Dietitian's day on a plate - how to load up on key nutrients

Evidence shows that micronutrients (vitamins and minerals) are essential for helping fight infections. Vitamins A, B, C, D and E and the minerals selenium, iron and zinc have been found to be particularly beneficial to supporting immune function. 

Below are two different plant based meal plans, created by our team of dietitians. These dishes offer a nutritious and affordable way to load up on your key nutrients. 
 

Meal	Ingredients	Nutrients
Breakfast	Weet-Bix and berries Blueberry oat smoothie	Fibre, protein, vitamin C, D, B1, B2, B3 & B1
Morning snack	Marmite on crackers with cheese and dried apricots Yoghurt with banana and cashew nuts	Vitamin B6, calcium, iron, potassium, fibre
Lunch	Falafel pita Borlotti bean & bocconcini salad	Fibre, protein, vitamins B6, A, C & E, zinc, magnesium, folate
Afternoon snack	Crunchy peanut boats Orange, brazil nuts and dried apricots	Selenium, vitamin C, iron, vitamin A
Dinner	Tempeh stir-fry Toasted mexican burritos	Protein, fibre, folate, magnesium, iron, zinc, vitamins C, B1 & B3, selenium

Still looking for inspiration? Head over to our recipe hub for our full selection of easy, nutritious meals or subscribe to our Recipe of the Week newsletter.