Simple And Tempting Lunches To Boost Your Immune System

Updated: Nov 2, 2020

Never before has our immune system been the focus of so many. Most of the time, we take our health for granted. It is the old philosophy of "if it's not broke, don't fix it." Unfortunately, what we don't realize is that our bodies are breaking down slowly. We miss the clues that tell us something is going wrong.

What are some of the clues? 👉Diarrhea and/or constipation, and intestinal discomfort 👉Inflammation 👉Congestion, coughing, wheezing 👉Brain fog, difficulty recalling words, short term memory issues 👉Headaches and migraines 👉Hives, flushing, and itchy skin 👉Fatigue and lack of energy 👉Sensitivity to fragrances and chemicals

Does any of that sound like you? If so, you may be on the road to poor health. But it doesn't have to be this way. You can make positive changes in your life to avoid illness and disease. Not sure where to start? I'm here to help!

I am a Certified Holistic Nutritionist teaching people just like you how to stop suffering from the embarrassing effects of an unhealthy gut so you can get back to living. I offer a FREE 30 minute call where we will talk about your specific symptoms and start creating a plan on how to heal your gut using the Simply Great Health program.

How would eliminating your symptoms improve your life? You could:

✅Be more present with your children Thrive in your career Improve your communication and your relationships Have more fun! Move your body and improve your fitness Lose weight and feel better about yourself Be able to cook healthy meals for you and your family Take an active vacation Reclaim your life! Simply Great Gut Health is a customized 5 Step plan that heals your gut and fits your busy lifestyle. Book your call directly here. It’s very simple. No jumping through hoops and NO PRESSURE. If we determine it’s not a fit, we’ll go our separate ways for now. If it is a fit, we can take the next step and get you started on the path to healing your gut.

Why is our gut health so important? Because 70% of our immune system is in the gut. If your gut is unhealthy, so is your immune system. In order to get sick from a cold or virus, your immune system has to be fatigued because it doesn't have the energy to keep you healthy.

70% of the immune system is in the gut

That's right! If you aren't giving your body the energy it needs by eating whole foods and exercise, it will be fatigued making you more susceptible to illness. How do you give your body the energy it needs? By eating the best foods for immune system health.

What are the best foods for the immune system? Organic, mostly plant-based foods! Organic foods are nutrient dense. Since organic foods are higher in nutrients, the nutrients support your body's energy needs at a cellular level. If your cells have the energy they need, they can help your body stay healthy and fight infections, such as the common cold.

I found some tasty lunch recipes to share with you. They can be made ahead of time, reheated or even eaten cold. Avoid microwaving food as much as you can. It makes foods harder to digest because it changes the structure of food in order to make it hot fast.

I also include what ingredients specifically in the recipe supply healthy nutrients to the immune system. That way, if you don't care for the recipe, you can take ingredients from it and eat them in another way.


Sheet Pan Garlic and Parmesan Chicken and Broccoli from Homemakers Habitat. The ingredients in this recipe that help keep your immune system healthy are garlic, onions and broccoli. Garlic and onions are known for being anti-bacterial and anti-viral.

Broccoli is high in Vitamin C, supplying 205% of your daily value in 1 cup. You can eat this over rice or quinoa. However, if you are following a FODMAP diet due to gut health concerns, garlic, onions and broccoli should not be eaten. Instead, use bell peppers, spinach and parsley as substitutes.

Bell peppers and parsley are high in vitamin C while spinach is high in zinc. Parsley has anti-bacterial properties. A test-tube study demonstrated that the extract showed significant antibacterial activity against yeast, molds, and a common, infection-causing bacteria known as S. aureus. (Source: Healthline) Click here for the recipe.

garlic and Parmesan chicken and broccoli made on one sheet pan

My Favorite Apple Spinach Salad from Gimme Some Oven. Spinach is high in zinc, which is known to help fight colds. Your immune cells rely on zinc to keep them healthy so eating foods high in zinc on a daily basis will help keep your immune system healthy.

This salad incorporates apples, walnuts, red onions and feta cheese. Apples and red onions can be irritating to the gut. Substitute oranges and grapes, which are high in vitamin C to support the immune system. If you feel like you need meat at lunchtime, top this with some chopped up grilled chicken. Click here for the recipe.

easy spinach and apple salad in a glass bowl

Winter Pomegranate Orange Quinoa Salad from the Recipe Critic. You can't share recipes that support the immune system without having at least one recipe focusing on citrus. After all, vitamin C is definitely one of the go-to ingredients when supporting the immune system. This recipe is also a spinach based salad which you just learned also supports the immune system.

The recipe calls for mandarin oranges. I would substitute those for a fresh organic oranges. Quinoa supports a healthy immune system since it is high in antioxidants and quercetin. What is Quercetin? Quercetin is anti-viral, anti-microbial and anti-inflammatory. It is a widely used supplement to help ward off attacks on the immune system. Quinoa is low in FODMAPs and gluten-free, making it a great grain to eat regularly. Click here for the recipe.

salad with pomegranate oranges and spinach has a lot of healthy ingredients for the gut

Crust-less Quiche from A Pretty Life in the Suburbs. Quiche? Yes quiche. Eggs are high in vitamin D. Our immune cells look for vitamin D to help regulate the immune system. This is important to help keep anti-inflammatory response in the body at a minimum.

This recipe gives a list of ingredients that you can add to the quiche. I would make this with non-dairy milk and add-in spinach and broccoli but skip the cheese! I am dairy-free but if dairy doesn't bother you, feel free to cook the quiche as is. I would also eat this with a side-salad. This is the beauty of a quiche. You can customize it for whatever lifestyle you follow. Click here for the recipe.

crustless quiche in a white casserole dish

Zoodles with Chicken and Spicy Almond Butter Sauce from the Lean Green Bean. Did you know nuts are high in selenium and zinc? Two key minerals important to keep your immune system healthy. I love the idea of zucchini noodles for lunch. It is a low-carb way to eat this delicious, spicy almond butter sauce.

Zucchini is rich in antioxidants and anti-inflammatory compounds, including vitamins A and C. Eating zucchini regularly reduces oxidation and inflammation within the body. This boosts your immunity and protects against diseases associated with inflammation. (Source: Food Revolution) Click here for the recipe

zoodles are zucchini noodles that work well with any vegetables or meat

How do you boost your immune system? By eating a variety of plant based, organic food. Some of the best foods for the immune system are listed above in delicious lunch recipes. I hope this post inspires and teaches you how to eat a variety of foods to keep your immune system healthy. Food is medicine!

Do you think you will try any of the recipes I shared? Let me know by leaving a comment below.

#vegetarianrecipes #eatinghealthy #healthycooking #health #guthealth #digestive #recipes #plantbased #immune