Immune Booster 2 Week Meal Plan

Hello!

Welcome to your immune boosting meal plan! On the next few pages, you will find your meal plan, along with an itemized grocery list and delicious recipes. The plan is created to be enough to feed a family of four (including the designated leftovers). When cooking for less, you may want to halve the recipe, or cook less often, and plan on eating more leftovers.

While no single food or nutrient can prevent or cure viral infections, consistently meeting requirements of certain key nutrients will support your immune system and reduce the risk of health complications.

This meal plan contains recipes high in nutrients known to support the immune system:

• Vitamin A

• Vitamin C

• Vitamin D

• Vitamin E

• Selenium

• Zinc

• Omega 3 fats

• Also featured: garlic, turmeric and probiotics

Grocery List Tips

I have included a full grocery list that outlines the ingredients you will need to follow this meal plan. Before you head out to do your shopping, take some time to go through the list and check off any items you already have. This will save you time and money!

Shopping Tips

The grocery list is organized into categories based on how a typical grocery store is laid out. This will allow you to do your grocery shopping in an organized order starting with fruits, then vegetables, etc. Doing your shopping this way will save you time.

Recipe Tips

Every recipe states the total number of servings and the total prep time so that you know how many servings the recipe creates, and how long it will take you to make it. Before you start cooking, assemble all ingredients and prep them according to the ingredients list. Unless otherwise indicated, you will be eating one serving of each meal. So if a recipe serves four, prepare it, divide it into four even portions and enjoy one portion.

Substitutions

It’s a weird time in our lives right now. And, as many of us are avoiding taking too many trips to the grocery store, which I totally endorse! Because of this, all the recipes include substitution ideas. You are encouraged to use up what you have on hand!

Pantry Staples

The meal plan also makes use of shelf stable foods like pastas, rice, oats, lentils, and potatoes.

Leftovers

You'll notice that some meals on the plan are shaded out. This means that the meal has been marked as a leftover. You've already prepared it, so you do not need to make it again. Cook once, eat multiple times. Leftovers are a great way to save you money and time in the kitchen!

Enjoy and let me know if you have any questions!

Stay healthy,

Morgan