Packed with delicious recipes that optimise nutrient-rich foods, this plan helps support your immune defences. We’ve included lots of brightly coloured fruit and vegetables, like the pumpkin in our creamy pasta. Orange fruit and veg are rich in carotenes – this plant form of vitamin A strengthens the linings of our respiratory system, helping to make us more resilient.

Being low in certain nutrients, including iron, can make us more susceptible to infection. Recipes like our spiced lamb stew combine iron from the meat with fresh herbs and fruit, these vitamin C-rich foods help optimise our iron uptake. Vitamin D plays an important role in immunity but few foods are good sources – oily fish including the anchovies in our pasta with kale & mascarpone and our pomegranate salmon make valuable contributions.

We’ve used kefir in the dip that accompanies our tasty cajun chicken traybake and miso in our burgers with mint & pomegranate slaw – because fermented foods like these, eaten regularly, may promote a more robust immune system.

Group 146 (2)
Meals for one _ 620 x 836 px (3)

Showing 1 to 7 of 7 results

  • Pasta with kale, chilli & mascarpone

    Pasta with kale, chilli & mascarpone

    A star rating of 4.3 out of 5.16 ratings

    Toss pasta shells with wilted kale, anchovies, slices of fresh chilli and a creamy mascarpone sauce for an quick weeknight dinner

  • Spiced lamb meatball stew in a frying pan

    Spiced lamb meatball stew

    A star rating of 4.7 out of 5.56 ratings

    Enjoy spiced lamb meatballs with chickpeas and pomegranate seeds in a harissa sauce for an easy midweek meal. Freeze any leftovers for busy weekdays

  • Orzo tomato soup with pesto in bowl

    Tomato & pasta soup

    A star rating of 4.7 out of 5.83 ratings

    Make our simple, budget-friendly tomato, pasta and chickpea soup in just 30 minutes. This easy, vegetarian family meal is healthy and even low fat

  • Pomegranate salmon in a roasting tin

    Pomegranate salmon

    A star rating of 4.8 out of 5.9 ratings

    Use fresh pomegranate as well as molasses to get a deeper flavour in this salmon recipe. Serve with couscous or steamed green veg, if you like

  • Creamy pumpkin pasta in two bowls

    Creamy pumpkin pasta

    A star rating of 3.9 out of 5.51 ratings

    Make the most of pumpkins this autumn. When puréed and combined with mascarpone and parmesan, their flesh transforms into a silky, delicious pasta sauce

  • A plate with miso burgers with mint & pomegranate slaw

    Miso burgers with mint & pomegranate slaw

    A star rating of 3.8 out of 5.22 ratings

    If you're after some healthy vegetarian burgers look no further than these, made with chickpeas plus a delicious mint and pomegranate slaw on the side

  • Cajun chicken and sweet potato chips in a blue bowl

    Cajun chicken traybake with sweet potato wedges & chive dip

    A star rating of 4.6 out of 5.10 ratings

    Sweet potatoes are never as crispy as regular potatoes, but they do add to your 5-a-day. We’ve used kefir in this recipe for its rich contribution of beneficial gut bacteria

See more Immunity-boosting meal plan
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