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Support Your Immune System With A Day of Healthy Eating

Stay Fit's resident nutritionist Kate Save (Exercise Physiologist, Nutritionist & CEO of Be Fit Food) has prepared a full day of healthy eating and tasty treats to support your immune system. Endulge in a Citrus Smoothie for breakfast, Kale & Cauliflower Soup for lunch and an epic Chicken & Ginger Stir-fry for dinner.

Get your shopping list out and plan ahead for a day of healthy eating during the pandemic.

Scroll down for the recipes and preparation tips

Breakfast - Citrus Smoothie - Serves 1

  • 1 ½ cups of frozen strawberries

  • 1 banana

  • 1 kiwi fruit

  • ¼ cup protein powder

  • 1 ¼ cups of unsweetened almond milk


Blend all ingredients in a blender.

Snack - Yoghurt and Berries

  • 1 cup of greek yoghurt

  • 500g berries


Mix your yoghurt and berries together and enjoy

Lunch - Kale and Cauliflower Soup with Garlic - Serves 1

  • 3 cloves of garlic

  • ½ brown onion

  • 1 tbsp Olive oil

  • 1 cup of reduced salt vegetable stock

  • 2 cups of kale leaves (remove stalks)

  • ½ Cauliflower (cut up)


  1. Preheat oven to 200ºC

  2. Drizzle with olive oil and roast until caramelised the garlic cloves, onion and cauliflower on a baking tray - lined with baking paper in the pre-heated oven -

  3. Put the vegetable stock and kale in a pot and cover to steam until the kale has wilted down, add the roasted vegetables and bring to boil.

  4. Once boiled for about 5 minutes, remove from heat and puree the soup! Enjoy

Dinner - Ginger, Citrus StirFry - Serves 1

  • ½  cup brown rice (cooked)

  • 1 tbsp tamari sauce

  • 2cm piece ginger root

  • Ground black pepper (to season)

  • 1 lemon, juiced (2 tbls)

  • 1 tablespoons peanut oil

  • 80g cooked chicken breast (cut into pieces)

  • ½ red capsuicum (sliced)

  • ¼ head of broccoli (chopped)

  • 4 leaves of bok Choy (chopped)

  • ¼ Brown onion (chopped)

  • 4 brown mushrooms (chopped)


  1. Prepare ingredients listed above

  2. Preheat wok with peanut oil and brown pieces of chicken, once chicken has browned off - remove and place aside

  3. Start bringing brown rice to the boil to cook

  4. Add brown onion to the work until softened, add vegetables and stir fry, once softened and chicken back to wok and cook through, add ginger root with chicken

  5. Once chicken and vegetables are cooked, add mushrooms to soften, add tamari sauce, pepper, and lemon juice to dish and remove the ginger root

  6. Serve over cooked brown rice


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