Foods to Beat The Flu Fast – Meal Plan

Winter is party season, and party season means late nights, poor choices, and compromised immune systems!

But don’t let this ruin your fun. Try our simple meal plan for the day, and ensure you remain belle of the ball (also works with man-flu and hangovers).

Waking Up

Take the time to rehydrate in the morning and wake up properly. Green Tea is great for this as it’s full of antioxidants, and the warm water will soothe your throat.

Keep drinking it throughout the day, and add honey if you’re hoarse, the added antibacterial benefits will really help. Mix it up with ginger or peppermint to energise yourself and settle your stomach.


Eggs are full of zinc, which is scientifically proven to reduce the duration of colds and flu!

An omelette or scrambled eggs works fine, but adding extra ingredients like avocado and spinach is even better, improving your uptake of nutrients and dosing you with high levels of iron.


Yoghurts are perfect for soothing sore throats and are easy to eat if you’re feeling delicate. Make sure you use probiotic yoghurt with low sugar levels, this will help support your gut.

We love to add an Acai Berry blend to yoghurt for extra health benefits. It tastes like a blend of berries and chocolate, and is packed with polyphenol antioxidants, amino acids, and essential fatty acids.


Chicken soup is the traditional food for the sick, but mushroom soup is even better. It helps boost your immune system’s effectiveness at fighting viruses. Homemade is best, as canned varieties are full of salt and preservatives.

If you’re still feeling hungry, try sweet potato wedges like we do in our kitchen! They’re full of Vitamin A, are easy to eat, and aren’t full of salt and fat, the perfect comfort food.


Super smoothie. There are loads of ingredients you can use in smoothies to boost a fight with the flu, from spirulina to to almond butter. As long as you’re blending fruits and veg you’re on the right track (don’t go down the Nutella milkshake path, it’s a short term sugar rush with low nutritional value).

We keep a stock of natural antioxidants and immune boosters for our smoothies if you ever need a helping hand or advice on what to eat.

After Dinner Snack

I like the Primrose Kitchen’s raw carrot, apple and cinnamon muesli when I get the midnight munchies with either a little skimmed or cashew milk on it. Cinnamon is anti-inflammatory and muesli helps aid digestion throughout the night.

Visit us in-store and we’ll recommend our tastiest healthiest food to help cure your flu/man-flu.




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