What to eat when you are too sick to meal prep
So you wake up one day and you’re too sick to plan your meal prep for the week, what do you do? Normally I just say to eat whatever you can stand to eat and don’t worry about calories until you feel up to it. However, eating healthy is part of helping your body heal when you are sick so I would recommend going to the grocery store and grabbing some supplies before you’re too sick to go out (or ask someone to go for you). You’re probably not going to want to eat much at all but you will want to have easy, healthy foods on hand for when you are ready to eat.
When you’re sick it’s important to continue to drink lots of water to stay hydrated. When you’re sick you lose a lot of fluids so you want to make sure you’re drinking enough to compensate for that loss. You can do that by keeping a large water bottle with you while you’re snuggled up on the couch. Also if you can manage it, boil water for tea and brew it in a teapot so you dont have to boil water every time you want another mug of tea. I like green tea or chamomile tea when I’m sick with a squeeze of lemon and a little honey if my throat is sore.
- Water (LOTS!)
- Tea (chamomile and green tea are my favorites)
- Sport drinks (electrolytes)
- Broth (more electrolytes!)
Take your Vitamins/ Supplements
When I am sick my usual routine goes out the window and I forget about taking my daily supplements. Make sure you continue taking your vitamins because they will help you fight off whatever you’re sick with. If you take a probiotic, fiber or magnesium supplement those help with gut health and digestion and not taking those could cause you to become constipated on top of being sick and that’s just no fun!
Eat healthy, but don’t worry about it!
When you’re sick the last thing you want to do it stress about calories, or macros. Depending on what kind of illness you have you might not want to eat certain things. If your throat is sore you might want to stick to cold foods and avoid anything acidic that could make your throat sting. If your stomach is upset you might want to keep it really light with a cup of chicken broth and a couple of crackers to see if it stays down.
What to eat when you’re sick: Breakfast
Usually, when I am sick I don’t want to eat breakfast. I always feel the worst in the morning and eating is the last thing I want to do. I often eat a banana, or a piece of buttered toast with some tea and eat something more substantial for lunch. If you feel like eating in the morning when you’re sick, yogurt with a piece of fruit is a great option. Try to eat something, even if the only thing you can stomach isn’t breakfast food to give you some energy to fight off your illness.
- Yogurt with fruit
- Scrambled eggs
- Buttered toast
- Fruit (soft, mild fruit like a banana is great)
What to eat when you’re sick: Lunch and Dinner
I often have more of an appetite later in the day so its easier for me to eat during lunch and dinner. I like to keep it simple, most people certainly aren’t in the mood to cook when they’re sick. I like to buy a couple premade soups that just need to be heated up or bagged kale salad kits for this. They might not be the lowest calorie or have the best ingredients but its better than getting take out that could make you feel worse. I often have a couple of containers of chicken soup in the freezer from past meal preps that are great when you’re feeling sick and just want something mild. I really like my chicken and orzo soup or my creamy sweet potato curry soup when I’m not feeling well.
- Chicken soup
- Creamy soup
- Broth with a piece of buttered bread
- Crackers with peanut butter or cream cheese
- Kale/romaine salad kits
- Fruit smoothies