Diet Plan For Covid-19: A Complete Guide For Speedup Recovery | Fitelo

Snehil Sharma

Snehil Sharma
Dec 2022

2 min read
Diet Plan for COVID-19

Table of content

COVID-19 is a type of virus introduced worldwide from 2019 to early 2020. This virus is known as a novel virus because it had never been seen in humans before. This virus spreads through our respiratory droplets such as through sneezing, coughing, talking, touching, laughing, and singing. Many people get affected by this deadly virus so maintaining good nutrition is vital for maintaining good health status. When your body is in a weaker state after being infected with the deadly virus it naturally needs more energy and fluids. Hence it is crucial to follow a proper diet plan for covid-19 patients.  

Following proper nutrition, diet plan for COVID-19 and hydration is crucial to managing the symptoms of this disease. But a well-balanced diet can optimize the function of the immune system, can improve your metabolism, and can help you prevent the development of chronic symptoms associated with the virus.  

Foods To Include While Recovering From COVID-19

Here sharing a few modifications in your daily routine and include diet plan for COVID-19 which can aid you in good recovery.

1. Protein-Rich Diet 

Consuming adequate protein intake is a must to prevent muscle loss and maintain metabolic functions. Muscle loss can lead to fatigue, weakness, and inability to perform daily activities. Additionally, a protein-rich diet is impaired the immune system and might worsen the recovery symptoms. Always try to include protein-rich food in your meal. Whereas, vegetarians can include 2-3 servings/day of dal, pulses, soya, besan, khichdi, peanuts, paneer, curd, mushrooms, milk & milk products, seeds, and nuts. And non-vegetarians can also include all of the above-mentioned food along with lean meat like 

2. Include Vitamin C

We know vitamin C is an antioxidant that supports immunity in people of all ages. In various studies, it is found that vitamin C may reduce oxidative stress, improve endothelial function that protects you from heart disease, and support fast recovery from the common cold. Also, giving vitamin C to people who are suffering from COVID-19 may support great improvement and recovery. Vitamin C plays a great role in the prevention and management of pneumonia and bacterial infections.  

3. Calories

As the body’s calories get drained due to COVID-19 it is important to add calorie-dense food to get energy levels back. To do so, start including whole-grain cereals like wheat, millet, oats, etc. You can also go for starchy roots such as potato, sweet potato, etc., in your meal. All these foods are extremely beneficial for your immune system. Such foods will also provide you with a sudden boost of energy. 

4. Fluids

Water is a crucial element for life. As it carries nutrients in the blood that regulates body temperature and eliminates waste. Staying hydrated at all times is important. Drink at least 9-10 glasses of water every day. Apart from the water, you can also take other hydrating fluids such as soups, coconut water, and herbal teas. Always restrict too much intake of caffeine and avoid consuming tetra-packed sweetened fruit juices, syrups, and carbonated beverages.

5. Fats And Oils

Try to include unsaturated fatty acids such as nuts, olive, sunflower, soy, and corn oils. And avoid all saturated fats such as fatty processed meat, cream, cheese, ghee, and meat. In addition, also avoid consuming all trans fats found in processed food, deep-fried, fast food, bakery, and cookies.

Diet Plan for COVID-19-Affected Patients

Following this diet plan for COVID-19 or small meal plan with light snacks throughout the day will give you an idea of what to eat. Also, you can intermix these meals with each other as per your choice.

Healthy Eating Tips

Early Morning Diet Plan For COVID-19 (7-8 am) 

A glass of lukewarm water with lemon + cinnamon + 7-8 soaked almonds and walnuts.

Breakfast (After 30 minutes)  

2 dosas with less desi ghee and 1 small bowl of sambar


Omellete with 2 slices of whole wheat or multigrain bread


Oats porridge with one bowl of fruit


Palak besan cheela with homemade chutney/curd

Mid-morning Snack Diet Plan For COVID-19 Options (9-10 am)

Fruits bowl with 1 tbsp chia or pumpkin + 1 glass of lemon water


1 Glass- Papaya Smoothie with chia and flax seeds 

Lunch (1 – 2 pm)

Tea of cloves, kadha with black pepper, and dried ginger – 1 cup

Mid-evening Snack (5 – 6 pm)

Sprouts/ boiled pulses or roasted makhana/chana – ½ cup

Before Dinner Diet Plan For COVID-19 Options (8 pm)

Dal Paani – 1 cup


Rasam – 1 cup


Carrot/tomato/spinach/broccoli Soup – 1 cup

Dinner Diet Plan For COVID-19 Options (8 – 9 pm)

Vegetable Khichdi 1 bowl with curd


1-2 Moong Dal Cheela with homemade chutney


2-3 pieces of Idli with small bowl of sambar


1-2 Rotis with a small bowl of dal/ palak/egg curry/ paneer bhurji

Bedtime Diet Plan For COVID-19

A glass of low-fat milk with turmeric (no sugar) 

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Bottom Line

Taking proper nutrition is essential for health. No matter whether you are suffering from COVID-19 or any flu, particularly in those times when your immune system might need to fight back. Recovery from this virus requires immense nutrition and energy. Try to consume fresh food and avoid processed food, juices, etc. Consuming nutritional food will help you for a speedy recovery. 

Frequently Asked Questions

Q. Which food items should one avoid during the COVID-19 pandemic?

A. Always avoid processed and packaged foods. Food items that are rich in saturated and trans-fat, refined sugars, and high-fat foods, can not only lower immunity but also interfere with the body’s ability to fight the infection. 

Q. What are the right foods to eat during the COVID-19 pandemic?

A. Include fresh seasonal fruits and vegetables, along with protein-rich dals, pulses or lean meats, and whole grains. These foods are the right foods to be consumed.  Along with these, you can consume good fats from nuts and seeds. Also, go for herbs, and spices like garlic, turmeric, and ginger which have antiviral and anti-inflammatory properties. 

Q: What Is A Covid Diet Plan In India?

Ans: A Covid diet plan in India is a balanced and nutritious meal plan that includes immunity-boosting foods, such as fresh fruits and vegetables, lean proteins, healthy fats, and whole grains, to help support the body’s immune system during the COVID-19 pandemic. It also involves avoiding processed and junk foods that can weaken the immune system.

Fun Fact

If you want healthy and beautiful hair, vitamins are important just like vitamin D, there are other vitamins too that our body requires on daily basis for proper and smooth hair and skin. Have a look at vitamin E rich foods that you can add to your diet and also know the importance of vitamin E for the body.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you make healthier and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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