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3 Essentials for Your COVID-19 Recovery Diet

The coronavirus pandemic has affected life in many ways, and anxiety levels are at an all-time. Despite the situation, it’s best to make your health a priority, primarily if you’ve recovered from the virus to boost your immune system. According to ESPEN, COVID patients need between 1.3 and 1.5g (per individual weight) of protein daily. As labs such as Genesis Diagnostics have been inundated with COVID tests, what can you do to ensure you don’t need to go for another test anytime soon? Your diet plays a crucial role in keeping you strong, and here are a few essentials you shouldn’t overlook. 


Protein is a bodybuilding nutrient responsible for repairing your system. It contains beneficial chemical building blocks known as amino acids that bind to tissue and cells to speed up body renewal processes. In COVID patients, the condition attacks cells which subsequently results in a general loss of energy. Fortunately, during the recovery period, you have the opportunity to rebuild your body through what you eat and boost your nutrient absorption.

You can get started by increasing your consumption of lentils, legumes, and healthy dairy options. However, if you’re lactose intolerant, you can replace this aspect of your diet with other highly nutritious foods with good protein concentration. For non-vegetarians, animal-sourced proteins are excellent choices. These play a vital role in helping to rebuild your frame as healthily and quickly as possible.


Calories refer to the energy you get from the foods and drinks you consume. However, certain foods contain higher calories than others, and these could prove beneficial in your recovery journey, especially after the virus has drained your body. It would help if you had more calories to give you that energy boost that also stimulates your immune system.

Therefore, foods such as grains, cereals, and starchy roots must be your starting point. However, it’s worth noting that there’s a difference between calorie-dense foods and empty calories, usually associated with junk food, high in sugar and other processed elements. Your focus is to get your body and energy levels back to the way they were before (or even better), and junk food won’t be helpful. 

Fruits and vegetables

It’s best to incorporate fresh fruits and vegetables into your diet instead of already processed ones such as those glazed with syrup. Natural fruits and vegetables are packed with a host of antioxidants and healthy chemicals beneficial to your body. These natural antioxidants play a significant role in flushing out the toxic side effects of the COVID medication cocktail pumped into your body.

Fruits and vegetables also contain vitamins and dietary fiber that help your immune system to recover. Additionally, it would help if you increase your Vitamin C intake as it contributes to antibody formation that your immune system needs to stay at optimum levels.

The best way to make this diet effective is to stay consistent beyond your COVID recovery. Your body still needs healthy amounts of all these nutrients and more to keep you healthier for longer. Additionally, WHO recommends increased hydration for COVID patients and those recuperating. Aside from water, soups, and more water-based, light foods are also ideal. However, you should try as much as possible to stay away from your favorite coffee and carbonated beverages.

Photo by Ella Olsson from Pexels

e essentials for your covid 19 diet



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About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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