more fiber, and tastes like whole-wheat pasta! Next, heat up your favorite pasta sauce, this is mine, and add in spinach. I also love to add in zucchini for extra veggies. I also have a salad on the side!
Snacks:
Golden Turmeric Latte: This tastes so good, but kind of strong but in a good way (you know what I mean?). For this drink, you’ll need 1/2 cup of milk (your choice), 1 tsp of turmeric, 1/2 tsp of ginger powder or a small piece of fresh ginger, 1/2 tsp of cinnamon, 1 pinch of ground pepper, and 1 tsp of honey. Mix everything in a pot and bring to a boil, then simmer for 10 minutes. Strain into a mug and enjoy!
Protein Shake: I love making this after a workout. I use this protein powder (THE ABSOLUTE BEST, with the best ingredients, has probiotics and 50 superfoods in each scoop!). In a blender, I add two scoops of the powder, 1 cup of spinach, and 1 cup of fruit (whatever I have on hand). It’s my favorite snack to have.
Echinacea Tea with a side of Almonds: Echinacea tea is well-known to boost your immune system. This one is my favorite. Have a handful of almonds on the side to feel full until your next meal.
If you try out any of these meals, let me know in the comments! If you take a picture, make sure to tag me on instagram! For more healthy meal ideas, check out this post.
Until next time,
FTC: This post contains affiliate links, which means I may receive a commission for purchases made through my links at no extra cost to you.
All the recipes look so tasty and I also love that they all boost your immunity!
They’re honestly my favorite meals! (:
-erika
I LOVE Starbucks green tea latte. You made it sound so easy to make at home! ? Love the shopping list and easy recipes!
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I love this article, I’m so glad I have came across it.
I have an HIV sensual Wellbeing brand named Mypurora.com
Can I upload this blog to my site along with how my audience can find you and your work?
I’m so happy you love this post! I currently do not allow others to re-upload my blog posts, but it would be fine if you mention this post and link it for others to read. Thanks!
I have a broccoli overload on my freezer. So I have to come up with some of those recipes with broccoli. I didn’t know that broccoli can boost your immune system thank you for this ideas
That’s great! Broccoli is one of my fave veggies especially sautéed with garlic and butter!
-erika
OMG, I love these and definitely plan on trying each one. I’m so excited to try and continue to build not only mines, but my family’s immune system as well. I actually bookmarked this to return to later. You should incorporate a print button, Just a thought!
I also cook for my family so their health is basically in my hands lol LOVE that idea! I’ll do that right now to make it easier to keep on hand. Thanks for the suggestion!
-erika
Thank you for sharing these great recipes with us. I suffer from RA and I needed this. And thank you for including a protein shake option as well.
I’m sorry to hear that, I hope everything is okay! These meals are quick and easy so I hope you enjoy them (:
-erika
Oh wow! These are what we need to eat to fight off diseases. Very timely. Thanks for sharing.
You’ve got some great suggestions here! I’ll be honest – I know that a lot of people aren’t big salad fans or see salad as just one of those side dishes that they can shrug off, but I LOVE a good salad! There are so many great options and it’s packed with fresh produce. What’s not to love? lol
I needed this article- heading to Ralph’s now to boost my healthy repertoire
You’ve got some amazing immune-boosting recipes here. I’m definitely gonna try the spinach egg omelette. Thanks for sharing 🙂
Such good ideas! I love the idea of a sweet potato taco bowl. I also love golden lattes! Might have to make one soon. Thanks for the inspiration!
bossbabechroniclesblog.com
Thank you for sharing this list out…i am loving that green salad.
So many good ideas. I’m going to have to try your Green smoothie! And sweet potato tacos are soo good! I think I need to have those this week.
These are really great recipes! I am always looking for ways to boost my family’s immune system. Thanks for sharing!
With being stuck indoors, I’ve been looking for some new, healthy recipes. Thanks so much for sharing these! Love your graphics and photos, by the way!
Make Life Marvelous
I love the Big Ol’ Green Salad. It reminds me of a salad that I get from Starbucks.
Everything looks so yummy and I love how relatively affordable the ingredients are!!
I love salads, but I love adding steak or chicken on top! I’ve never tried matcha green tea yet, but It’s on my list of things to try! 🙂
This post is awesome; I’m generally really picky but I’m excited to try the sweet potato taco bowl!
Great ideas!!
Yummy literally made me hungry reading your post. Thank you for keeping us healthy!
I enjoy drinking green smoothies. I like your tips for eating healthy. Great post.
I am going to try the one with the tea!
Such a great idea! We’re all doing our best to stay healthy on the outside but it’s just as important to improve our health from the inside. Some of these recipes look very tasty!
The sweet potato taco bowl sounds delicious. I’m a huge fan of this vegetable so I always get excited to learn about more ways to eat it. I also love sweet potato toast!
It is a good article thanks for sharing this blog it gives lots of information,thank you so much for the recipe.