What I Eat In a Day When I’m Sick… (vegan, keto, gluten-free)

At least once a week, I find a message in one of my inboxes, asking what I eat when I’m sick. My usual response is just, “whatever I can manage,” but I realize that isn’t the most helpful description. As it turns out, I currently have a sinus infection, which isn’t my favorite thing, but it does present a nice opportunity to actually list the things I eat in a day on a vegan keto diet while I’m sick…

Like I mentioned above, this is not a normal day of vegan keto eating – this is a vegan keto sick day. Normally when I’m sick, I wouldn’t bother tracking at all, but I did this time, so I could share the full picture. Because I have a sinus infection and a low grade fever, I have basically been in bed when not dragging myself into the office, and I’m not as hungry as usual. So, way less active and generally less hungry = not eating loads of calories. I say this so that you don’t read this post and think that I normally eat so little in a day! This was definitely a deficit for me.

Okay, so, with that out of the way, let’s see what I ate on a vegan keto sick day!

What I Eat in a Day When I'm Sick | Meat Free Keto - vegan keto sick day (gluten-free)

Vegan Keto Sick Day Breakfast

As you may know if you follow me on instagram, I usually practice intermittent fasting and eat between 2-8pm. It’s not hard and fast and really depends on how I feel overall, but this is the basic gist. So, breakfast today was pretty typical:

  • a glass of water, to rehydrate from sleeping
  • 2 cups green tea with MCT oil powder
  • a little liquid stevia, for sweetness

I really like tulsi green tea, so that’s what I’ve been drinking lately. As always, the MCT powder I use is the one from Perfect Keto (you can save 15% on your order with the code MEATFREEKETO15)!

Nutrition breakdown:

  • 70 calories
  • 7g fat
  • .5g protein
  • 0g net carbs
  • 1g fiber

Vegan Keto Sick Day Lunch

So, lunch for me today ended up being around 3, because that’s when my soup was ready, and I didn’t really start thinking about food until around 2:30. I made this tofu noodle soup for myself in my instant pot, and ended up eating the whole batch over the course of the afternoon. For liquids, I just kept drinking water and herbal tea.

This really hit the spot, and I’m so glad I actually dragged myself out of bed to make it!

Nutrition breakdown:

  • 504 calories
  • 28g fat
  • 30.9g protein
  • 16.8g net carbs
  • 14g fiber

Vegan Keto Sick Day Snacks

Normally, I would have some sort of snack mid-day. But, because I wasn’t really feeling all that hungry, I ended up just making a greens shake instead. On days where I’m not really eating enough food (like sick days), or where I haven’t really had a lot of vegetables, I figure some greens powder can at least provide some of the missed nutrition….right? I pretty much just buy whatever greens powder that is low in carbs is on sale. There are a few low-carb options from Amazing Grass. I also really like the Micros from Perfect Keto, but it does have a strong flavor, and I get that it isn’t for everyone. I also tossed in a scoop of Ultima Replenisher electrolyte powder in the lemonade flavor.

Nutrition breakdown:

  • 40 calories
  • 3.5g fat
  • 1g protein
  • 0g net carbs
  • 1g fiber

Vegan Keto Sick Day Dinner

Around 7:00, I finally got hungry for dinner and made a kind of ridiculous, but delicious, meal: cauliflower flatbread with tapenade and vegan mozz. You know how I said that when I’m sick, I just cook what I can manage? Well, this is something quick and easy that I can usually handle throwing together. If I was smart, I would have pre-made some homemade vegan keto cauliflower crusts and stuck them in the freezer…. but I have been really bad about meal prepping lately and only had a pre-made, store-bought crust in there. The only crust I buy from the store is the one from Califlour – it’s the only one I’ve found that is actually vegan and keto-friendly, and it’s really tasty. So, win. If you want to order from their website, you can save 10% with the code MEATFREEKETO10, so, there’s that.

Anyway, the directions for making this flatbread are easy – bake the crust according to the directions, spread with 1/4 cup of tapenade (or pesto, if you hate olives) and crumble on 2oz of your favorite vegan cheese and stick back in the (turned off, but still warm) oven for about 5 minutes, until the cheese gets warm.

My favorite vegan cheese happens to be the vegan mozz from Miyoko’s Creamery. It’s pretty pricey, so I don’t buy it often, but it’s definitely the best tasting one I’ve tried. It also is made from whole foods ingredients and is fermented. Oh, and also it’s the lowest carb vegan cheese I’ve come across. So, all-in-all, it’s a win for me. The tapenade I used this time is the Divina one, but I also like the one from Trader Joe’s.

Nutrition breakdown:

  • 770 calories
  • 64g fat
  • 26g protein
  • 16g net carbs
  • 16g fiber

Vegan Keto Sick Day Totals

So, like I mentioned above, this is definitely a deficit for me, but I just wasn’t as hungry as usual, and wasn’t going to force it. So, here we are. Is this like every sick day I have? Nope. It’s not. It just happens to be one from this week, and is fairly representative of how I’ve been eating this week in general. Although, last night instead of the pizza with the tapenade and vegan mozz, I made a veggie burger and mashed it with the tapenade, vegan mozz and some sauerkraut. Weird? Yes. Delicious? Also yes.

Anywho, onto the day’s totals:

  • 1384 calories
  • 102.5g fat
  • 58.4g protein
  • 32.8g net carbs
  • 32g fiber

vegan keto sick day macronutrient breakdown

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