{"id":211234,"date":"2024-01-31T16:00:18","date_gmt":"2024-01-31T14:00:18","guid":{"rendered":"https:\/\/www.qxworld.eu\/?p=211234"},"modified":"2024-09-06T12:22:24","modified_gmt":"2024-09-06T10:22:24","slug":"7-day-immunity-booster-diet-plan","status":"publish","type":"post","link":"https:\/\/www.qxworld.eu\/nl\/7-dagen-immuniteit-booster-dieet-plan\/","title":{"rendered":"7-day immunity booster diet plan"},"content":{"rendered":"
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Especially in flu season, people take recourse to immune-boosting foods<\/b> like broccoli, beetroot, ginger, vitamin C-rich citrus fruits, garlic, turmeric, spinach, green tea and berries.

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Need a little help turning some of these ingredients into tasty meals?

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Packed with nutrients and rich in flavor, this immunity booster diet plan<\/b> will help strengthen your body\u2019s natural defenses all week long.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Inspiration for your meal plan<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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A healthy lifestyle is a journey, and every bite is a step towards a stronger, more vibrant you. However, keep in mind to also drink at least 64 oz (around 1.5 liters) of water a day, and always consult with a healthcare professional<\/b> before making significant changes to your diet, especially if you have any underlying health conditions.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dag 1<\/span><\/h3>

Breakfast <\/i><\/strong>
Greek yogurt with mixed berries and chia seeds
Lunch<\/i><\/strong>
Chickpea salad with spinazie<\/b>, cherry tomatoes, cucumber, and a lemon vinaigrette dressing
Snack<\/i><\/strong>
Sliced bell peppers with hummus
Dinner<\/i><\/strong>
Baked salmon with quinoa and steamed broccoli<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Spinach is rich in vitamins A, C, K<\/b> en antioxidants <\/b>that help your body fight off infections.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dag 2<\/span><\/h3>

Breakfast <\/i><\/strong>
Cooked oatmeal topped with sliced bananas, almonds, and a drizzle of honey
Lunch<\/i><\/strong>
Lentil soup with a side of whole grain crackers
Snack<\/i><\/strong>
Orange slices with a handful of walnuts
Dinner<\/i><\/strong>
Stir-fried tofu with mixed vegetables (bell peppers, broccoli, carrots) and brown rice<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dag 3<\/span><\/h3>

Breakfast <\/i><\/strong>
Whole grain pancakes with blueberries and a dollop of Greek yogurt
Lunch<\/i><\/strong>
Quinoa<\/strong> bowl with roasted vegetables (zucchini, eggplant, bell peppers) and feta cheese
Snack<\/i><\/strong>
Cottage cheese with pineapple chunks
Dinner<\/i><\/strong>
Baked chicken thighs with sweet potato mash and steamed green beans<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Quinoa is a whole grain that contains plenty of zinc and vitamin B6<\/strong>, both of which are vital for maintaining a healthy immune system.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dag 4<\/span><\/h3>

Breakfast <\/i><\/strong>
Whole grain pancakes with blueberries and a dollop of Greek yogurt
Lunch
<\/i><\/strong>Quinoa and black bean salad with bell peppers, corn and red onion, tossed in a lime vinaigrette.
Snack<\/i><\/strong>
Greek yogurt with a drizzle of honey and a sprinkle of pumpkin seeds
Dinner<\/i><\/strong>
Grilled shrimp with sweet potato wedges and asparagus<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dag 5<\/span><\/h3>

Breakfast <\/i><\/strong>
Whole grain toast with almond butter and sliced strawberries
Lunch
<\/i><\/strong>Mediterranean-style\u00a0falafel\u00a0salad with cucumber, tomatoes, red onion, and a lemon-tahini dressing
Snack<\/i><\/strong>
Carrot sticks with guacamole
Dinner<\/i><\/strong>
Baked cod with quinoa and roasted Brussels sprouts<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Falafel is made from ground chickpeas<\/strong>, which are rich in protein, fiber, and other essential nutrients like zinc and folate.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Dag 6<\/span><\/h3>

Breakfast <\/i><\/strong>
Chia seed pudding made with almond milk, topped with mixed berries
Lunch
<\/i><\/strong>Spinach and kale salad with grilled chicken, cherry tomatoes, and a balsamic vinaigrette dressing
Snack<\/i><\/strong>
Apple slices with a handful of almonds
Dinner<\/i><\/strong>
Vegan chili made with kidney beans, black beans and tomatoes, served with a side of cornbread<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Making chia seed pudding is easy.<\/strong> Simply let the seeds soak in milk overnight. By morning, they will have become a pudding by absorbing all the liquid.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Day 7<\/span><\/h3>

Breakfast <\/i><\/strong>
Avocado toast with poached eggs and black sesame seeds
Lunch
<\/i>Lentil<\/strong> and vegetable curry with brown rice
Snack<\/i><\/strong>
Sliced cucumber with tzatziki sauce
Dinner<\/i><\/strong>
Grilled steak or portobello mushrooms with a side of quinoa and spinach<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Lentils are legumes higher in protein and iron than steak<\/strong>. They come in various colors, such as brown, green, and red.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Additional immunity boosters<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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A balanced diet<\/b> optimally supports the body against infection. However, as the Harvard T. H. Chan School of Public Health\u2019s \u201cThe Nutrition Source\u201d platform argues: a strong immune system also relies on a range of additional factors, such as sufficient sleep<\/b><\/a>, exercise and low stress levels. Finally, stay positive! An upbeat attitude<\/b> boosts your energy and overall sense of wellbeing.

Understanding and maintaining a <\/span>healthy microbiome<\/b> are integral to supporting a robust immune system. Sign up for our <\/span>webinar on \u201cImmunity and the microbiome\u201d<\/b><\/a> if you are interested in learning more about the topic!<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Especially in flu season, people take recourse to immune-boosting foods like broccoli, beetroot, ginger, vitamin C-rich citrus fruits, garlic, turmeric, spinach, green tea and berries. Need a little help turning some of these ingredients into tasty meals? Packed with nutrients and rich in flavor, this immunity booster diet plan will help strengthen your body\u2019s natural […]<\/p>","protected":false},"author":1664,"featured_media":211279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"92","_seopress_titles_title":"A 7-day immunity booster diet plan - QX World","_seopress_titles_desc":"Packed with nutrients and rich in flavor, our immunity booster diet plan will help strengthen your body\u2019s natural defenses all week long.","_seopress_robots_index":"","footnotes":""},"categories":[92,163],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/posts\/211234"}],"collection":[{"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/users\/1664"}],"replies":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/comments?post=211234"}],"version-history":[{"count":0,"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/posts\/211234\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/media\/211279"}],"wp:attachment":[{"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/media?parent=211234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/categories?post=211234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.qxworld.eu\/nl\/wp-json\/wp\/v2\/tags?post=211234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}