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  • Lisa Stollman RDN

Immune-Boosting Meal and Snack Ideas






Looking for a list of immune-enhancing meal and snack ideas while you're stuck inside? We hope this list is beneficial for you and your family. Eating well is something we encourage for everyday living, so that our immunity is at its' optimal level. During this trying time of the Corona virus, eating well is one way to enhance your health. Improving your nutrition now, and maintaining a healthy diet throughout the year, can enhance your quality of life. Today is a GREAT day to start!


Immune-Boosting Meal and Snack Ideas


Here are healthy quick-and-easy meal and snack ideas to help enhance your immunity. Plan ahead for meals and snacks so you don’t skip meals. If you eat every three to five hours you should feel well-fueled. Balance your plate at lunch and dinner by making half of your plate non-starchy vegetables, such as broccoli, carrots, zucchini, tomatoes, eggplant, peppers and cauliflower. 1/4 should be from whole grains, such as brown rice, quinoa or amaranth or a small baked potato or other starchy vegetable; the other 1/4 should be from protein, either animal or plant-based. If you are still hungry, end your meal with a serving of fresh fruit.

Breakfast:

*1 cup cereal such as oatmeal or Multigrain Cheerios or Barbaras Cinnamon Puffins + 1 cup hemp, almond or soy milk + 1 small banana + 20 pistachios 
or 12 almonds

*2 slices whole grain bread + 2 tbsp. natural peanut butter + 1 small banana

*Make a parfait: 1 cup soy yogurt + 1 cup cereal + 1/2 cup sliced strawberries

*Breakfast sandwich: 2 slices whole grain bread + 2 tbsp hummus + tomato slices + 1 orange

*Breakfast Quickie: If you are in a hurry, grab 1 granola bar + 1 cup soy yogurt and 1 small banana

Lunch:

*2 slices whole grain bread or 1 small pita + 2 tbsp hummus + 1/4 avocado slices + 2 tomato slices + side of carrot sticks and cucumber slices. Finish the meal with 1 apple or banana.

*Spinach salad: 1 bowl (2 cups) of baby spinach. Add 1/2 avocado + 1/2 cup small white beans + 1 tbsp sliced almonds or chopped walnuts + 1 orange, peeled and sliced. Dressing: 2 tbsp. vinaigrette.

*Veggie sandwich: 2 slices whole grain bread + 4 tbsp black beans mashed with cumin + 1/4 avocado, sliced + side of raw carrot sticks + 1 orange or banana.

*Veggie burger: 1 Arnolds Whole Grain Sandwich Thin + 1 veggie burger (Amys, Morningstar Farms, Gardenburger or Dr. Praegers are all good choices) + 1/2 sliced avocado. Complete the meal with 1 cup of fresh strawberries or blueberries.

Dinner:

*Pasta and veggie toss: 1/2 cup whole grain or bean pasta with 2 cups sautéed broccoli and cauliflower. Add 1 cup sliced grape tomatoes. Use 2 tsp. olive oil + 2 cloves sliced garlic for sautéing. When veggies are done, add pasta to pan and mix together. Complete the meal with 1 orange or small pink grapefruit.

*2 vegetarian sausages sautéed with peppers, onions and mushrooms. Add a salad (2 cups) of mixed greens with 1 tbsp. vinaigrette. Complete the meal with a cup of strawberries.

*1/2 cup beans + 1/2 cup brown rice + 2 cups roasted veggies (zucchini + red peppers + onions). Roast veggies with 2 tsp. olive oil and pinch of salt at 400 degrees till slightly browned. Make a salad with baby spinach + 1/2 avocado, sliced and fresh orange slices. Timesaver: You can make extra roasted veggies for the next day! Make a sandwich (for lunch) with the roasted veggies + 4 tbsp. hummus or 2 ounces (vegan or regular) cheese OR toss with 1 cup whole grain pasta for dinner.

*2 cups homemade vegetable soup or 1 can such as Amy’s + large salad (3 cups baby spinach or mixed greens + 1 tbsp chopped nuts + 1 chopped cucumber + 1 chopped carrot + 1/2 cup grapes (cut in half). Dressing: 2 tbsp vinaigrette.

Snacks:

*1 granola bar + 1 fresh fruit

*1cup soy, almond or coconut yogurt

*Smoothie: 1 cup almond, hemp milk or soy milk + 1 fruit. Fill blender with ice to top. Blend and enjoy!

*1 cup whole grain cereal (such as Multigrain Cheerios, Kashi Heart to Heart or Barbaras Cinnamon Puffins + 1 cup soy, almond or hemp milk

*1 can Amys soup, such as Minestrone or Vegetable Barley (look for soups that have 100 calories or less and at least 4 grams of fiber per serving

*4 tbsp. hummus with cucumber slices + carrot + celery + pepper

© Lisa Stollman Nutrition and NutritionWellth 2020




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