4. Make your diet chart of one week that includes
Iumunity Boosting food( detalls added In Dlet.)
boosting food.
1 Day
2 Day
3 Day
4 Day
5th Day
6th Day
7th Day
Answers
Answer:
DAY1
Breakfast
Steel cut oats with ground flaxseed, Greek yoghurt, papaya & blueberries
Morning snack
Handful brazil nuts
Lunch
Cooked brown rice, chickpeas, corn kernels, finely sliced kale, cherry tomatoes dressed in extra virgin olive oil and lemon juice.
Afternoon Snack
Wholegrain cracker + avocado
Dinner
Pan-fried salmon fillet with stir fry Asian vegetables with ginger, garlic & chilli + a side of kimchi
Supper
Warm cup of milk + ground cinnamon, turmeric and ginger + Manuka honey
DAY 2
Salmon makes a quick and healthy dinner.
Breakfast
Wholegrain sourdough toast with boiled eggs + avocado
Morning snack
Greek yoghurt + kiwi fruit
Lunch
Left-over salmon fillet with stir fry Asian greens, kimchi + cooked brown rice
Afternoon Snack
Chopped raw carrot with hummus
Dinner
Chunky mixed vegetable soup in bone broth + shredded cooked chicken + a grating of parmesan
Supper
Square of very dark chocolate + green tea
DAY 3
Get into the habit of snacking on almonds.
Breakfast
Bircher muesli: soak overnight steel cut oats and milk, then serve with orange zest, a squeeze of fresh orange juice, Greek yoghurt, cinnamon, cardamom and berries
Morning snack
Handful mixed raw nuts
Lunch
Left over chunky vegetable and chicken soup + wholegrain sourdough toast
Afternoon Snack
Small pear + chunk of hard cheese
Dinner
Cooked quinoa mixed with lentils, grated and finely chopped vegetables, toasted seeds + dressed in tahini, lemon juice and extra virgin olive oil
Supper
Frozen cherries
DAY 4
Fruit and yoghurt is a smart combo.
Breakfast
Green omelette with grated zucchini, baby spinach, green peas and cheese
Morning snack
Slices of papaya with a spritz of lime juice
Lunch
Left-over quinoa, lentil, vegetable and seed mix + small tin good quality tuna in olive oil
Afternoon Snack
Greek yoghurt + Manuka honey + a few crushed nuts
Dinner
Thai beef salad
Supper
A fresh date + green tea
DAY 5
Try a smoothie for breakfast.
Breakfast
Smoothie: milk, Greek yoghurt, berries, papaya + avocado + ground flaxseed
Morning snack
Red capsicum + hummus
Lunch
Left over Thai beef salad + cooked brown rice
Afternoon Snack
Wholegrain crackers + natural peanut butteR
Dinner
Mexican stuffed sweet potato with black beans topped with melted cheese and guacamole
Supper
Green tea + mandarin
DAY 6
Mushrooms make a healthy breakfast side.
Breakfast
Mixed sauté mushrooms on seeded sourdough with 2 poached eggs + crumbled feta
Morning snack
Small apple slices smeared with natural peanut butter or almond spread
Lunch
Brown rice sushi with salmon/ tuna and avocado + seaweed salad + edamame beans + pickled ginger
Afternoon Snack
Wholegrain cracker + cheese
Dinner
Dinner out: entrée of oysters, then grilled white fish, leaf salad and sides of broccoli and asparagus with olive oil
Supper
Share a dessert, if you wish
DAY 7
Porridge is filling, nutritious and a great option for breakfast.
Brunch
Porridge with cinnamon, poached apple + crushed nuts
Afternoon Snack
Nibble platter: chopped raw vegetable sticks, hummus, cheese, dried fruits, wholegrain crackers
Dinner
Roast grass-fed lamb + roast sweet potato, pumpkin, cauliflower, brussel sprouts, zucchini, carrot and onion
Supper
Dark chocolate dipped strawberries
Explanation:
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