Starting Sunday, May 31 @ 07:23 AM, until Sunday, June 07 07:23 AM  your challenge is to ...

7 Days Meal Plan

The Immune Boosting Meal Plan


In this week's challenge you must follow 7 days Immune-Boosting meal plan . Simply put, there are no foods or supplements that can prevent or treat COVID-19. Nevertheless, eating a well-balanced diet, with plenty of fruits and vegetables, whole grains, plant and healthy fats is the best way to get all the essential nutrients we need for good health and normal immune function. As self-isolation may lead us to be less active, it is also important to pay close attention to food portions and to keep our energy balance adjusted to meet our needs. Properly feeding your immune system can boost its power to fight off those pesky bugs that bring us down. Below is the Immune-Boosting Meal Plan for 7 days.

MONDAY


Breakfast Snack Lunch Afternoon Snack Dinner Supper
Muesli + Half cup strawberries, halved + 1 cup orange juice 10-15 nuts of your choice + 4 graham Wholegrain cracker squares Cooked brown rice, chickpeas, corn kernels, beans, carrot and lemon juice. Quater cup almonds + Orange Pan-fried cottage cheese with stir fry Asian vegetables with ginger, garlic and chilli Tip: Finish your dinner before sunset. Warm cup of milk, ground cinnamon, turmeric and ginger

TUESDAY


Millets with vegetables



Breakfast Snack Lunch Afternoon Snack Dinner Supper
Banana Apple Porridge + 1 grapefruit + 1 cup green or black tea 1 orange + Quarter cup pistachios Millets with leafy green vegetables Quarter cup sunflower seeds + Sweet Lime Chunky mixed vegetable soup,stir fry tofu with black salt and chilly powder Warm cup of milk, ground cinnamon, turmeric and ginger

WEDNESDAY


Oats with berry



Breakfast Snack Lunch Afternoon Snack Dinner Supper
Creamy Spinach Toast + Half cup raspberries + 1 yogourt smoothie Quick Avocado-Cheese snack + Half cup mixed nuts Left over chunky vegetable and corn soup, wholegrain sourdough toast Small pear, chunk of hard cheese Cooked quinoa mixed with lentils, grated and finely chopped vegetables, toasted seeds, lemon juice and extra virgin olive oil Frozen cherries. Tip: Do a little meditation to help wind down from your day.

THRUSDAY


Blueberries and grain cereal



Breakfast Snack Lunch Afternoon Snack Dinner Supper
1 cup whole grain cereal + Quarter cup blueberries + 1 cup green tea 1 apple 2 whole wheat roll + 1 cup melon 10 carrot sticks Bell pepper Pasta + half grapefruit A fresh date,green tea

FRIDAY


Raspberries with yogourt



Breakfast Snack Lunch Afternoon Snack Dinner Supper
Smoothie: milk, Greek yoghurt, berries, papaya, avocado, ground flaxseed Half cup grapes + Quarter cup wallnuts 2 sandwiches + 1 Banana Wholegrain crackers, natural peanut butter Cooked sweet potato with salt and pepper, black beans + half grapefruit Cumin Tea with ginger, coriender seeds, and jaggary

SATURDAY


Mixed sprouts



Breakfast Snack Lunch Afternoon Snack Dinner Supper
Mixed sprouts with lemon salt and chilly + Mango Juice 2 cups air-popped popcorn + Quarter cup Raisins Bean and Cheese Burrito + Tropical fruit Salad Buttermilk + Baked chips Leaf salad and sides of broccoli and asparagus with olive oil + Half grapefruit Share a dessert, if you wish

SUNDAY


3 Pancakes



Breakfast Snack Lunch Afternoon Snack Dinner Supper
3 pancakes + Quarter Cherries + 1 cup skim milk 1 pear Half cup cooked brown rice with lentils Nibble platter: chopped raw vegetable sticks, hummus, cheese, dried fruits, wholegrain crackers Stir fry beans broccoli,sprouts, zucchini and carrot Dark chocolate dipped strawberries

Suggested Reading:

15 Plant Based & Vegan Breakfast Ideas - Learn more here.

40 mouthwatering vegan dinner recipes! - Learn more here.


This challenge was closed on 6/7/2020


0  members have accepted this challenge.
0  members have completed this challenge.

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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