3 Day Immunity Boosting Meal Plan

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Nourishing recipes to support your immune system, energy, and overall wellness

Supporting your immune system isn’t about one “superfood” — it’s about consistent nourishment. This 3-day mini meal plan focuses on whole foods rich in antioxidants, anti-inflammatory compounds, healthy fats, and quality protein to help your body stay resilient, balanced, and well-fueled.

Each recipe highlights ingredients that naturally support immune function while still being satisfying and flavorful.

Note About Our Meal Plans

Our meal plans and wellness resets are rooted in evidence-based nutrition and created in collaboration with registered dietitians and healthcare professionals. They are then refined through a coaching lens and holistic perspective to support sustainable, real-life wellness.

In This Post:

  • Full recipes with directions

  • Key immune boosting ingredients for each recipe (so you can understand why these ingredients and meals are helpful)

  • 3 Day Plan to follow

  • Grocery list

  • Tips & strategies

 
 

DAY 1

Breakfast

Orange Immunity Booster Smoothie

2 Servings | 221 calories per serving

Ingredients

  • 1 cup pureed pumpkin

  • 1 frozen banana

  • 2 navel oranges, peeled and sectioned

  • ¾ cup unsweetened almond milk

  • 1 tbsp ground flax seed

  • ½ tsp turmeric

  • ¼ tsp cinnamon

  • 1½ tsp ginger

  • 1 tbsp maple syrup

Directions

  1. Place all ingredients into a blender.

  2. Blend until smooth and creamy.

  3. Pour into glasses and enjoy.

Key Immune-Supporting Ingredients

  • Oranges: Vitamin C for immune defense

  • Pumpkin: Beta-carotene for immune cell support

  • Ginger & turmeric: Anti-inflammatory compounds

  • Flax seeds: Fiber and omega-3s to support gut health

Lunch

Tuna Salad Stuffed Avocado with Hot Sauce

2 Servings | 261 calories per serving

Ingredients

  • 1 avocado

  • 1 can tuna, drained and flaked

  • 1 stalk celery, finely diced

  • ½ cup baby spinach, finely chopped

  • ½ garlic clove, minced

  • 1 tbsp Dijon mustard

  • ¾ tsp extra virgin olive oil

  • Juice of ¼ lemon

  • Sea salt & black pepper, to taste

  • ½ tsp Tabasco sauce

Directions

  1. Cut avocados in half and remove pits. Scoop out most of the flesh and place in a bowl.

  2. Mash avocado with a fork.

  3. Add tuna, celery, spinach, garlic, mustard, olive oil, lemon juice, salt, and pepper. Mix well.

  4. Spoon tuna mixture back into avocado shells.

  5. Drizzle with hot sauce and enjoy.

Key Immune-Supporting Ingredients

  • Tuna: Protein and selenium

  • Avocado: Anti-inflammatory healthy fats

  • Garlic & spinach: Antioxidants and immune support

Dinner

Slow Cooker Rotisserie Chicken with Roasted Sweet Potatoes & Brussels Sprouts

4 Servings | 636 calories per serving

Ingredients

  • 4 lbs whole roasting chicken

  • 1 tbsp sea salt

  • 2 tsps paprika

  • 1 tsp onion powder

  • 1 tsp dried thyme

  • 1 tsp Italian seasoning

  • ½ tsp cayenne pepper

  • 1 tsp black pepper

  • 2 sweet potatoes, diced into 1-inch cubes

  • 4 cups brussels sprouts, halved and trimmed

  • 1 tbsp extra virgin olive oil

Directions

  1. Rinse chicken and pat dry. Remove innards if needed.

  2. Crumple aluminum foil into 6–8 golf-ball-sized balls and place in the bottom of the slow cooker.

  3. Lightly grease the slow cooker.

  4. Mix sea salt, paprika, onion powder, thyme, Italian seasoning, cayenne, and black pepper. Rub over chicken inside and out.

  5. Place chicken breast-side up in the slow cooker.

  6. Cook on high for 4–5 hours or low for 8–9 hours (about 1.5 hours per pound).

  7. One hour before serving, preheat oven to 415°F (215°C).

  8. Toss sweet potatoes and brussels sprouts with olive oil, salt, and pepper. Roast for 30 minutes.

  9. Increase oven to 450°F (235°C). Transfer cooked chicken to a foil-lined pan and roast for 10 minutes for crispy skin.

  10. Carve chicken and serve with roasted vegetables.

Key Immune-Supporting Ingredients

  • Chicken: Zinc and protein

  • Sweet potatoes: Beta-carotene

  • Brussels sprouts: Vitamin C and antioxidants

  • Herbs & spices: Anti-inflammatory benefits


 
 

