Your Asthma-Friendly Meal Plan
Food and lifestyle can make a difference in managing asthma. Our dietitian-designed plan is a great kickstart to gaining control over your symptoms.
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While there is no known cure for asthma, when you know what your triggers are, it’s possible to reduce episodes of wheezing, chest tightness and shortness of breath. The right foods can also make a difference – while there isn’t a single diet for everyone with asthma, there are certain foods that are believed to help prevent asthma from worsening. This includes plenty of antioxidant-rich foods, as well as those rich in magnesium and healthy omega-3 fatty acids.
It can also be helpful to avoid any foods that you suspect you might be allergic to, food additives and sulfites. For more information on specific foods to include and avoid, read How to Eat Well for Asthma.
Put our recommendations into practice with our easy and tasty meal plan below.
| Day 1 | Day 2 | Day 3 | |
| Breakfast | 4 Breakfast Egg Bites
8 oz coffee or tea 8 oz water |
2 Turmeric Carrot Muffins (leftovers)
8 oz coffee or tea 8 oz water |
2 Turmeric Carrot Muffins (leftovers)
8 oz coffee or tea 8 oz water |
| Lunch | 1 Hummus Sammy with carrots and hummus on the side
16 oz water |
1 serving Za’atar Roasted Salmon with Warm Quinoa Salad & Yogurt Sauce (leftovers)
16 oz water |
1 serving Apple Chicken Salad (leftovers)
16 oz water |
| Snack | 1 Turmeric Carrot Muffin
16 oz water |
2 Breakfast Egg Bites
16 oz water |
2 Breakfast Egg Bites
16 oz water |
| Dinner | 1 serving Za’atar Roasted Salmon with Warm Quinoa Salad & Yogurt Sauce
16 oz water |
1 serving Apple Chicken Salad
16 oz water |
2 servings (½ pizza) Cauliflower-Crust Pizza with Mushrooms & Olives
16 oz water |
| Daily Totals:
1,835 calories, 104 g total fat, 23 g saturated fat, 852 g cholesterol, 2,103 mg sodium, 141 g carb, 37 g fiber, 33 g sugar, 97 g protein |
Daily Totals:
1,895 calories, 116 g total fat, 28 g saturated fat, 567 g cholesterol, 1,672 mg sodium, 124 g carb, 27 g fiber, 57 g sugar, 102 g protein |
Daily Totals:
1,899 calories, 134 g total fat, 35 g saturated fat, 662 g cholesterol, 2,331 mg sodium, 95 g carb, 23 g fiber, 43 g sugar, 94 g protein |
Jessie Shafer is a registered dietitian, team member at The Real Food Dietitians, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.
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