You can’t avoid sneezing colleagues, but you can bolster your body’s immune system with our 7-day eating plan
| Breakfast | Lunch | Dinner |
| Day 1 | ||
| 2 Weetbix 1 cup low fat milk 1 fresh fruit Snack: 1 fresh fruit or ½ cup dried fruit mix (such as cranberries and nuts) |
1 wholewheat roll 2 T avocado Small green salad Snack: 1 cup fruit smoothie |
1 cup baby beetroots 1 cup roasted butternut ½ feta round Add the above to a large green salad with 1 t olive oil and fruit-infused balsamic vinegar |
| Day 2 | ||
| 1 cup cooked oats ½ cup low fat milk 1 fresh fruit Snack: 1 fruit yoghurt with 1 T mixed seeds |
2 slices rye bread Shaved beef or turkey with mustard Watercress and rocket Snack: 1 cup fruit smoothie |
Palm-size salmon grilled with spices Handful sweet potato wedges or oven chips Stir-fried green beans, broccoli, baby marrows, spinach |
| Day 3 | ||
| 2 slices wholegrain toast 10 ml peanut butter or ¼ avocado pear 1/2 glass orange juice Snack: 1 fresh fruit or ½ cup dried fruit mix (such as cranberries and nuts) |
1 sachet low-fat, fresh vegetable soup 600g
Snack: 1 cup fruit smoothie |
1 cup Thai chicken & vegetable curry* 1 cup brown or wild rice |
| Day 4 | ||
| 1 cup bran flakes 1 cup low-fat milk 1 fresh fruit Snack: 1 glass freshly squeezed juice |
1 wholewheat roll 1/2 tin tuna 2 t low-fat mayonnaise Small green salad Snack: 1 cup fruit smoothie |
1 cup chilli con carne* with 1 corn taco |
| Day 5 | ||
| 1 cup fresh fruit chopped, ½ cup fruit yoghurt and 2 T raw oat bran – blend into a smoothie
Snack: 1 fresh fruit or ½ cup dried fruit mix (such as cranberries and nuts) |
6 Provitas with small tin drained mussels or 2 heaped T hummus
Snack: 1 small bottle vegetable juice |
Mixed vegetable and seafood stir-fry* With 1 cup cooked rice or pasta or bulgur wheat |
| Day 6 | ||
| 1 scrambled egg 2 slices wholegrain toast ½ glass fresh juice Snack: 1 fruit yoghurt with 1 T mixed seeds |
1 cup cooked bulgur wheat ½ tin ratatouille ½ round crumbled feta Snack: 1 cup fruit smoothie* |
1 Woolworths low-fat meal (300g) Or 1 sachet low-fat, fresh vegetable soup |
| Day 7 | ||
| ½ cup muesli ½ cup fruit yoghurt Snack: 1 cup fruit salad |
150g fillet steak grilled Whole baked potato or sweet potato Ratatouille Snack: 1 cup fruit smoothie* |
1 small wrap 2 T guacamole Mixed green salad |
Key chart:
1 C = 240 ml
t = teaspoon
T = tablespoon
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