In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies for a Healthy Immune System:Immune-Supporting Foods to Focus OnHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Strategies for a Healthy Immune System:
Immune-Supporting Foods to Focus On
How to Meal-Prep Your Week of Meals
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
How well your immune system functions depends on several factors, some you can influence and others are based on luck of the draw. While there’s no single food or nutrient that can prevent you from getting sick, eating a varied and nutritious diet with a special focus on foods thatsupport a healthy immune systemcertainly won’t hurt. In this plan, we focus on foods high in nutrients that help our immune system function properly, like protein, zinc and vitamins A, C, D and E. What you won’t find? Added sugars. On average, the American adult eats 17 teaspoons of added sugar per day, per theCenters for Disease Control and Prevention; significantly above theAmerican Heart Association’srecommended daily max of 9 teaspoons of added sugar for men and 6 for women.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Because added sugars are a growing source of calories—without nutritional benefits—in many people’s diets, we opted to skip them for this plan and focus onhealthy immune-supporting foods. Because excess body weight could negatively impact your immune system, we set this plan at 1,500 calories per day, which is a level where most people will lose weight.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
What’s the Difference Between Natural and Added Sugars?
While there’s no evidence that any one specific food or nutrient can support your immune system, certain nutrients are needed for your immune system to function. Focusing on foods high in these nutrients, in addition eating to a healthy and varied diet, plays a role in supporting our health.
Breakfast (403 calories)
A.M. Snack (125 calories)
Lunch (387 calories)
P.M. Snack (200 calories)
Dinner (405 calories)
Daily Totals:1,518 calories, 64g fat, 81g protein, 166g carbohydrate, 35g fiber, 1,100mg sodium
To make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 3 Tbsp. peanut butter at P.M. snack, and add 1 servingBasic Green Salad with Vinaigretteto dinner.
Breakfast (341 calories)
A.M. Snack (231 calories)
Lunch (374 calories)
P.M. Snack (171 calories)
Dinner (433 calories)
Daily Totals:1,489 calories, 61g fat, 77g protein, 169g carbohydrate, 30g fiber, 1,640mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Dinner (511 calories)
Daily Totals:1,488 calories, 62g fat, 75g protein, 163g carbohydrate, 30g fiber, 1,748mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 2 1/2 Tbsp. natural peanut butter at P.M. snack, and add a 1-oz. slice whole-wheat baguette to dinner.
Rachel Marek
A.M. Snack (193 calories)
Dinner (507 calories)
Daily Totals:1,525 calories, 66g fat, 67g protein, 180g carbohydrate, 36g fiber, 1,710mg sodium
A.M. Snack (230 calories)
P.M. Snack (115 calories)
Dinner (421 calories)
Daily Totals:1,480 calories, 61g fat, 82g protein, 164g carbohydrate, 41g fiber, 1,692mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 servingNo-Cook Black Bean Saladto dinner.
Charlotte & Johnny Autry
A.M. Snack (95 calories)
Lunch (377 calories)
Dinner (432 calories)
Daily Totals:1,478 calories, 51g fat, 78g protein, 186g carbohydrate, 38g fiber, 1,165mg sodium
To make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter at breakfast, add 1 1/4 cup edamame in pods to A.M. snack and add a 1-oz. slice whole-wheat baguette to dinner.
A.M. Snack (154 calories)
Dinner (408 calories)
Daily Totals:1,480 calories, 66g fat, 97g protein, 128g carbohydrate, 34g fiber, 962mg sodium
To make it 2,000 calories:Add 1 large apple to A.M. snack, add 2 Tbsp. natural peanut butter to the banana at lunch, and add 1 servingTraditional Greek Saladto dinner.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