DAY 2

Breakfast

Spinach, Tomato & Goat Cheese Scramble

2 Servings | 268 calories per serving

Ingredients

  • 1½ tsps extra virgin olive oil

  • 5 eggs, whisked

  • 1 cup cherry tomatoes, halved

  • 2 cups baby spinach

  • ¼ tsp sea salt

  • ½ tsp black pepper

  • ¼ cup goat cheese, crumbled

  • ½ cup fresh basil, chopped

Directions

  1. Heat a skillet over medium heat and add olive oil.

  2. Whisk eggs, tomatoes, spinach, salt, and pepper in a bowl.

  3. Pour mixture into skillet and stir continuously until eggs are cooked.

  4. Remove from heat, divide into bowls, and top with goat cheese and basil.

Key Immune-Supporting Ingredients

  • Eggs: Vitamin D and protein

  • Spinach & tomatoes: Vitamin C and antioxidants

  • Olive oil: Anti-inflammatory fats

Lunch

Roasted Brussels Sprouts Caesar Salad

4 Servings | 461 calories per serving

Ingredients

  • 1 lb extra lean ground chicken, cooked

  • 5 cups brussels sprouts, halved

  • ½ cup radishes, sliced

  • ½ cup pumpkin seeds

  • ⅓ cup extra virgin olive oil

  • 1 head garlic

  • Juice of ½ lemon

  • 2 tbsps Dijon mustard

  • Sea salt & black pepper

Directions

  1. Preheat oven to 400°F (204°C).

  2. Toss brussels sprouts with olive oil, salt, and pepper. Roast for 30 minutes.

  3. Cut top off garlic head, drizzle with olive oil, wrap in foil, and roast an additional 15 minutes.

  4. Squeeze garlic cloves into a blender. Add remaining olive oil, lemon juice, mustard, salt, and pepper. Blend until creamy.

  5. Toss brussels sprouts, radishes, and chicken with dressing.

  6. Top with pumpkin seeds and serve.

Key Immune-Supporting Ingredients

  • Brussels sprouts: Vitamin C

  • Garlic: Immune-supporting sulfur compounds

  • Pumpkin seeds: Zinc and magnesium

Dinner

Butter Chicken & Cauliflower Rice

4 Servings | 365 calories per serving

Ingredients

  • 12 oz chicken breast, diced

  • 2 tbsps extra virgin olive oil

  • 2 yellow onions, diced

  • 2 garlic cloves, minced

  • 2 tbsps fresh ginger, grated

  • ¼ cup tomato paste

  • 2 tsps paprika

  • 1 tbsp curry powder

  • 2 tsps garam masala

  • 1 tsp sea salt

  • 1 tbsp chili powder

  • ¼ cup water

  • 1 cup full-fat coconut milk

  • 1 head cauliflower

  • Juice of ½ lime

Directions

  1. Heat olive oil in a skillet over medium heat.

  2. Sauté onion, garlic, and ginger until fragrant.

  3. Stir in tomato paste and spices. Cook 1–2 minutes.

  4. Add chicken and cook until done, 5–7 minutes.

  5. Add water and coconut milk. Simmer 5 minutes.

  6. Pulse cauliflower florets in a food processor until rice-like.

  7. Toss cauliflower rice with lime juice.

  8. Serve butter chicken over cauliflower rice.

Key Immune-Supporting Ingredients

  • Ginger & garlic: Anti-inflammatory support

  • Spices: Antioxidant benefits

  • Cauliflower: Vitamin C and fiber

 
 

DAY 3 (Mix & Match)

Repeat your favorites or mix based on leftovers and appetite:

  • Breakfast: Smoothie or Egg Scramble

  • Lunch: Tuna Stuffed Avocado or Brussels Caesar Salad

  • Dinner: Slow Cooker Chicken or Butter Chicken

Estimated Grocery List

(Designed for 2 people, 3 days, with leftovers for Day 3)

Produce

  • 2 navel oranges

  • 2 bananas

  • 1 lemon

  • ½ lime

  • 1 small pumpkin purée can or 1½ cups fresh purée

  • 1 avocado

  • 1 sweet potato (large)

  • 1 head cauliflower

  • 1 head garlic

  • 1 yellow onion

  • 1 cucumber

  • 1 stalk celery

  • 1 container cherry tomatoes

  • 1 container baby spinach (5–6 cups)

  • 1 container brussels sprouts (about 2 lbs)

  • Fresh basil (1 small bunch)

  • Fresh ginger root

  • Radishes (1 small bunch)

Protein

  • 4 lb whole roasting chicken

  • 12 oz chicken breast

  • 1 lb extra lean ground chicken

  • 1 can tuna

  • ½ dozen eggs (5 eggs needed)

Dairy & Alternatives

  • Plain Greek yogurt (small tub)

  • Goat cheese (small container)

  • Unsweetened almond milk

  • Full-fat canned coconut milk

Pantry & Dry Goods

  • Ground flax seed

  • Pumpkin seeds

  • Maple syrup

  • Dijon mustard

  • Tomato paste

  • Olive oil (extra virgin)

  • Honey

Spices & Seasonings

(Assumes most are pantry staples — note this in the post)

  • Turmeric

  • Cinnamon

  • Paprika

  • Curry powder

  • Garam masala

  • Chili powder

  • Italian seasoning

  • Dried thyme

  • Sea salt

  • Black pepper

  • Cayenne pepper

Optional / Condiments

  • Tabasco or hot sauce


Coaching Notes: Supporting Immunity Through Food

  • Focus on variety, not perfection

  • Prioritize protein, colorful produce, healthy fats, and spices

  • Batch cooking reduces stress — and stress directly impacts immunity

  • Nourishment supports your immune system long before symptoms show up

Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides & Tools

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