Grilled Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and support lung function. The salmon provides essential protein and healthy fats that can protect lung tissue and reduce airway constriction.

Quinoa: A whole grain that’s high in fiber and magnesium. Magnesium helps relax the muscles around the airways, improving breathing and lung capacity.

Roasted Veggies: A mix of colorful vegetables like sweet potatoes, broccoli, and bell peppers. These are rich in antioxidants, vitamins A and C, which help protect the lungs from oxidative stress and inflammation.

Ginger-Lemon Green Tea: This antioxidant-rich drink is perfect for boosting lung health. Green tea contains catechins that protect lung cells from damage, while ginger helps reduce airway inflammation. The lemon adds vitamin C to further support the immune system and lung health.

Today’s Savory Dish

Grilled Salmon, Quinoa, Roasted Veggies & Ginger-Lemon Green Tea

This meal is nutrient-dense, anti-inflammatory, and packed with vitamins, minerals, and healthy fats to support optimal lung function.

Recipes

Lunch Menu:

Nutrient-Dense & Lung-Supportive

  1. Grilled Salmon Salad

    • Mixed greens, grilled salmon, avocado, walnuts, red onion, lemon-olive oil dressing.

  2. Quinoa & Roasted Veggie Bowl

    • Quinoa, roasted sweet potatoes, broccoli, bell peppers, and a drizzle of tahini-lemon dressing.

  3. Lentil & Kale Soup

    • Brown lentils, kale, carrots, onions, garlic, turmeric, black pepper, and vegetable broth.

Dinner Menu:

Hearty, Healing, and Easy on the Lungs

  1. Baked Mackerel with Steamed Greens

    • Oven-baked mackerel seasoned with herbs, served with steamed spinach and broccoli.

  2. Stuffed Bell Peppers

    • Bell peppers stuffed with a mix of brown rice, black beans, corn, tomatoes, topped with avocado.

  3. Zucchini Noodles with Pesto & Grilled Chicken

    • Zucchini spiralized into noodles, tossed in homemade walnut-basil pesto, served with grilled chicken breast.

Breakfast Menu:

Respiratory & Anti-Inflammatory Focus

  1. Oatmeal with Berries & Flaxseeds

    • Rolled oats, almond milk, blueberries, raspberries, ground flaxseeds, cinnamon.

  2. Spinach & Avocado Smoothie Bowl

    • Blended spinach, avocado, banana, chia seeds, almond milk, topped with pumpkin seeds and kiwi.

  3. Turmeric Scrambled Eggs with Tomatoes

    • Eggs scrambled with turmeric, sautéed cherry tomatoes, olive oil, served with whole grain toast.