What I Eat In A Day to lower inflammation & boost immunity while sick

I have been a little under the weather over the past two weeks so I wanted to give you a little insight into what I eat in a day. The exact recipes I make, the supplements I take, and what I drink. Especially focused on lowering inflammation and boosting immunity while I’m sick.

This isn’t about restriction or doing the most. It’s about being intentional. When my body feels run down, I double down on nourishment. Everything I’m having has a purpose — from the ingredients in my meals to every supplement and sip. And in this post, I’m breaking down not just what I’m taking, but why.

A huge component of all of this is optimal digestion. Digestion plays such a critical role in immunity and overall well being, and when we’re not moving as much on slow sick days, things can naturally become a little more sluggish. That’s when it’s even more important to prioritize supportive, easy-to-digest, anti-inflammatory foods and habits that help the body actually absorb the nutrients you’re giving it.

So this is my full “What I Eat In A Day” for when I’m under the weather — every recipe, every supplement, every drink, and the reasoning behind it all!

8am - Breakfast

Hot water with slice of lemon and pinch of salt

Cup of pasture raised chicken bone broth

Hazelnut Collagen Matcha

Detox & Debloat Immunity Juice

recipe

    •    1 large cucumber (hydrating + flushing lymphatic system)

    •    2 stalks celery (natural diuretic + anti-inflammatory)

    •    1 handful spinach (vitamins A, C, K + chlorophyll detox)

    •    1 handful parsley (kidney-cleansing + antioxidants)

    •    1 small handful cilantro (heavy-metal detox support)

    •    1/2 green bell pepper (vitamin C + fiber)

    •    1 small knob ginger (1–2 cm) (gut-soothing + anti-nausea)

    •    1 small knob turmeric (1–2 cm) or ½ tsp powder (potent anti-inflammatory)

    •    Juice of 1 lime (vitamin C + alkalizing)

    •    A pinch of black pepper (boosts turmeric absorption)

Press all ingredients in juicer or blend in smoothie and strain.

Supplements

• Omega-3 fatty acids (EPA/DHA)

• Probiotic

• Amino acids

• Electrolytes in 32oz Luke warm water

• Wellness formula (has vitamin d3/k2, vitamin c and zinc plus an extensive list of other ingredients but these two are crucial for me to take when sick)

• Collagen with adaptogenic mushrooms

• NAC

• Glutamine

• Magnesium L-threonate

All the supplements I take

9am - Breakfast

Greened Poached Eggs

Ingredients

2 pasture raised eggs

2 cups fresh spinach

Water (for steaming & poaching)

Maldon Salt & pepper

Instructions

1. Bring a small pot of water to a gentle simmer.

2. Crack each egg into a small mini strainer with tiny holes (this removes excess watery whites).

3. Place the strainer over the water so the egg steams while held together.

4. Poach 3–4 minutes until whites are set and yolk is still soft.

5. Steam 2 cups of spinach separately for 2–3 minutes until wilted.

6. Plate spinach first, top with poached eggs, season if desired.

Why I love this in the AM:

Spinach: Rich in iron, folate, vitamin K, and antioxidants that support blood health and bones.

Eggs: High-quality complete protein + choline for brain health.

Protein + fiber + micronutrients = steady energy and great satiety.

Antioxidant Berry Protein Chia Pudding

Ingredients

2–3 tbsp chia seeds

1 scoop protein powder (I use perfect keto)

½ cup coconut milk or your milk of choice

scoop coconut yogurt

2 tbsp pomegranate seeds

small handful blackberries & wild blueberries

Instructions

1. Mix chia seeds, protein powder, coconut milk, and yogurt until smooth.

2. Let sit 5 minutes, stir again (prevents clumping).

3. Refrigerate at least 2 hours or overnight to thicken.

4. Top with wild blueberries, pomegranate seeds, and blackberries.

Why I add in these specific fruits

Wild blueberries contain more antioxidants (especially anthocyanins) Great for brain health and reducing inflammation.

Pomegranate Seeds - High in punicalagins (powerful antioxidants).

Blackberries - Rich in vitamin C and immune-supporting antioxidants.

10am

Coconut water

1230 - Lunch

Thai Crunch Chicken Fresh rolls with lemongrass miso ginger sauce

For the Rolls

8 rice paper wrappers

2 cooked chicken breasts, thinly sliced (grilled or poached)

1 cup finely shredded red cabbage

1 cup finely shredded green cabbage

1 large carrot, julienned

1 red bell pepper, thinly sliced

1 avocado, sliced

1 cup fresh cilantro leaves

½ cup fresh mint leaves

8 baby gem lettuce leaves

For the Lemongrass Miso Ginger Sauce

1 tbsp white miso paste

1 tsp fresh grated ginger

1 tsp fresh grated lemongrass (tender inner part only)

1 tbsp fresh lime juice

1 tsp raw honey

1 tsp toasted sesame oil

Prep the Chicken

Lightly season chicken with sea salt and cracked pepper. Grill or poach until just cooked through, then slice thinly.

(Tip: Poaching keeps it extra tender and easy to digest.)

Make the Sauce

Whisk miso, ginger, lemongrass, lime juice, honey, and sesame oil.

Add warm water a little at a time until smooth and pourable.

Taste — it should be bright, savory, lightly sweet, and gingery.

Assemble the Rolls

1. Dip one rice paper sheet in warm water for 5–8 seconds until soft.

2. Lay flat on a clean surface.

3. Place a baby gem lettuce leaf down first (this creates structure and crunch).

4. Add chicken, cabbage, carrot, pepper, avocado, cilantro, and mint.

5. Fold bottom up, sides in, and roll tightly like a burrito.

6. Repeat with remaining wrappers.

Serve immediately with sauce for dipping.

For a side:

Small bowl of fermented Broccoli stalk kimchi

2pm

Fennel Ginger Tea and turmeric black pepper shot

4pm

Milk Thistle Dandelion Root Tea

530 - Dinner

Lemony Detox Bone Broth Chicken soup

Ingredients (Serves 3–4)

6 cups high-quality chicken bone broth

1–1½ cups cooked shredded chicken (pasture-raised if possible)

1 zucchini, sliced into half moons

1 cup chopped celery

1 cup chopped green beans

2 large handfuls baby spinach

1 cup chopped kale (stems removed)

2 cloves garlic, minced

1 tbsp fresh grated ginger

Juice of 1 large lemon

1–2 tbsp fresh chopped parsley

1 tbsp extra virgin olive oil

Sea salt & black pepper to taste

Instructions

• In a large pot, warm olive oil over medium heat. Add garlic and ginger. Sauté 30–60 seconds until fragrant (do not brown).

• Pour in bone broth. Add zucchini, celery, and green beans. Simmer gently 8–10 minutes until just tender.

• Stir in shredded chicken, kale, and spinach. Simmer 2–3 more minutes until wilted.

• Turn off heat. Stir in fresh lemon juice and parsley. Adjust salt and pepper. Serve warm.

7 - Wind Down

Mint Tea & Magnesium