7-Day Menu for a Healthy Immune System

Eating healthfully is more important now than ever! There is no food or diet that prevents or cures the coronavirus. But you can make some food choices that support your immune system. If you do get sick, eating well gives your body the nutrients it needs to fight infection.

So how can you improve your eating habits without breaking your budget? UAB Dietetic Intern Jennifer Wanberg developed a 7-Day Meal Plan to help you out!  The meal plan averages just under 2000 calories a day. It costs just $4 a day per person. The meal plan is particularly helpful if you do get sick. That’s because each day’s menu is rich in key nutrients your body needs to fight infections. You’ll find a recipe, shopping list, nutrition label, and tips for each menu!

Grocery List , Tips, & Recipes (COVID-Recipe-Breakdown-Grocery-List-TIPS.pdf)

Weekly Menu:

Breakfast LunchDinnerSnack (If needed)

Day 1: 1870 Calories

Veggie Omelet Cups

480 Calories

    • 1 bell pepper, cut into halves (bowls)
    • 2 eggs
    • ¼ cup fresh broccoli
    • 1 TB cheddar cheese
  • 1 banana
  • One 8 oz glass 2% milk

Tuna Melt

490 Calories

    • ½ can tuna
    • ½ chopped apple (for crunch), use remaining half as side!
    • 2 TB mayonnaise
  • 2 slices whole wheat bread
  • 1 slice provolone cheese
  • ¼ cup of romaine lettuce

Turkey Chili

450 Calories

  • 4 oz ground turkey
  • 1 ½ TB turkey seasoning
  • ½ cup kidney beans, no salt
  • ½ cup black beans, no salt
  • ½ can of diced tomato
  • 1 slice whole wheat bread

Avocado Toast w/Strawberries

450 Calories

  • 1 slice whole wheat bread
    • ½ avocado
    • 1 cup of strawberries (to top toast)
    • 2 TB sunflower seeds

Day 2: 2080 Calories

Berry Blast Pancakes

600 Calories

  • ½ cup Kodiak whole wheat flour pancake mix
    • ¼ cup frozen mixed berries
    • ⅓ cup vanilla almond milk
    • ½ TB olive oil (for frying pan)
  • Sprinkle w/ ½ cup honey bunches of oats cereal
  • ¼ cup sugar free syrup
  • One 8 oz glass 2% milk

Teriyaki Salad

760 Calories

  • 4 oz cooked ground turkey
  • Dressing: 1 TB peanut butter, 2 TB olive oil, ½ TB teriyaki marinade
  • 8 wheat thin crackers (for crunch)
  • 2 cups romaine lettuce
  • 1 orange (for salad)

Teriyaki Stir Fry

440 Calories

  • 2 oz whole wheat noodles
  • 4 oz ground turkey
  • ½ TB teriyaki marinade
  • ¼ cup frozen veggie mix

Super Smoothie

280 Calories

  • 1 cup frozen mixed berries
  • 1 banana
  • ¼ cup frozen spinach
  • ½ cup nonfat yogurt
  • ½ cup vanilla almond milk

Day 3: 2150 Calories

Create Your Own Parfait

470 Calories

    • ½ cup Greek yogurt
    • ½ cup vanilla yogurt
    • 1 cup whole strawberries
    • ½ cup honey bunches of oats
  • 2 slices whole wheat toast
  • One 8 oz glass of 2% milk

Cheesy Quesadilla

450 Calories

  • 2 whole wheat tortillas
    • ½ TB olive oil
  • 1 TB cheddar cheese
  • ¼ cup black beans
  • ¼ cup frozen spinach
  • 1 tsp taco seasoning

Turkey Tacos

760 Calories

    • 4 oz ground turkey
    • 1 tsp taco seasoning
    • 1 cup canned black beans
  • 4 taco shells
  • 2 TB cheddar cheese
  • ½ cup romaine lettuce

