Even if we try as hard as we can to not get sick… sometimes it’s unavoidable!

And by sick here I mean something like a cold or the flu 🙂

Here are some ideas of foods to eat that are comforting but won’t throw you off track with your health goals.

What to Eat When You’re Sick

1. Soup is a True Staple

Yes it’s true! Soup is a-ok (even with some salt!).

Soup can be a great way to get in protein, electrolytes, and some hydration.

Here are a few easy soup recipes.

Loaded Veggie Soup

• 1/2 cup diced tomatoes

• 1 cup vegetable broth, low sodium

• 1 zucchini

• 1/2 yellow onion, diced

• 1 cup baby carrots, chopped

• 5 oz raw chicken

• 1/2 cup celery, diced

• 2 Tbsp Parmesan cheese, grated

• Dashes: basil, oregano, red pepper flakes

Directions

1. This recipe works best when making 2-3 servings at one time

2. Cut chicken breast into bite-size pieces

3. Spray a pan with an oil spray, cook chicken for ~7 minutes, stirring occasionally

4. Spray the bottom of a pot with an oil spray

5. Add in celery (diced), carrot (diced), and onion (diced), and spices – cook for 6-7 minutes

6. Add in broth, diced tomatoes, zucchini (chopped), and chicken – cook on low heat for ~10 minutes, or until desired temperature

7. Pour into a bowl, top with Parmesan

8. No dairy? Have 1 Tbsp nuts or seeds on the side

9. No chicken? Use tofu

White Bean Chicken Soup

• 1 cup kale

• 1/2 onion, yellow, diced

• 1 cup baby carrots, chopped

• 5 oz raw chicken breast

• 1/2 cup celery, diced

• 1/2 cup white beans, cooked

• 1 Tbsp minced garlic

• 2 Tbsp grated Parmesan

• Dashes: pepper, oregano

• 1 1/2 cups low sodium chicken broth

Directions

1. This recipe works best when making 2-3 servings

2. Cut chicken breast into 4-5 pieces

3. Spray a pan with an oil spray, cook chicken for 4-5 minutes on each side, until cooked through

4. Spray the bottom of a pot with an oil spray

5. Add in garlic, celery (diced), carrot (diced), and onion (diced), and spices – cook for 6-7 minutes

6. Add in broth, kale, beans, and chicken – cook on low heat for ~10 minutes, or until desired temperature

7. Pour into a bowl, top with Parmesan

8. No chicken? Use tofu or a meat substitute. No dairy? Have nuts on the side.

Basic Chicken & Veggie Soup

• 1 cup low sodium chicken broth

• 5 oz raw chicken

• 1/2 cup baby carrots, chopped

• 1/2 cup celery, diced

• 1/2 onion, yellow, diced

Directions

1. Spray a pan with an oil spray. Cook chicken for 7-8 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally. You can also use pre-grilled chicken strips if you prefer. Cut chicken into small pieces

2. While chicken is cooking, spray a separate pan with an oil spray

3. Dice onion, carrots, and celery

4. Stir fry veggies in the separate pan

5. In a pot, add all ingredients (besides nuts) and heat to desired temperature

Tomato Gnocchi Soup

• 1 serving gnocchi (look on package for what that is for your brand)

• 2 cups creamy tomato soup (I like the TJs boxed one)

• 2 cups spinach

• Pepper, dash

Directions

1. Cook gnocchi as instructed on package

2. Heat soup on stovetop

3. Add in spinach and gnocchi for 2-3 minutes

4. Top with pepper

5. Serve immediately

But also! If you just want to buy a can of soup if you’re lacking the energy to cook yourself, that is a-ok. Here are some that I like – tomato basil, veggie & white bean, and chicken & vegetable.

2. Hydrate 

Water helps remove toxins from the body! It’s so important to be properly hydrated when you’re sick!

If water just won’t cut it – try these tips:

• Put some water in the microwave to make it warm or hot – somehow hot water is easier to drink sometimes (even when you’re not sick!)

• Try different seltzers – lemon or lime may be easier to stomach than other flavors

• Try a decaf tea (so you can get enough sleep!)

• Light coconut water has extra electrolytes to boost your hydration

3. Easy-on-the-Stomach Starches and Fruits

Like toast, crackers, rice and bananas are a-ok. Try to stick with whole grain versions like whole wheat bread and crackers, and brown rice.

Depending on how sick you are, do still measure out portions of these foods before eating – or else you may feel even worse (bloated, even more tired, etc.). Measure out a single serving of crackers, 1/2 cup of cooked rice, 1-2 pieces of toast, etc.

4. Leafy Green Veggies

Leafy green veggies like spinach and kale are packed full of vitamins and antioxidants, and even have antibacterial properties. Add them to a soup or a smoothie so they’re easier to eat!

5. Salmon

(if you can stomach the fish smell)

Salmon is great because it’s easy to eat (doesn’t take a lot of chewing) and is an awesome complete protein. It’s rich in omega-3 fats – which have strong anti-inflammatory properties.

6. Avocados

Avocados are also easy to eat (pretty soft & bland). They contain many vitamins, minerals, and good fats like oleic acid which has been show to decrease inflammation and even boost immunity.

7. Rest & Sleep Please

Not a food 🙂 But potentially more helpful and important!!

Take a bath or a long shower, take multiple naps. Shut your computer & phone off so you can let your body heal.

8. Sample Day

Of COURSE everyone is different and this example day may not apply to you – but if you need some ideas, here they are!

Breakfast

Idea 1: Easy Oatmeal

• 1/2 cup oatmeal

• 1/2 banana

• 1 Tbsp peanut butter

Directions:

1. Combine oatmeal with some water, microwave to desired consistency

2. Add in sliced banana and peanut butter

Idea 2: Avocado Toast

• 1 slice whole grain bread

• 1/2 avocado

Directions:

1. Toast bread

2. Top with sliced avocado and dash of salt

Lunch

• Any of the soups listed above!

Snack Ideas

• 1/2 a banana with 1-2 Tbsp peanut butter

• 1 string cheese or a serving of small cheese slices + 1 serving whole grain crackers

Dinner

Protein with Easy Cauli Rice & Veg

• 5 oz raw chicken or salmon filet

• 2 cups cauliflower rice (I like the fresh, pre-riced kind)

• 2 cups spinach

• 2 Tbsp grated parmesan cheese

• Salt & pepper

Directions:

1. Spray a pan with an oil spray

2. If making chicken: Spray pan with an oil spray. Cook chicken for 7-8 minutes on each side. Use an instant read thermometer to make sure chicken gets to 165 degrees internally

3. If making salmon: Preheat oven to 425 degrees. Line a baking sheet with tin foil & spray it with an oil spray. Bake salmon for 15 minutes

4. Spray a pan with an oil spray. Stir-fry cauliflower for ~7 minutes until you see a little browning. Add in spinach for 1-2 minutes. Top with cheese.

Feel better! xo

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