7-Day Menu for Cold and Flu Season
Foods to Boost Immunity, Help Healing, and Fight Coughing
Day 6: Meals for Cold and Flu Season
Breakfast: Spinach and mushroom omelet made with one higher omega-3 egg and 1/4 cup egg substitute, served with whole wheat toast and a glass of skim or 1% low-fat milk.
Lunch: Fruit and cheese plate made with assorted reduced-fat cheeses, whole wheat crackers or sliced whole wheat baguette, and fruit cubes and slices such as apples, cantaloupe, strawberries, etc. Served with a cup of freshly brewed hot tea.
Dinner: Chicken and black bean and vegetable quesadilla (whole wheat tortilla, black beans, avocado, reduced-fat cheese, boneless skinless chicken breast, and onions), served with tomato or mango salsa and a yogurt and fresh fruit parfait.
The omelet is loaded with immune-boosting potential. The eggs contribute vitamin D and omega-3s. The spinach contributes folic acid and vitamins C and A. The mushrooms contain beta glucans, which help stimulate the immune system.
Yogurt contributes probiotics and vitamin D. Chicken adds iron, while the beans add folic acid and selenium. Each meal features a whole grain, and there is quercetin from apples, onions, and tea.
Day 7: Meals for Cold and Flu Season
Breakfast: Whole grain buttermilk waffles made with canola oil and served with hot cinnamon apples and freshly brewed hot tea or coffee.
Lunch: Pasta salad made with whole wheat pasta tossed with toasted walnuts, broccoli florets, tomatoes, green olives, and a pesto made with olive oil or an Italian vinaigrette made with canola oil; served with pear slices and reduced-fat cheese, and a glass of skim or 1% low-fat milk.
Dinner: Lean pot roast baked or slow-cooked with garlic cloves, carrots, and potatoes.
Apples, pears, tea, and tomatoes contribute quercetin with antihistamine benefits. The pot roast boosts the iron total, while the carrots, potatoes, and broccoli contribute vitamin C, vitamin A, and folic acid.
There is vitamin D from the milk and omega-3s from the walnuts and canola oil. Several whole grain servings come from the waffles and the pasta salad, which contribute selenium.
Garlic is thought to have antibacterial and antiviral effects. By roasting the garlic, as is done in the pot roast, the flavor mellows and you are able to eat a lot more of it.