Cereal

470 Calories

  • 2 cups honey bunches oats
  • 12 oz glass 2% milk

Day 4: 1760 Calories

Old-Fashioned Breakfast

650 Calories

  • 2 eggs
    • 1 tsp olive oil
  • 1 slice whole wheat toast w/ 2 TB peanut butter
  • One 8 oz glass 2% milk
  • 1 apple

Asian Medley Salad

570 Calories

  • 4 oz ground turkey
  • 1 ½ cup romaine lettuce
  • Peanut sauce (made from 1 TB peanut butter, ½ TB olive oil, ¼ cup warm water, ½ TB soy sauce)
    • Top w/ ¼ cup sunflower seeds
  • ½ cup sliced strawberries

Classic Sausage Sandwich

440 Calories

Crispy Asparagus w/White Sauce

100 Calories

  • 3 sliced turkey sausage links
  • ½ cup romaine lettuce
  • 2 slices whole wheat bread
  • 1 slice provolone cheese
  • ½ cup asparagus w/ ½ TB soy sauce and 1½ TB mayonnaise

Fruit

  • 1 orange

Day 5: 1590 Calories

Classic Oatmeal

580 Calories

  • ½ cup oatmeal
    • ½ cup vanilla almond milk
    • ¼ cup water
    • ½ cup honey bunches cereal
    • 1 cup strawberries
    • 1 banana
    • 2 TB chopped almonds
  • One 8 oz glass of 2% milk

Sloppy Joe n’ Greens

480 Calories

    • 4 oz ground turkey
    • ½ cup kidney beans
    • 1½ tsp sloppy joe mix
    • ½ cup cooked spinach
  • 2 whole wheat bread slices
  • ⅓ cup carrots

Gourmet Spaghetti

530 Calories

    • 4 oz ground turkey
    • 1 cup pasta sauce
    • ½ cup frozen spinach
  • 2 oz whole wheat pasta cooked to preference

 

 

Day 6: 2050 Calories

Apple Glazed Almond Pancakes

500 Calories

  • ½ cup whole wheat pancake mix
    • ½ cup vanilla almond milk
    • ½ TB olive oil
  • Apple compote: cook on medium ¼ cup sugar free syrup w/ ½ finely chopped apple
  • Sprinkle 1½ TB blanched almonds
  • One 6 oz glass of 2% milk

Cheesy Mac n’ Greens

770 Calories

  • 6 oz glass 2% milk
  • 4 oz ground turkey
  • ⅔ cup whole wheat macaroni (dry)
  • Melt two slices of provolone cheese
    • Add in ¼ cup broccoli until cooked

Whole Grain Fried Rice

780 Calories

  • Cook ¾ cup (dried) brown rice
  • 4 oz ground turkey
    • ½ bell pepper, chopped
    • ½ large carrot, chopped
    • 2 TB soy sauce
    • 1 TB olive oil

 

Day 7: 2190 Calories

Seaside Avocado Toast

570 Calories

  • 8 oz glass 2% milk
  • 2 slices whole wheat toast
    • ½ avocado
    • ½ cup sliced tomatoes
    • ½ can salmon
    • 1 TB sunflower seeds

Salmon Bites

320 Calories

  • Chop ½ avocado
  • Add ½ can salmon
  • Salt/pepper to taste
  • Top mixture to ½ serving wheat thins (8 crackers)
  • Side of ½ cup raw carrots

Homemade Pizza

830 Calories

  • Whole wheat pizza dough: 1 cup Kodiak whole wheat pancake mix, 2 tsp instant yeast, 1 TB sugar free syrup, 2½ TB olive oil, ¾ cup warm water
  • ½ cup pasta sauce
  • Top with:
    • ½ cup frozen spinach
    • ¼ cup cheddar cheese

Cereal

470 Calories

  • 2 cups honey bunches oats
  • 12 oz glass 2% milk

TB= tablespoon
tsp= teaspoon