Feeling under the weather? If the influenza virus has gotten the better of you this flu season, support your recovery with the following flu meal plan. Each dish is easy to prepare (after all, who wants to spend hours in the kitchen when you’re suffering from a fever or a cough). More importantly, this flu meal plan contains ingredients proven to help ease your flu symptoms and speed your healing, all while being comforting and soothing to your sick, tired body.

BREAKFAST: Quick Sauerkraut Frittata

A quick frittata is the perfect way to start a sick day.

Sauerkraut is a classic side with breakfast eggs, and research shows that fermented foods like sauerkraut may help to shorten the number of days you’re sick, and also reduce how many times in a day you feel the full brunt of your flu symptoms. 

This recipe harnesses the tangy crunch of the sour cabbage mixture with the rich flavors and textures of eggs and potatoes. Combined, it’s a scrumptious way to start your sick day.

2 tbsp extra-virgin olive oil or an oil of your choice

1 yellow onion, minced

2 white potatoes, shredded

1 cup water

1 cup organic sauerkraut, drained of its liquid

A pinch of salt and pepper

6 large eggs, beaten (ideally from organic, free-ranged hens)

Preheat your oven to 375 degrees Fahrenheit. While your oven is heating up, coat an oven-safe skillet with olive oil and saute the onions until they start to caramelize (should take approximately five minutes or less).

Add the potatoes and a cup of water, stir to mix thoroughly, then cover and let the pan simmer for ten minutes. Remove the cover and continue to cook until the potatoes are soft and most of the water has evaporated. 

Remove the pan from the heat and immediately add the sauerkraut, salt, pepper and eggs. Stir to mix thoroughly, then place the filled pan in your hot oven and bake for ten minutes or until the top is golden brown. 

Turn off the oven, then turn on your oven’s broil feature and broil on high for a couple of minutes to finish the frittata. 

Remove from the oven, let it rest for a couple minutes, then enjoy!

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LUNCH: Garlic-Dill Soda Bread

Garlic may reduce the severity of flu symptoms and improve the health of your immune system’s cells.

Garlic doesn’t just ward off vampires. In a double-blind, placebo-controlled nutrition study, garlic was found to reduce the severity of flu symptoms and improve the health of your immune system’s cells.

This ingenious soda bread recipe uses a slow cooker to effortlessly create a big, fluffy loaf of cheesy, garlic-infused bread. Not only will your home smell amazing, but there’s nothing more comforting when you’re sick than a warm chunk of homemade bread fresh from the oven.

You can either enjoy this bread alone as a lunch meal in and of itself, or pair it with chicken soup (see the third recipe below in today’s flu meal plan).

4 cups organic wholegrain flour

2 tbsp dried parsley flakes

1 tbsp dried onion flakes

2 tsp garlic powder

1 1/2 tsp dill weed, dried

1 tsp kosher salt

1 tsp baking soda

1 tsp ground mustard

1 3/4 cups fresh buttermilk

1 cup shredded sharp cheddar cheese (or a plant-based cheese alternative)

Combine the flour, parsley, onions, garlic, dill, salt, baking soda and mustard in a big mixing bowl.

Once well-mixed, stir in the cheese and buttermilk. Empty the dough onto a floured counter top and kneed a few times before shaping it into a 6-inch-across round ball.

Place the ball into a greased slow cooker and cover. Set the slow cooker on high and let it cook for two hours.

Remove the loaf from the slow cooker when the bread is done. Place it on a baking sheet and broil in your oven on high for three minutes or until golden brown. Let it cool, then enjoy!

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DINNER: Chicken Soup for the Soul

As a bonus, all the spices and herbs in this classic recipe don’t just add flavor, but also impart powerful plant-based compounds that heal your body from the inside out.

Researchers have found that drinking hot chicken soup may improve your flu symptoms faster, reduce inflammation, and balance your immune system’s response to viral infections. Plus, drinking all that broth improves your hydration levels, which also speeds recovery.

But don’t reach for a can of soup. Homemade chicken soup is far healthier and contains more of the flu-fighting nutrients and antioxidants that you need. This effortless recipe takes just ten minutes to prep, so you can put together a soothing dinner without using up all of your energy.

As a bonus, all the spices and herbs in this classic recipe don’t just add flavor, but also impart powerful plant-based compounds that heal your body from the inside out.

1 tbsp butter

1 yellow onion, diced

1 cup celery, diced

5 14.5-oz cans of organic chicken broth 

1/2 pound chopped cooked chicken breast

1 ½ cups egg noodles or the noodles of your choice

2 cups carrots, sliced

1 tsp dried basil

1 tsp dried oregano

Pinch of salt and pepper

In a big soup pot, melt the butter and add the celery and onions. Saute for five minutes or until the veggies are tender and the onions are turning translucent.

Add the rest of the ingredients, bring to a boil, then let it simmer for 30 minutes. Enjoy hot and steaming. This flu meal plan dish pairs very well with the soda bread you made above for lunch!

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More Ways to Support Your Health

Your diet is just one piece in your immune system’s wellness puzzle. Thymic proteins are another piece. It is the job of these thymic proteins to train the body’s immune system to effectively seek and identify diseased cells. Unfortunately, your levels of thymic proteins fall as you get older. BioPro-Plus 500 offers a full dose of thymic proteins to help restore your body’s natural levels. Maximize your health by combining the above flu meal plan with healthy supplements!

HUNGRY? Read More:

Vegetable Frittata Recipe

Homemade Granola with Seeds & Dried Fruit