Immune-boost Diet
It’s no secret that foods can build your immune system and help people stay healthy and fight illness. Peater helps you outline an immunity boosting diet built on science, reducing inflammation and rich in minerals, antioxidants and vitamins. Foods like fibrous vegetables, berries, sea fish and fermented dairy products provide the nutrients needed for supporting a healthy immune system.
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Strengthen your immunity!
Bolstering the immune system is best achieved through a healthy diet. Our immune systems need quite a lot of nutritional support, often lacking in modern junk diets. Immune-boosting food plans are especially important to fight off disease-causing microorganisms and seasonal allergy symptoms.
- Kamila, Peater nutritionist
Check what you will eat

Dinner
Salad with baked sweet potato and chickpeas

Lunch
Maroccan slow-cooked cauliflower with brown rice

Lunch
Spaghetti with tofu and carrot

Lunch
Oriental slow-cooked chicken with quinoa

Lunch
Sweetcorn soup with mozzarella cheese and quinoa

Lunch
Rice noodles with salmon and pumpkin

Lunch
Beetroot cream soup with millet and dried plums

Breakfast
Sandwich with cottage white cheese, tomato and chives

Breakfast
Immunity-boosting millet smoothie with raspberry, banana and mandarin

Breakfast
Porridge with almond milk and turmeric

Breakfast
Sandwich with goat’s cheese, lamb’s lettuce, pepper and olives

Breakfast
Quinoa porridge with raspberries, Brazil nuts and raisins

Dinner
Sandwich with chickpea and dried tomatoes paste with pepper

Kolacja
Salad with buckwheat, goat's cheese and beetroot

Dinner
Crepes with cottage white cheese and dried tomatoes

Dinner
Salad with quinoa, salmon, spinach and cherry tomatoes

Dinner
Lentil dhal

Mid morning meal
Smoothie with apple, orange, strawberry and banana

Mid morning meal
Slimming smoothie with dried apricots, orange, carrot and acai berries

Mid morning meal
Energy smoothie with garden peas

Afternoon snack
Cottage cheese with tomato and pumpkin seeds

Afternoon snack
Smoothie with orange, lemon and apple

Afternoon snack
Chocolate and avocado mousse

Snack
Smoothie with kiwi, pineapple, lemon and orange

Snack
Smoothie with parsley root, spinach, kiwi, orange, apple and dates

Snack
Cottage cheese with dried tomatoes, olives and almonds

Dinner
Tortilla wrap with hummus, courgette and rocket

Snack
Cottage cheese with cranberries and walnuts

Mid morning meal
Yoghurt with apple, cinnamon and raisins

Afternoon snack
Hummus with carrot

Afternoon snack
Hummus with rocket and radish

Lunch
Millet with chicken and garden peas

Snack
Cottage cheese with cucumber, chives and sunflower seeds

Snack
Cottage white cheese with dried apricots and almonds

Lunch
Stuffed pepper with codfish in curry

Breakfast
Millet pudding with almond milk, chocolate and nut mousse

Mid morning meal
Oat flakes with banana, blueberries and walnuts

Mid morning meal
Oat flakes with banana, blueberries and walnuts

Snack
Smoothie with banana, avocado and raspberries

Mid morning meal
Cottage cheese with radish and chives

Afternoon snack
Avocado, kiwi and banana mousse

Breakfast
Granola with quinoa, oats, nuts and yoghurt with blueberries and goji berries

Snack
Smoothie with mango and turmeric

Snack
Fruit salad with apple, orange, kiwi and walnuts

Snack
Regenerating smoothie with pineapple, banana, ginger, lime and honey

Snack
Yoghurt with blueberries and honey

Snack
Cottage cheese with cucumber and pumpkin seeds

Snack
Yoghurt with dried cranberries and sesame seeds

Snack
Spring rolls with chickpeas, carrot, pepper and sesame seeds

Dinner
Chickpea fritters with tomato and cucumber salad

Mid morning meal
Hummus with tomato, bread

Afternoon snack
Oat flakes with apple and walnuts

Afternoon snack
Smoothie with kale, fig, apple and orange

Snack
Snack - orange, dark chocolate

Breakfast
Fried eggs on ham and tomato served with avocado
See how Peater works
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1.Tell us a little bit about yourself
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2.Choose a diet that matches your needs
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3.Start your personalized meal plan
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4.Simply eat! Peater takes care of the rest
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5.Log your workouts. Peater will update your menu
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6.Questions? Meet your online nutritionist
Join over 240,000 Peater users

Sandra Nutritionist support With everything going on around the world, I’m doing everything possible to strengthen my immune system. Staying indoors and having to make meals can be really daunting for someone like me who didn’t cook often, but Peater has been there to assist me in every way, with real dieticians guiding me.

Marta Cooking for family The most important thing in my life is the health and well being of my family right now. I’ve switched up my family’s meals with Peater towards the immunity boosting plan and reading a lot more about vitamins, minerals and anti-inflammatory foods to keep healthy.

Natalie Support in trainings I love sport and I have been using Peater for a long time. Originally I stuck with their fitness diets, which helped plan my macros. I recently switched to the immunity diet, which is actually packed with foods to help my body deal with injuries faster.