What to cook for someone with COVID? Easy, Nutritious, and Comforting Meal Ideas

October 27, 2025 •

3 min read

During a COVID-19 infection, the body requires extra energy and nutrients to fight the virus and support recovery. Deciding what to cook for someone with COVID can be a challenge, especially if they have a reduced appetite or an altered sense of taste or smell.

Quick Summary

This guide provides practical, symptom-based meal ideas focusing on easy-to-digest, hydrating, and protein-rich foods to aid recovery from COVID-19. It offers simple, comforting recipes suitable for different symptom profiles, from a sore throat to loss of taste.

Key Points

Prioritize Hydration: Ensure plenty of fluids like water, broths, and herbal tea to combat dehydration, especially with fever.
Focus on Protein: Provide lean meats, eggs, and legumes to help the body repair cells and rebuild strength.
Vitamins and Minerals are Key: Include a rainbow of fruits and vegetables to get essential vitamins (A, C, D) and minerals (Zinc) that support the immune system.
Choose Easy-to-Eat Foods: Opt for soft, moist, and easy-to-chew meals like soups, smoothies, and mashed potatoes if swallowing is difficult.
Boost Flavor for Taste Loss: If taste and smell are affected, use strong herbs, spices, and aromatics like garlic and ginger to make food more appealing.
Eat Little and Often: Offer small, frequent, and nourishing snacks throughout the day, especially for those with a low appetite.
Use Canned and Frozen Goods: Don't be afraid to use frozen vegetables or canned goods without added sugar or salt to reduce prep time and ensure nutrient intake when fresh options are limited.

The Nutritional Needs of a COVID-19 Patient

When fighting a viral illness like COVID-19, the body's immune system is in overdrive, requiring significant energy and specific nutrients. Proper nutrition aids cell repair, rebuilds strength, and combats inflammation. A balanced recovery diet should prioritize hydration, protein for tissue repair, vitamins and minerals (like C, Zinc, and D) for immune health, and complex carbohydrates for energy. Anti-inflammatory foods such as fruits, vegetables, and those rich in Omega-3s can also help.

How to Address Common COVID-19 Symptoms with Food

Adjusting food choices based on symptoms helps ensure adequate nutrient intake with minimal discomfort. Flexibility is key, depending on what the individual can tolerate.

For Sore Throat and Cough

Focus on soothing, moist, and easy-to-swallow foods like warm broths, soups, smoothies, popsicles, and soft dishes like mashed potatoes or pasta. Honey in warm tea can help suppress a cough in adults.

For Nausea and Upset Stomach

Bland, easily digestible foods in small, frequent meals are best for nausea. Options include plain toast, crackers, rice, or baked sweet potato. Ginger tea can also help settle the stomach.

For Loss of Taste or Smell

To make food appealing when taste and smell are reduced, focus on amplifying flavors and textures. Use strong aromatics like garlic and onion, add spices if tolerated, and include acidic elements like lemon.

For Fatigue and Low Energy

Prepare simple meals requiring minimal effort. Meal prepping, keeping ready-to-eat snacks, and using slow cookers can be helpful. Easy options include toast with toppings like avocado or boiled eggs.

Easy and Nutritious Meal Ideas

Soups and Broths: Hydrating and comforting. Chicken or lentil soup provides protein and vegetables, while a vegetable broth with garlic and ginger can be soothing.
Smoothies: A nutrient-dense, easy-to-drink option. Blend fruits, yogurt, spinach, and oats for a vitamin and energy boost.
Protein-Packed Dishes: Quick options include scrambled eggs with whole-wheat toast or pasta with tuna, pesto, and cheese.
Whole Grains and Legumes: Baked potatoes or sweet potatoes topped with yogurt provide sustained energy. A quesadilla with black beans and cheese is another simple, filling meal.

Meal Type Comparison for COVID Recovery


Symptom Profile	Ideal Meal Type	Example Meals	Key Benefits
Sore Throat/Cough	Soft & Moist Foods	Chicken Noodle Soup, Smoothies, Yogurt, Broth, Mashed Potato	Soothing, easy to swallow, hydrating, comforting
Nausea	Bland & Simple Foods	Plain Toast, Crackers, Rice, Baked Sweet Potato, Ginger Tea	Gentle on the stomach, reduces risk of irritation
Loss of Taste/Smell	Flavorful & Aromatic Foods	Spiced Soups, Pasta with Garlic & Herbs, Lemon Water	Stimulates senses, encourages eating, nutritious
Fatigue/Low Energy	High-Protein & Nutrient-Dense	Scrambled Eggs, Smoothies with Oats, Prepped Soups, Tuna Casserole	Provides sustained energy, helps repair muscles, minimal cooking effort

Conclusion: Prioritizing Comfort and Recovery

Supporting a loved one with COVID through nutrition involves providing what their body needs in a way they can easily consume it. Focus on hydration and nutrient-dense foods, while being adaptable to symptoms. Small, frequent meals and healthy snacks are beneficial. Maintaining hygiene is also important for caregivers. By offering proper nutrition and comfort, you contribute significantly to their recovery. For further guidance, consult resources like the WHO advice on nutrition during COVID-19.

Frequently Asked Questions

For a sore throat, focus on soft, moist, and easy-to-swallow foods. Warm broths, nourishing soups, smoothies, yogurt, and mashed potatoes are excellent choices. Popsicles can also help soothe a painful throat.

For nausea, stick to bland, easily digestible foods in small, frequent portions. Plain toast, crackers, rice, and baked sweet potatoes are good options. Herbal ginger tea is also known to help settle an upset stomach.

When taste and smell are affected, try using bold flavors and aromatics like garlic, onion, and herbs. Adding a squeeze of citrus or a touch of spice (if tolerated) can also help stimulate the senses and make food more appealing.

Yes, chicken noodle soup is beneficial. It provides hydration, protein, and is easy to digest. Research has shown that chicken soup can also have anti-inflammatory effects that may reduce the severity of upper respiratory symptoms.

When energy is low, simple and prepped meals are best. Scrambled eggs on toast, smoothies with protein, pre-made or canned soups, and pasta dishes with pre-cooked chicken or canned tuna are excellent choices.

To boost nutrients, add extra ingredients to simple meals. Stir spinach into scrambled eggs, blend oats into a smoothie, add vegetables to soup, or use fortified milk in recipes. Using nutrient-dense fats like olive oil or nut butters can also help.

It is generally best to avoid foods that are high in sugar, fat, or salt, as they offer little nutritional value and can contribute to inflammation. Additionally, avoid overly processed or fast foods.