Immune-Supporting Dinners for Cold and Flu Season (& Shopping List!)

My husband and I recently got COVID-19 for the first time. I really thought after all these years that we’d been spared, but our luck finally ran out. Being sick was really miserable, and since COVID, the flu and the common cold are all around us right now, I’m doubling down on immune-supporting meals this week to help keep us healthy. What that means is I’m prioritizing foods with nutrients like protein, zinc and vitamins A, C, D and E. These nutrients are known for boosting immunity, and while there’s no guarantee that they’ll keep us from catching something, I’ll take all the defense we can get. So let’s get cooking.

Your Weekly Plan

Sunday: Slow-Cooker Herb & Mushroom Braised Beef
Monday: Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts
Tuesday: Creamy White Chili with Sweet Potatoes & Beans
Wednesday: Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette
Thursday: Chicken & Broccoli Casserole
Friday: Easy Pea & Spinach Carbonara

Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!

Sunday: Slow-Cooker Herb & Mushroom Braised Beef

I love making a cozy slow-cooker meal on a chilly day. For this recipe, chuck roast slowly cooks with mushrooms, carrots, onions, red wine and beef stock, making the whole house smell amazing. Plus, beef is a great source of immunity-supporting zinc. Just one 3-ounce serving gives you 47% of your daily needs!

Monday: Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts

This hearty salad is packed with butternut squash, which is an excellent source of vitamins A and C, and chicken, which is an excellent source of zinc and protein. It also has lots of Brussels sprouts, which are another great source of vitamin C. To have cooked chicken ready for this recipe, you could roast a chicken over the weekend (or pick up a rotisserie chicken). Serve with a whole-wheat baguette.

Tuesday: Creamy White Chili with Sweet Potatoes & Beans

Photographer Victor Protasio, Food Stylist Sally McKay, Prop Stylist Hannah Greenwood

Midweek calls for a creamy, comforting chili, such as this one with white beans and sweet potato. It’s nourishing and great for your immune system, with the beans supplying zinc and the sweet potato offering vitamins A and C. Cumin gives it a nice earthiness, while green chiles contribute some heat. I’ll bake this Skillet Cornbread to go with it (store-bought cornbread also makes a nice side).

Wednesday: Jerk-Spiced Salmon & Quinoa Bowl with Mango Vinaigrette

Jacob Fox

Salmon is high in protein and packed with vitamin D, so it’s a nice addition to this week’s immunity-supporting menu. Add a combination of nutrient-rich butternut squash and Brussels sprouts, and your immune system is bound to benefit. Jerk seasoning gives the salmon a fiery kick, and a mango dressing adds brightness.

Thursday: Chicken & Broccoli Casserole

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Sue Mitchell

With brown rice, chicken and broccoli, this high-protein casserole is both nourishing and comforting. The broccoli is the star for healthy immunity here, as it’s packed with vitamin C (1 cup provides 90% of the Daily Value). And the comfort comes in the form of a cheesy cream sauce. Some crispy onions top it all off.

Friday: Easy Pea & Spinach Carbonara

As usual, when Friday rolls around, I am looking for something easy but still nourishing. This pasta dish takes just 20 minutes and has lots of nutrients from baby spinach and super-convenient frozen peas. Spinach is full of immune-supporting vitamins, and the peas are a good source of plant-based protein. Plus, I love the crunch the panko adds. I’ll serve it with a mixed green salad.

I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.

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