Part 2: Put It On The Plate: Simple Lunches to Support Immune Function
Easy Lunch Box and Nourishing Bowl Ideas to Support Gut Health, Energy and Immunity
Last week we dove into the nutrients that the immune system relies on and the foods that can help supply them, from protein- and fibre-rich foods like colourful fruits and vegetables, to healthy fats and fermented foods. But knowing what your body needs is one thing; figuring out how to put it all together into an immune-supportive lunch when you’re short on time is another.
The goal isn’t to pack every possible nutrient into every lunch. Instead, think about how a few simple foods can work together to create a meal that is satisfying, varied and rich in the nutrients your body needs. Here are two easy ways to put this idea into practice with lunches the whole family can enjoy.
Build Your Own Lunch Box
When everyone likes something slightly different, a build-your-own lunch box lets everyone choose their favourites while still creating a balanced meal. Think of it as a simple formula rather than another recipe to follow. Choose one or two from each category:
Protein: hard boiled eggs + cheese + turkey or chicken + hummus + tofu
Fibre-rich carbohydrates: whole grains + beans + broccoli + Brussels sprouts + berries + apple + pears
Colour: carrot + cucumber + bell peppers + snap peas + cauliflower + grapes + orange slices
Healthy Fats: avocado + nuts + seeds + olives
Mix, match, and let everyone make their own combination. This is great for those mornings when making four different lunches feels like a full-time job.
One Bowl, Endless Lunches
When you need something a little more substantial, you don’t need a new recipe every day. Start with a simple base and then change the ingredients and flavours depending on what you have on hand.
The Everyday Lunch Bowl (base)
Serves 1
· 3-4 oz cooked chicken, salmon, tuna, or turkey
· ½ cup chickpeas or lentils
· 2 cups mixed greens or shredded coleslaw mix
· ½ cup colourful veggies – bell pepper, carrots, tomatoes, broccoli, cucumber
· ¼ avocado
· 1-2 tbsp sauerkraut or another fermented vegetable
· 1 tbsp pumpkin seeds
Dressing
· 1 tbsp extra virgin olive oil
· 1 tbsp lemon juice
· 1 tsp Dijon mustard
· Fresh herbs, garlic, salt and pepper
Put it all together
Add the greens and vegetables to a bowl and top with the protein, chickpeas or lentils, avocado, fermented vegetables and pumpkin seeds. Whisk together the dressing ingredients and drizzle over just before eating.
Why this combination works
This bowl brings together many of the nutritional building blocks we discussed last week. Protein supports immune cells and tissue repair, while chickpeas or lentils and vegetables provide fibre, folate, and a range of vitamins and minerals involved in immune function. Colourful vegetables contribute vitamin C and carotenoids, while avocado, olive oil and pumpkin seeds add healthy fats. Pumpkin seeds are a source of zinc, and fermented foods can add beneficial microorganisms that support the gut microbiome, an important factor in immune function.
The best part? Once you have the basic formula down, you can change up the flavour depending on what you have in the fridge.
Mexican: chicken + black beans + romaine lettuce + red pepper + corn + avocado + salsa + sauerkraut / avocado oil, lime, cumin, & cilantro
Asian: salmon + edamame + cabbage + carrots + red pepper + kimchi / ginger, sesame & tamari
Mediterranean: chicken + chickpeas + cucumber + tomatoes + spinach + olives + hummus / lemon, olive oil, garlic & oregano
Autumn crunch: turkey + lentils + apple + cabbage + kale + pumpkin seeds / EVOO, apple cider vinegar, Dijon &maple syrup
Keep It Simple
When it comes to supporting immune function, you don’t need to make every meal perfect or fill your kitchen with specialty foods. Start with a simple formula: protein, fibre-rich foods, colourful plants and healthy fats and then add the flavours you enjoy. The best lunch is often the one that is easy to make, appealing to eat and flexible enough to make again tomorrow.
Ready to make healthy eating work for you?
Eating well doesn’t have to mean spending hours in the kitchen, following complicated rules or trying to be perfect. At No Shoes Nutrition, we help you turn nutrition information into simple, realistic habits that work in your everyday life.
Whether you want to explore the connection between gut health and hormones through our Mood, Metabolism and Microbes group program, get personalized guidance through individual nutrition coaching, or build your confidence in the kitchen through our cooking classes, there’s a place to start that fits your goals and lifestyle.
Ready to take the next step? Reach out for a FREE CONSULTATION and let’s find the right fit for you.
References
Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in nutrition, 9, 1082500. https://doi.org/10.3389/fnut.2022.1082500
Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Yu, F. B., Topf, M., Gonzalez, C. G., Van Treuren, W., Han, S., Robinson, J. L., Elias, J. E., Sonnenburg, E. D., Gardner, C. D., & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.e14. https://doi.org/10.1016/j.cell.2021.06.019
Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886