As cold and flu season rolls in, staying healthy becomes a top priority. Author Megan Ginsberg put together the ultimate week of immune-boosting dinners to keep you feeling your best.

Start fighting off those germs with delicious, nutritious meals!


Before we dive into our weekly plan, let's talk about why these meals are more than just tasty—they're strategic.

Foods rich in vitamins A, C, D, and E, as well as minerals like zinc and protein, are known for their immune-supporting properties.

While no diet can guarantee a shield against illness, incorporating these nutrients can bolster your body's natural defenses.


Your Week of Immune-Boosting Dinners

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Sunday: Slow-Cooker Herb & Mushroom Braised Beef​

Kick off the week with a cozy, slow-cooked meal that fills your home with an inviting aroma.

Beef is a powerhouse of zinc, providing nearly half of your daily needs in just a 3-ounce serving. Paired with mushrooms, carrots, and onions, this dish is a comforting start to your week.

Monday: Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts​

Salads aren't just for summer!

This hearty combination of butternut squash and Brussels sprouts delivers a hefty dose of vitamins A and C, while the chicken adds a boost of zinc and protein.

Serve with a slice of whole-wheat baguette for a satisfying crunch.

Tuesday: Creamy White Chili with Sweet Potatoes & Beans​

Midweek calls for a bowl of creamy chili that warms you from the inside out.

White beans are a great source of zinc, and sweet potatoes are brimming with vitamins A and C.

The cumin and green chiles add depth and a touch of heat to this comforting dish.

Wednesday: Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette​

Salmon isn't just delicious—it's also rich in protein and vitamin D.

This jerk-spiced salmon bowl, complete with nutrient-dense butternut squash and Brussels sprouts, is a midweek boost for your immune system. The mango vinaigrette adds a bright, tropical twist.

Thursday: Chicken & Broccoli Casserole​

This high-protein casserole combines brown rice, chicken, and broccoli for a meal that's both nourishing and comforting.

Broccoli is a vitamin C powerhouse, and the cheesy cream sauce adds a touch of indulgence. Crispy onions on top provide the perfect finish.

Friday: Easy Pea & Spinach Carbonara​

By Friday, we all need something simple yet nourishing.

This quick pasta dish is loaded with baby spinach and peas, offering a wealth of vitamins and plant-based protein. The crunch of panko breadcrumbs adds texture to this easy-to-make dinner.

As we navigate this season of sniffles and coughs, remember that every meal is an opportunity to support your health.

With this week of immune-boosting dinners, you're not just feeding your body; you're giving it the tools it needs to stay strong.

So, let's embrace these nutrient-rich meals and enjoy the flavors of health and wellness. Stay healthy and bon appétit!
We'd love to hear how these recipes work for you. Share your experiences in the comments below, and let us know if you have any immune-boosting tips or favorite dishes of your own.