Colds and flu: 7 easy meal swaps to speed up recovery

Do you have a cold or perhaps did you just have the flu? Read on to find out my favourite easy meal swaps to speed up recovery.

Happy New Year and Happy Recovery!

This Christmas, it feels like everyone caught something. I imagine that you may have just gone back to your routine or you may be at home still feeling poorly. If it is not you feeling unwell, it may be a family member.

Most people are aware of the steps to take when illness hits home. For example, keeping good levels of hydration as well as eating soft, warm, easy-to-digest foods (like chicken soup) when hungry is key.

However, today I want to share a list of foods to eat when you are on your way towards recovery. By choosing specific foods, your body will recover more quickly.

Did you know that 70% of our immune system is located in the gut. Highly nutritious and easy to digest foods will support your body’s defences.

Bowl of your favourite pasta

Which foods do you crave after having the flu?

You may be craving for a big bowl of pasta or a comforting jacket potato. Perhaps you are dreaming of your favourite takeaway.

However, your body has had to fight very hard to keep the germs at bay. Your immune system has worked overtime so it is essential to replenish the reserves. Our body is indeed super clever but when the reserves are low, it won’t go very far. So if you don’t want to catch the next virus, let’s take action. I will make it interesting, promise!

The key principles to follow are as follows:

  • Lots of colours in your dishes for added vitamins and minerals (aim for 5 to 7 a day)
  • A little protein at every meal (to power up your immune system)
  • Plenty of spices for their disease-fighting properties (especially garlic, ginger and turmeric)
  • Gut-friendly foods such as kefir, sauerkraut or kimchi.

Now, let me share easy meal swaps to help the body recuperate.

Healthy Meal Swaps

7 easy meal swaps to speed up recovery and fight back.

If you crave … Have this instead…

A big bowl
of pasta
Gluten Free Pesto Pasta with roasted vegetables and chicken
Go for buckwheat, quinoa or chickpea pasta, with homemade pesto if you can and then add some roasted veggies and pieces of chicken. So satisfying and easy on the digestion!
A jacket potato with cheeseJacket Sweet Potato with Black Bean Chilli
Dairy products can promote the production of mucus in some people so if you are recovering from a cold, go for an alternative. Why not try a jacket sweet potato with bean chilli?
A sandwich with your favourite fillingHummus and Veggie Wrap
Go for a wrap with lots of salad ingredients, some protein and avocado for healthy fat. The colourful vegetables will give you vital nutrients and the wrap is easier to digest so you won’t feel sluggish mid-afternoon.  
A tinned soup

White Bean, Sweet Potato and Kale Soup
I’m all for convenience and shortcuts but enjoying a freshly made soup is truly special. Why not make a big batch of white bean, sweet potato and kale soup? Enjoy it chunky on day 1 and whizz it up for day 2.
Beans on toastWhite Bean Puree and Sautéed Mushrooms on Toast
There is so much you can put on a toast. First of all, choose quality bread (sourdough is actually beneficial for the gut) then let’s pick some ingredients which will keep you full of energy. I invite you to try white bean puree and sautéed mushrooms on toast? You can go for button mushrooms or shitake mushrooms for added immune power. You could also try sourdough toast with beetroot hummus and sliced avocado. You will find the recipe here.
Spaghetti bolognaiseSpaghetti with Lentil Mushroom Tomato Sauce
A family classic with a twist: this suggestion calls in for lentils and mushrooms instead of mince meat. Give it a go. You may be surprised. This is perfect if you are doing Veganuary this month.  
A curryThai Red Lentil and Spinach Curry
All the flavours will satisfy your cravings and you won’t miss the meat. You could always add a little chicken if you wish but the lentils provide a good source of protein.

Discover the “ULTIMATE GUT RELIEF PROGRAMMEHERE to address long term digestive issues and boost your immunity.

Would you like to try some of these recipes?

If you are keen to upgrade your nutrition this January, you can download the recipes I mention above right HERE.

If you would prefer getting a personalised meal plan, please get in touch at Or click here for more information about personalised meal plans.

The meal plans I have created in the past included gluten-free, dairy-free, low histamine, anti-inflammatory, hormone balancing and gut healing options. If you wish to try a meal plan, you are invited to download the “Beat the Bloat” meal plan available on the homepage HERE.

Beat The Bloat Meal Plan – free sample

If you enjoyed these easy meal swaps to speed up recovery, you may also like the following:

10 Nutrition Top Tips For Winter Wellness

7 habits to help you eat more vegetables

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