If you have read any of my other posts, you know that I am all about eating healthy. When you are sick, it’s even more important that you fill your body with the best nutrition you can. There is nothing worse than waking up with a sore throat or simply feeling under the weather. Maybe you have a big test coming up, or fun weekend plans, and you want to start feeling better quickly!

The vitamins and nutrients you get from good food will boost your immune system and help you recover faster. Of course that can be really tricky when you are having trouble keeping food down, or when you have a stuffy nose and food just doesn’t taste good!

Cold and flu season is coming, and sometimes no matter how hard you try to be healthy, you still end up sick.

So how do you know what to eat to help you kick that cold or calm your stomach? We’ve all heard the typical “sick foods” like saltine crackers and chicken noodle soup, but there are a lot more options than you might think.

Easy Recipes for When You are Sick

It’s true what they say, soup is great for when you are not feeling your best. I think there is something about the warmth combined with the nutritional value that simply helps you feel better.

Soups are also super easy, since you can just toss all the ingredients in a pot and let them simmer while the flavors meld.

The following soup recipes are my favorites for sick days.

Loaded Veggie Soup

This soup is a delicious blend of nutrient rich veggies and the taste of chicken you crave when you’re under the weather. This soup always makes me think of home.

• 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

This is a slight twist on the traditional chicken soup. The white beans give the soup some substance without the extra carbs you would get from noodles. The dash of cayenne pepper will give the soup a little kick, AND help YOU kick a cold!

• 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

This soup is just what it says, basic. It gives you all the benefits of chicken broth and veggies, but it’s super easy to throw together, and great for when you don’t have much use of your tastebuds!

• 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.

If you are looking for something healthy, but tired of soup, try this:

Protein with Easy Cauli Rice

Ingredients

• 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

Instructions

• Spray a pan with an oil spray

• 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

• 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

• 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.

More Tips for Beating Sickness:

Hydrate 

Water helps remove toxins from the body! It’s so important to be properly hydrated when you’re sick! You really can’t drink too much water when you’re sick, just don’t drink it too fast, or it may upset your stomach.

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!) add lemon juice, it helps add flavor and may help reduce phlegm

• 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

Easy-on-the-Stomach Starches and Fruits

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.

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! Fresh herbs can be great too, and many have naturally immune boosting qualities.

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.

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.

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.

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 therm
   ometer 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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