Immune Strengthening Diet Plan - Day 1
Breakfast
1/2 cup bio-yogurt
1/2 cup raspberries
2 tbsp granola
1 tbsp mixed nuts
1 tbsp seeds
1/2 cup orange juice
Put the yogurt in a bowl and top with the granola, nuts and seeds. Serve with the orange juice.
Snack
2 Ryvita with 1 tbsp almond butter
Lunch
1 whole egg
1 egg-white
2 tsp sunflower oil
1 sliced fresh tomato
1 tbsp grated cheese
1 slice whole wheat bread
1/2 cup vegetable juice
Method: Whip the egg and egg-white together. Heat oil in a non-stick skillet, add the tomato and cook for 2-3 minutes. Pour in the egg and allow to set. Sprinkle cheese over and fold. Serve with the bread and vegetable juice.
Snack
Small handful Brazil nuts
Dinner
4 oz salmon filet
1 cup broccoli
1 cup spinach
1 medium-size sweet potato
1/2 cup cantaloupe melon
Method: Broil salmon and serve with the cooked vegetables and sweet potato. Follow with melon.
Immune Strengthening Diet Plan - Day 2
Breakfast
1 thick slice whole wheat bread
1 tbsp sodium-reduced peanut butter
1 banana
1/2 cup bio-yogurt
Snack
Handful almonds
Apple
Lunch
1/2 avocado, sliced
1 large sliced tomato
1 tbsp sunflower seeds
2 cups mixed salad leaves
1 tbsp fat-free dressing
1 slice rye bread
1 cup carrot juice
Method: Put the salad leaves in a bowl, top with sliced avocado and tomato. Sprinkle dressing over and top with the seeds. Serve with the bread and carrot juice.
Snack
Handful pine and hazelnuts
Dinner
4 oz lean lamb chop, trimmed
1 cup green beans
1/2 cup broccoli florets
1/2 cup thinly sliced carrots
1 tbsp sunflower oil
1 clove minced garlic
2 tbsp (uncooked weight) brown rice
Method: Broil chop for 3-4 minutes on each side. Meanwhile, heat oil in non-stick skillet and stir fry the vegetables with the garlic. Serve over cooked rice.
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