Day Meal Plan to Boost Immunity

Day Meal Plan

Breakfast (8:00 AM – 9:00 AM)

Start your day with a nutritious breakfast.

1) Turmeric Milk (Haldi Doodh):

Known for its anti-inflammatory properties, turmeric can help strengthen the immune system.

2) Besan Chilla:

Made from gram flour, besan chilla is a protein-packed option that also contains immune-boosting vitamins.

3) Fresh Fruits:

Include a variety of seasonal fruits for a dose of vitamins and antioxidants.


Mid-Morning Snack (11:00 AM – 11:30 AM)

Opt for a light, energizing snack:

1) Mixed Nuts:

Almonds, walnuts, and cashews are rich in antioxidants and healthy fats.

2) Yogurt with Berries:

Probiotics in yogurt support gut health, influencing overall immunity.


Lunch (1:00 PM – 2:00 PM)

A wholesome and balanced meal:

1) Brown Rice Pulao with Vegetables

Brown rice provides fiber, and vegetables add a variety of vitamins and minerals.

2) Dal (Lentils)

A protein source that also contains zinc, essential for immune function.

3) Leafy Greens Salad

Packed with antioxidants and vitamins, leafy greens contribute to overall health.


Afternoon Snack (4:00 PM – 4:30 PM)

Recharge with a light snack:

1) Guava:

High in Vitamin C, guava supports the immune system.

2) Roasted Makhana (Fox Nuts):

A low-calorie, nutrient-rich snack that aids digestion.


Dinner (7:00 PM – 8:00 PM)

A light and easy-to-digest dinner:

1) Vegetable Soup

Nutrient-rich and hydrating, a vegetable soup can be a comforting start to dinner.

2) Grilled Fish or Tofu

Fish provides Omega-3 fatty acids, while tofu is a plant-based protein alternative.

3) Quinoa Salad

Quinoa is a complete protein, and the salad adds more vitamins and fiber.


Bedtime Snack (9:30 PM – 10:00 PM)

A light snack to promote better sleep:

1) Chamomile Tea

Known for its calming properties, chamomile tea can aid in better sleep.

2) Mixed Seeds (Flaxseeds, Chia Seeds)

Rich in omega-3 fatty acids and fiber, these seeds offer a final nutritional boost.