Starting Sunday, January 16 @ 07:23 AM, until Sunday, January 23 07:23 AM your challenge is to ...

Immunity Booster Challenge

Immunity Booster Challenge

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 1/23/2022

1 members have accepted this challenge.
1 members have completed this challenge.

Congratulations to these participants for completing the challenge.
Hemant v. V Gandhi

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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JCSC Wellness Challenge

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