Post Covid Diet Plan

What Should I Add to My Post Covid Diet Plan?

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After recovering from a coronavirus infection, it is critical to maintain a healthy lifestyle and be aware of any warning signs of deterioration. Nutrition and hydration are essential. People who consume a well-balanced post covid diet plan have stronger immune systems and are less likely to get chronic illnesses and infectious diseases. To acquire the vitamins, minerals, protein, dietary fiber, and antioxidants your body requires, you should consume various fresh and unadulterated foods each day. Drink plenty of water and avoid sugar, fat, and salt.

Post Covid Diet Plan for The Covid Patient

  • 2 cups fruit (four servings), 
  • 2.5 cups veggies (five servings), 
  • 180 g grains, plus 160 g meat with beans (red meat 12 times each week, poultry 23 times each week) should be consumed regularly, and
  • Select vegetables plus fresh fruit as snacks instead of items heavy in sugar, fat, or salt.

How to Recover Post Covid?

Exercise Regularly

Exercise Post COVID Recovery

Exercising can be difficult when you’re recovering, and the body is weak. However, gradually incorporating it into your daily routine will improve your physical and emotional health.

Maintain a Nutrient and Supplement Rich Eating Routine

Another important practice is to maintain a nutrient and supplement-rich food for covid recovery routine to aid in recuperation. Coronavirus exposes the body to a lot of physical complications. Not to mention, the medications used to treat it might cause some side effects as well. A small percentage of patients also report unexplained weight loss or gain. To make up for the loss of hunger, follow a well-planned eating routine rich in organic products, veggies, eggs, and healthy poultry. Make an effort to eat cooked foods that are easy for the body to digest.

Work on Your Mind and Memory

Memory Loss Is a Symptom Shown Post COVID Recovery

The virus has been linked to memory loss and a phenomenon called ‘brain fog’. It will help if you spend some time every day playing puzzles, memory games, and other activities that force you to think a bit harder and rebuild your cognitive thinking abilities, concentration, and memory. Make a list of techniques to re-energize your thoughts. Begin with the doable tasks, and keep challenging yourself to improve your sharpness. The trick is to take it slowly and do something good for your brain every day.

Pace Down

To begin with, don’t expect to return to your normal living pattern as soon as you return home or test negative for the virus. Allow yourself sufficient time to gently move back into your former daily routine, one day at a time. 

If There Are Any Worrying Signals, Pay Attention to Them

If it’s a nagging headache or exhaustion, it’s critical to pay attention to any indicators that the body isn’t happy with the post-covid condition. If any of these symptoms arise during the post-recovery phase, keep in touch with your primary care physician.

Make Room for Others in Your Healing Process

Recognize that after you’re COVID-negative, you’ll need to relax to feel like yourself again. As a result, seek assistance whenever you require it, as it will aid you in regulating your energy and combating tiredness. Recognize that your body requires ample time to recover, whether shopping for food or making it.

Infographic of A List of Foods for Post COVID Diet Plan

Post Covid Recovery Diet

Boost Your Energy with Nutrients

According to nutritionists, proteins assist in reverse tissue damage and increase the generation of T-cells, the agents that promote good immunological functioning. “Proteins are by far the most essential macronutrients for rebuilding as well as recharging the body; vitamins boost immunity, plus probiotics boost gut bacteria post-treatment with antibiotics and steroids.” Milk-based substances have antibacterial, immunomodulatory, plus anti-hypertensive benefits on persons who are lactose intolerant.

Carbohydrates can make up to 25% of our breakfast and lunch. Thus it’s important to eat well for at least six months after COVID treatment. Honey, ginger, garlic, turmeric, cumin, mint, coriander, and cinnamon are all effective anti-inflammatory and anti-viral components that are common and could be used in various combinations and things for general well-being in our Indian cuisine.

Comfort Food

In comfort food, you can opt for different kinds of porridges. This can be taken one per day in a week. Eat it fresh and under home isolation. These porridges can be made by using a blend of different dals and a grain like Rice, Wheat, Rava, or others. You can top it with lots of seasonal veggies. You can add in boiled eggs all 5 days a week. Finish it with lassi or buttermilk each day. This way, your post covid diet plan is delicious and healthy.

The other thing you can follow in your post covid diet plan plan is the 4X model, and this model involves 4 meals, each spaced 4 hours apart. 

The Timings of The Post Covid Diet Plan Should Be as Follows:

  • 8 a.m. to noon
  • 4 p.m. to 8 p.m. 
  • 9 a.m. to 1 p.m. 
  • 5 p.m. to 9 p.m. 

If you’re hungry, eat something, but don’t overeat.

What Should You Eat when Your Covid Treatment Is Still On?

Pastry khichdi with vegetables; curd rice; mashed dal or rasam with rice; paneer or soya curry with two to three Soft Phulkas/Indian bread; steamed fish, green leaves, and seasonal vegetables; egg and chicken (for non-vegetarians).

Complications After Covid Recovery Can Be Avoided With:

  • Healthy Snacks: Figs and dates, a tablespoon of pumpkin, boiled peanuts or chickpeas, chia or flax seeds, a bunch of nuts (particularly almonds as well as walnuts), seasonal fruits or sweet potato chaat.
  • High Hydration: Bael ka sharbat: enough water, low-salt lassi, coconut water, buttermilk with a dash of cumin and mint, buttermilk, and fresh juice with seasonal fruits (without sugar) (it is rich in fibre).
  • The Immunity Boosters: To boost your haemoglobin levels, you can brew various health drinks at home.

Overall Diet for Covid Positive Patients

Fish and nuts, for example, are good sources of healthful unsaturated fats. They trim extra fat from meat and poultry as well as seek skinless choices to decrease saturated fats. Red and fatty meats, coconut oil, butter, palm oil, full-fat dairy products, solid shortening, and lard should all be avoided.

Also Read: How to File a Claim for Covid Insurance?


Healthy post covid diet plans are vital for maintaining immune systems, even if no foods or dietary supplements may avoid or cure COVID-19 infection. Obesity, heart disease, diabetes, and some kinds of cancer can all be prevented with good nutrition.


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