Every week, we share thematic meal plans that give you a full day’s worth of delicious immunity-boosting recipes. Now that we’ve reached the halfway point of a whirlwind 2021, we’ve whipped up more than 30 days’ worth of meals. If you’re just joining our meal-planning journey, or you’re needing some renewed inspiration in the kitchen, our readers have highlighted some of our best immune recipes to date. Let’s get cooking!
BREAKFAST: Coconut Lime Brazil Nut Smoothie
This tangy, energizing breakfast shake reinvents the morning smoothie with a tantalizingly fresh, vibrant flavor profile that will awaken all of your senses.
Brazil nuts are the perfect anti-stress food to start your busy day. These nuts are high in selenium, a trace mineral that’s been shown to reduce stress, reduce depression, and improve your overall mood. You’ll also get lots of fiber, protein, healthy fats, and immune-boosting potassium.
1 scoop of your favorite plant-based vanilla protein powder
Juice of one lime (approximately 2 tbsp)
½ cup full-fat canned coconut milk
½ cup oat milk
1 whole banana, peeled and frozen
3-5 brazil nuts
½ cup ice
Add all ingredients to your blender and blend until creamy. Enjoy!
[ DOWNLOAD THIS RECIPE + 2 More Anti-Stress Meal Ideas]
LUNCH: Garlic-Infused Summer Tomato Sandwich
This flavorful, vegetarian-friendly lunch is bursting with the tastes of summer. Not only are tomatoes a great source of vitamin C, but they’re also high in lycopene. Lycopene has been shown to have very potent sun-protective elements.
Beyond the sun safety aspects of this meal, you will also enjoy the juxtaposition of the hearty, crunchy bread and the juiciness of the ripe tomatoes. It’s a deceptively simple recipe with layers of texture and zesty flavor.
2 slices dense sprouted-grain bread
1 beefsteak tomato, sliced
1 1/2 tsp traditional or plant-based mayo
1 garlic clove, smashed
1 pinch kosher salt
1 pinch coarsely ground black pepper
Toast your bread. For the best results, opt for a very dense, hearty style of bread.
After the bread is toasted, smear with mayo and sprinkle with a generous amount of garlic, salt and pepper. Layer on a couple of slices of chilled tomato and enjoy while the bread itself is still hot from the toaster.
[ DOWNLOAD THIS RECIPE + 2 More Sun-Safe, Skin-Protecting Recipes]
DINNER: Tomato Basil Slow Cooker Soup
We’re often told to drink chicken noodle soup when we’re feeling ill and need an immunity upgrade. Take that concept to the next level with this sweet-and-tangy vegan alternative. Tomatoes are high in lycopene, which helps strengthen your body’s natural immune response, while the basil is high in plant compounds and antioxidants that have been shown to reduce stress, soothe away inflammation, and reduce the effects of stress and anxiety. Other immune-boosting ingredients in this soup include oregano, fresh garlic, and onions, which are the secrets to this soup’s layers of vibrant flavors.
2 28-oz. cans whole peeled plum tomatoes
1 15-oz. can tomato sauce
1 1/2 cups vegetable broth
5 cloves garlic, minced
1 large yellow onion, diced
1 red bell pepper, minced
2 tbsp tomato paste
1 1/2 tsp dried oregano
1 tsp sugar
1 tsp sea salt
1 tsp black pepper
1/3 cup heavy cream or a plant-based cream alternative
1/2 cup chopped fresh basil
Add all the ingredients (with the exception of the cream) to your slow cooker. Whisk to combine well, and use the whisk to smash the tomatoes a bit. Cover the pot and cook on its lowest heat setting for eight hours (if you’re short on time, use high heat for four hours).
When the soup is finished cooking, simply blend with an immersion blender, then stir in the cream and enjoy.
[ DOWNLOAD THIS RECIPE+ 2 More Super Convenient Slow-Cooker Meals]