Meal Planning - Nutrition Program to Strengthen the Immune System

• 1 cup of low-fat or nonfat milk
• 2 choices of bread (2 slices of whole-wheat bread or 1 cup unsweetened cold/hot cereal (preferably nutritionally fortified)
• 2 choices of protein, 60 grams, such as packaged low-fat cheese, eggs (well-cooked with no watery egg yolk) or packaged low-fat labneh
• 1 choice of fruit or 1 cup of unsweetened fruit juice
• 1 teaspoon of healthy oil

Mid-morning snack

1 choice of fruit or 1 cup unsweetened fruit juice

• 1 cup soup (vegetable or broth)
• 2 choices of bread (2 slices of whole-wheat bread, 1 cup cooked rice or pasta, or one medium potato (100 grams, baked or boiled)
• 2 choices of vegetables (one bowl of salad or steamed vegetables)
• 3 choices of well-cooked meat, skinless poultry or baked/grilled fish
• 1 teaspoon of healthy oil

Mid-afternoon snack

• 1 salad, vinegar or lemon optional
• 1 cup low-fat or nonfat milk, yogurt or laban

• 1 cup of vegetable or broth
• 2 choices of bread (2 slices of whole-wheat bread, 1 cup cooked rice or pasta, or one medium potato (100 grams, baked, boiled or roasted)
• 2 choices of vegetables (one bowl of salad or steamed vegetables)
• 4 choices of well-cooked, lean protein (120 grams of skinless poultry, baked/grilled fish or lean beef/lamb)
• 1 teaspoon of healthy oil

Evening snack

• 1 choice of fruit or 1 cup unsweetened fruit juice
• 1 choice (1 cup) of low-fat or nonfat milk, yogurt or buttermilk
• 1 choice of vegetables such as a salad