Sick Day Meal Plan: Easy-to-digest meals and drinks for recovery

When illness strikes, eating can feel like a challenge. Your appetite may disappear, your stomach may be upset, or certain foods just aren’t appealing to you. However, proper nutrition during illness plays an important role in supporting your recovery (1). The key is to choose gentle, easy-to-digest options that provide hydration and nutrients without overwhelming your system.

Why food choices matter when you’re sick

During illness, your body works hard to fight infection and repair itself. Your body needs nutrition even when you don’t feel like eating. But often when you’re sick, your stomach doesn’t feel so calm, which is why it’s important to choose foods that are gentle on your body.

“Choosing foods that naturally break down more easily helps you get nutrition without adding extra stress to your digestive system,” explains Joanna Gregg, registered dietitian at MyFitnessPal.

Prioritizing hydration fluids

Hydration should be your top priority when you’re unwell. Dehydration can occur quickly during illness, especially if you have a fever, vomiting or diarrhea (3). The Centers for Disease Control and Prevention emphasizes that maintaining fluid balance supports every system in your body during recovery.

Water and electrolyte options

Plain water remains an excellent choice for maintaining hydration throughout the day. Sipping water regularly, even when you’re not thirsty, helps keep your fluid levels up. For added variety and electrolyte replacement, consider coconut water, which naturally contains potassium and sodium, or diluted fruit juices that provide both fluids and easily absorbed carbohydrates.

Electrolyte drinks can be especially helpful if you’re losing fluids due to a fever or digestive symptoms. Look for lower sugar options or make your own by adding a little salt and honey to water with a little citrus.

Warm and soothing drinks

Warm liquids provide comfort while providing hydration. Herbal teas like chamomile, ginger, or peppermint can be soothing, and research shows that ginger helps settle upset stomachs (4). Clear broths—whether vegetable, chicken, or bone broths—provide fluid along with sodium and small amounts of protein. Warmth can be comforting and salty taste can be more appealing than sweet options when you’re not feeling well.

Simple, easily digestible proteins

Protein supports immune function and tissue repair, making it valuable during recovery (x). However, heavy or fatty proteins can be difficult to digest when you are sick. Focus on lean, simple sources of protein that your body can process with minimal effort.

Eggs prepared simply – whether soft, poached or hard-boiled – offer complete protein in an easily digestible form. Plain yogurt with live cultures provides protein along with probiotics that can support digestive health (x). For those controlling nausea, the cool temperature and smooth texture may be more tolerable than hot food.

“Protein doesn’t have to come in large portions when you’re sick,” notes Joanna Gregg. “Small amounts of high-quality protein throughout the day can meet your needs without overwhelming your appetite or digestion.”

Chicken or turkey, especially white meat that is lightly cooked and shredded, is another mild option for protein. The mild flavor and delicate texture make it an easy option when your taste buds don’t cooperate. Tofu, with its soft consistency and neutral taste, serves as a gentle alternative to plant-based proteins.

Gentle fiber sources

Oatmeal made with water or diluted milk provides soluble fiber along with easily digestible carbohydrates. Its warm, soft texture can be soothing, and it’s mild enough to be tolerated even when the appetite is weak. Bananas offer soluble fiber in addition to potassium, an important electrolyte that may need to be replenished during illness. Their natural sweetness and soft texture make them one of the best-tolerated fruits during recovery.

Applesauce provides soluble fiber without the need for chewing or digestion. Cooked, peeled vegetables such as carrots, zucchini or winter squash become soft and easily digestible, while providing fiber and nutrients.

Comfort carbs

Simple carbohydrates provide quick energy when your body needs fuel but can’t handle complex meals. These famous comfort foods have earned a reputation as sick foods for good reason.

White rice, cooked until soft, is extremely easy to digest and bland enough to sit well on an upset stomach. Plain crackers—whether they’re saltines, rice crackers, or plain water crackers—offer small amounts of easily absorbed energy that can help quell nausea. Toast made from white bread or sourdough bread provides simple carbohydrates in a dry, crunchy form that many find appealing when nothing else sounds good (5).

Plain pasta or noodles in broth combine comfort with gentle nutrition. The starch from the pasta can be soothing, while the broth provides hydration and electrolytes.

Making a meal plan for a sick day

Instead of forcing yourself to eat full meals, focus on small amounts of bland foods throughout the day. This approach is easier on your digestive system and more likely to be tolerable when you’re not feeling well.

Start with fluids first, making hydration your primary goal. Once you can comfortably reduce the amount of fluids, gradually introduce bland, easily digestible solids in small portions. Listen to your body’s signals – if something doesn’t feel right or makes you uncomfortable, put it aside and try something else.

Keep things simple. This is not the time to worry about perfectly balanced meals. A few bites of toast, a small bowl of soup or half a banana are worth contributing to your recovery. As you start to feel better, you can gradually reintroduce regular foods and larger portions.

If your symptoms last more than a few days, get worse, or if you are unable to reduce your fluid intake, consult your doctor. They can assess whether your symptoms require medical attention and provide personalized guidance for your situation.

Remember that recovery takes time and your appetite will return as you heal. By choosing gentle, nutritious options and listening to your body’s cues, you’re supporting your recovery one bite at a time.

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