Zinc-Rich Meal Plan to Boost Immunity

Zinc is one of the vital nutrients that helps in immune cell functioning and signaling. It plays a key role in DNA synthesis and cell division. Zinc reduces the severity and duration of common cold symptoms and suppresses inflammation.

An average adult requires 8 to 12 milligrams of zinc per day.

Zinc is found in plenty of natural sources such as beans, lentils , nuts, shellfish, whole grains, meat, breakfast cereals and dairy products.

Here’s a meal plan with zinc-rich foods such as,

1 cup shrimp-1.6 mg

1 cup yoghurt- 1 mg

1 cup lentils-2 mg

1 whole egg-1.2 mg

1 whole wheat roti-1.57 mg

50 grams cashews- 3 mg

One ounce almonds- 8 mg

100 grams pumpkin seeds- 8 mg

100 grams sunflower seeds- 1 mg

100 grams watermelon seeds- 4 mg

1 cup shredded coconut-0.88 mg

1 cup cucumber- 0.6 mg

Zinc-Rich Breakfast: Pongal with Coconut Chutney and Mixed Seeds

Zinc-Rich Breakfast
Pongal With Red Coconut Chutney and Mixed Seeds



1 cup raw rice

Half cup yellow moong dal

1 cup milk

1 tsp pepper crushed

1 tsp cumin crushed

Sprig of curry leaves

1 teaspoon Ginger chopped

1 teaspoon green chili chopped

2 tsp ghee

few cashew nuts

Salt as required


Wash and soak rice and all together for 15 minutes. Pressure cook by adding 2 cups of water along with 1 cup of milk for 3 whistles. 

Heat ghee in a pan. Add pepper, cumin seeds, curry leaves, ginger, green chili, cashew nuts and fry for 2 minutes.

Pour the tempering over the cooked rice and dal mixture and adjust the salt according to your taste.

Red Coconut Chutney


1 cup grated coconut

6 dry chilies

Half cup roasted gram dal

One teaspoon cumin seeds

2 garlic cloves

1 teaspoon salt

1 teaspoon mustard seeds

A sprig of curry leaves

1 tablespoon oil


Grind coconut, dry chili, roasted gram dal, cumin seeds, garlic cloves and salt into a thick paste.

Heat oil in a pan. temper mustard seeds and curry leaves and pour it over the coconut paste. 

Zinc-Rich Lunch: Shrimp Biryani with Onion Raita and Cucumber Slices

Zinc-Rich Lunch
Shrimp Biryani with Onion Raita and Cucumber Slices

Shrimp Biryani


11/2 cup basmati rice washed and soaked for 15 minutes

1 cup of shrimp

1 onion and tomato sliced

1 teaspoon chili powder

2 teaspoon ginger garlic paste

2 green chilies sliced

2 tsp yoghurt

One teaspoon cumin powder

1 teaspoon garam masala

Half teaspoons turmeric

One and half teaspoon salt

2 tablespoons oil and ghee

A handful of mint leaves and coriander leaves chopped

1 bay leaf, 1 cardamom, 2 cloves and 1 cinnamon stick


Marinate shrimp with 1 tablespoon yoghurt, half teaspoon ginger garlic paste, chili powder, half teaspoon turmeric powder and half teaspoon salt for 10 minutes.

Heat oil and ghee in a pressure cooker. Add the whole spices, mint leaves, onions, ginger garlic paste and fry until the onion turns brown in color. Add tomatoes and the shrimp mixture and add the rest of the yoghurt, cumin powder, garam masala, turmeric and chili powder. Mix well and cook for 5 minutes.

Add the soaked basmati rice, mint and coriander leaves and add 2 cups of water and pressure cook for two whistles.

Onion Raita


1 onion chopped 

1 teaspoon salt 

half teaspoon sugar 

2 tsp of mint and coriander leaves chopped

1 green chili chopped 

1 cup yoghurt


Mix everything together and set aside.

Zinc-Rich Dinner: Whole Wheat Roti with Egg Curry and Nuts

Zinc-Rich Dinner
Roti with Egg Curry, Almonds and Cashews

Whole Wheat Roti


1 cup of wheat flour

Half cup of water

1 teaspoon salt and oil


Mix everything into a soft dough and rest for 30 minutes. Roll the dough into small balls and flatten into roti. Fry on a hot tawa without adding any oil. 

Egg Curry


Boiled eggs

1 cup onion paste

1 cup tomato paste

1 teaspoon turmeric, chili powder, cumin powder, garam masala, coriander powder and salt.

1 teaspoon ginger garlic paste

Half cup water

2 teaspoon oil

One teaspoon mustard seeds


Heat oil in a pan. Add mustard seeds, onion paste and fry for 3 minutes. Slowly add ginger garlic paste, tomato paste, spice powders, salt and cook the mixture for 15 minutes until the oil oozes out. Add half cup of water, boiled eggs and simmer for 5 minutes.

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