Immunity-building Diet Plans

Few Immunity boosting nutrients are:
​Vitamin A, E, D, C, B-vitamins, zinc, selenium, omega-3 fatty acids, iron and antioxidants
For Men
Energy: 1750 kcal
Protein: 89.4g
Carbohydrates: 256.2g
Fat: 40.05g
Meal Timings
Food Items
Meal 1 - 6am​
Lemon water (250ml) / Green Amla Juice + 5 piece almonds + 4 piece walnuts
​Meal 2 - 8am
Vegetable poha / Upma / Vermicelli / Vegetable oats- 1 ½ cup + Coconut chutney- 3 to 4 5 tsp + 2 boiled egg white / paneer pieces- 45g
Meal 3 - 10am
Banana/ Apple/ Pear/ Guava- 1
Meal 4 - 12 pm
​Buttermilk- 1 glass
Meal 5 - 2pm
Chapati - 3 / Rice - 1 ½ cup + dal - 1 cup / chicken or fish - 120g / Egg curry - 3 egg white / curd or raita - ¾ cup + any green veg - ½ cup + salad / sauteed vegetables - 1 cup
Meal 6 - 4pm
Papaya- 1 cup/ Pomegranate/ Berries/ Grapes- ½ cup/ Sweetlime/ Orange/ Kiwi- 1
Meal 7 - 6pm
​Option 1: Roasted makhana/puffed rice- ½ cup 
Option 2: Sandwich- 1 slice bread with cucumber and tomatoes
Meal 8 - 8pm
​Chapati- 2/ Rice- 1 cup + dal- 1cup/ chicken or fish- 120g/Egg curry- 3 egg white/ curd or raita- 3/4 cup + any green veg- ½ cup + salad/ sauteed vegetables- 1 cup
Meal 9 - 9pm
​Turmeric milk/ Soya milk- 250 ml (without sugar)
For Women
Energy: 1500 kcal
Protein: 78.4g
Carbohydrates: 202.2g
Fat: 40.05g
Meal Timings
Food Items
Meal 1 - 6am​
Lemon water (250ml) / Green Amla Juice + 5 piece almonds + 4 piece walnuts
​Meal 2 - 8am
Vegetable poha / Upma / Vermicelli / Vegetable oats- 1 ½ cup + Coconut chutney- 3 to 4 5 tsp + 2 boiled egg white / paneer pieces- 45g
Meal 3 - 10am
Banana/ Apple/ Pear/ Guava- 1
Meal 4 - 12 pm
​Buttermilk- 1 glass
Meal 5 - 2pm
Chapatti- 2 / Rice - 1 cup + dal - ¾ cup / chicken or fish - 80g / Egg curry - 2 egg white / curd or raita - ½ cup + any green veg - ½ cup + salad / sauteed vegetables - 1 cup 
Meal 6 - 4pm
Papaya- 1 cup/ Pomegranate/ Berries/ Grapes- ½ cup/ Sweetlime/ Orange/ Kiwi- 1
Meal 7 - 6pm
​Option 1: Roasted makhana/puffed rice- ½ cup 
Option 2: Sandwich- 1 slice bread with cucumber and tomatoes
Meal 8 - 8pm
Chapati- 2/ Rice- 1 cup + dal- ¾ cup/ chicken or fish- 80g/Egg curry- 2 egg white/ curd or raita- ½ cup + any green veg- ½ cup + salad/ sauteed vegetables- 1 cup
Meal 9 - 9pm
​Turmeric milk/ Soya milk- 250 ml (without sugar)
 

Recipes: Immunity-boosting Foods

Turmeric milk

​Servings: 1

Ingredients:
  • Milk- 250ml
  • Peeled & crushed turmeric root/ turmeric powder- ½ tsp 
  • Almonds- 2-3 pcs (powdered in a blender)
  • Cardamom powder- ½ tsp
  • Ginger- ½ tsp
  • Jaggery powder- 1 tsp (optional)

Method:
  1. Add milk in a pan and bring it to boil. 
  2. Add turmeric, almond powder, cardamom and jaggery (optional) to the milk and let it simmer for 2-3 minutes.
  3. Bring the flame to low and add crushed ginger and simmer for about 1 minute.
  4. Strain the turmeric milk in a cup and serve hot.
Boiled Chole Chaat

Serving: 1 cup

Ingredients:
  • Chole/ Chickpeas- ½ cup
  • Onion (chopped) - 2 tbsp
  • Tomato (chopped) - 3 tbsp
  • Cucumber (chopped) - 3 tbsp
  • Coriander leaves (chopped) - 2 tbsp
  • Green chilli (chopped) - ½ 
  • Chaat masala- ½ tsp
  • Lemon juice- 1tsp
  • Salt- to taste

Method:
  1. Soak the chickpeas for 8 hours or overnight. Drain water from soaked chole. Add chole in the pressure cooker and cook it for 7 to 8 whistles or till they are soft.
  2. ​Take a mixing bowl and all the veggies, cooked chole, chaat masala and at the end add salt and lemon juice. Mix well and serve.
Citrus Smoothie

Serving: 1 glass

Ingredients:
  • 1 orange
  • ½ cup pineapple
  • ½ banana
  • 1tsp jaggery powder/ 2-3 dates (seedless)
  • 150ml / 1 cup plain yogurt or milk

Method:
  • Add all ingredients in a blender and blend until completely smooth.
Green Amla Juice

Serving: 1 glass

Ingredients:
  • ½ bottle gourd (peeled & chopped)
  • 3-4 amla (chopped)
  • Mint leaves (handful)
  • 1/2 inch ginger
  • Salt to taste
​
Method:
  • Add all ingredients in a blender and blend until completely smooth.