Immune Boosting Meal Plan



This program was created with four key nutrients in mind:

Monounsaturated Fats

Good quality fats are associated with a lower risk of both cancer and heart disease. This plan is rich in monounsaturated fat from olive oil, avocado, nuts, and seeds and lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat in a Mediterranean diet. It contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, beneficial for the immune system and inflammatory responses.

Omega-3 Fish

An important source of protein in a Mediterranean diet is fish. Omega-3 fatty acids found in fish provide cardiovascular benefits

and reduce inflammation. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), associated with improved cognitive function.


Adequate dietary fiber intake is associated with several health benefits, including better digestive health, lower blood pressure, weight loss, and reduced inflammation. This meal plan provides about 40 grams or more of fiber daily from fruits, vegetables, legumes, and whole grains. Soluble fiber found in oats, lentils, hummus, spinach, and apples is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.


Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system, reduce oxidative stress in cells, and are useful in treating inflammatory diseases. This meal plan is packed with vitamin A sources like sweet potato, carrots, and salmon and incorporates vitamin E through a daily dose of healthy oils, nuts, and seeds. These foods are paired with healthy fats to increase absorption.