4 Strategies to Improve Your Diet and Fight the Coronavirus


🕑  5 min read

With the spread of COVID-19 across the US, it’s more important than ever to stay strong and healthy. The best way to do that: pay extra attention to your diet and eating habits.

These are our top 4 strategies you can implement now to maintain a healthy diet during these challenging times.


1 Eat immune boosting foods, like high-quality proteins and micronutrient-dense vegetables.

You need to be vigilant about keeping your body’s defenses up. That requires getting enough of the nutrients your body needs to effectively fight off illness.

Grass-Fed Beef, Pecan Broccoli and Onions are a good source of immune boosting nutrients like magnesium, vitamin c, prebiotics, b-vitamins and iron.

Quality Protein

High-quality protein is vital for a healthy immune system as your immune system relies on proteins to fight infections. Your body uses the amino acids in the protein you eat to make immunoglobulin, otherwise known as antibodies. Antibodies fight off bacteria, viruses, and toxins – and if your diet doesn’t contain enough protein to create those antibodies, you might become more susceptible to illness.

Many experts think the body uses the first 25 to 50 grams of protein consumed each day to detoxify the body and boost its immune system.

Grass-Fed Flank Steak with Cilantro Salsa and Roasted Root Vegetabless

To get ensure you are getting enough of these valuable amino acids, include pasture-raised proteins, like grass-fed beef and bison, in your diet daily.


Gut health is essential for a healthy immune system. Your gut wall houses 70+% of the cells that make up your immune system. Support the growth of good bacteria in your gut by eating foods that are good sources of prebiotics. Prebiotics are dietary fibers that encourage the natural growth of probiotics in your gut, lower body weight, and improve digestive function.

Prebiotic fibers are abundant in beans, legumes, cabbage, barley, onions, and more.


Involved in 300+ processes in the body and known to improve cardiovascular function, magnesium is lacking in the Western diet. Magnesium deficiency is an issue for the overall health for most Americans, but the current coronavirus pandemic raises the need for this vital mineral. Experts believe the coronavirus is presenting issues for the heart, not just the lungs.

Leafy green vegetables, seeds, nuts, figs, and dark chocolate are all good sources of magnesium.

Anti-Inflammatory Foods

All illnesses originate from some level of inflammation in your body. Reduce inflammation with the help of anti-inflammatory foods.

Chili Cheese Chicken with Cilantro Lime Brussels Sprouts

Green vegetables such as broccoli, Brussels sprouts, leafy greens, and more are packed with anti-inflammatory phytochemicals, antioxidants, and nutrients your body needs to stay healthy.

Other Immune-Boosting Micronutrients

Wild-Caught Shrimp and Cauliflower Rice are good sources of immune-boosting nutrients like selenium and zinc.

Including a variety of colorful vegetables and quality proteins daily will supply you with a full spectrum of vitamins and minerals that your immune system needs to function at its best.

Other key micronutrients include vitamins A, B, C, D, E and minerals iron, selenium and zinc.


2 If you’re on a specialty diet, you need to stick with it.

According to the CDC, people with pre-existing medical conditions, like diabetes and cardiovascular disease, are at greater risk of severe illness from COVID-19.

With the added concern of the coronavirus, it’s crucial to maintain a healthy diet, in order to retain overall health and improve the odds of fighting off the virus.

In times of a crisis, people often stock up on shelf-stable, heavily processed foods based on availability.

A comparison of food sourcing options in the wake of COVID-19: heavily processed pantry staples (refined sugars, high sodium, artificial preservatives) and Metabolic Meals (nutrient-dense, balanced blood sugar, clean ingredients).

Those types of foods often contain refined sugars and high levels of sodium, which can be troublesome for anyone on a specialty diet due to serious medical concerns.

Planning ahead, especially with the help of a premade meal delivery service, will ensure access to healthy meals.


3 Stick to eating 2-3 meals per day, within an 8-10 hour window.

Social distancing recommendations and quarantine/shelter in place requirements mean the majority of people have needed to adjust their schedules, spending more time at home and disrupting their routines.

The increased time spent at home, especially if you are also working remote, can lead to a habit of grazing throughout the day. For most people, this can lead to overeating.

15 hours of grazing and eating too frequently can lead to insulin resistance, digestive issues and weight gain.

Satchin Panda, professor at the Salk Institute believes that people improve their metabolic health by eating within a daily 8-10 hour window. Dr. Panda has found in his research that most people actually graze over a 15 hour or longer window each day.

“The gut has a clock that regulates the daily flow of enzymes, the absorption of nutrients and the removal of waste. These daily rhythms are so ingrained that they are programmed in our DNA,” said Panda.

Eating too frequently can disrupt this rhythm leading to insulin resistance, digestive issues and weight gain.

World renowned nutrition expert, Dr. Eric Serrano agrees that most people would be better off sticking with 3 meals per day. “The liver has a 4-hour clock and when we eat more frequently than this, we break the body’s natural digestive rhythm.”

Serrano recommends eating at 8 am, 12 pm and 5 pm. “This matches our natural circadian rhythm. Eating more often than this makes our liver work harder to create bile and also taxes the pancreas. We just weren’t meant to eat 5, 6, 7 times per day.

For a meal timing schedule that mimics your natural circadian rhythm, eat 3 meals per day at 8 am, 12 pm and 5 pm.

A diagram of eating 3 meals per day, at 8 am, 12 pm, and 5 pm


4 Plan ahead to ensure you have safe, healthy meals.

With social distancing guidelines in place, the demand for safe, reliable food delivery is increasing.

Is the food you’re receiving being sourced, handled, prepared, and packaged properly? Moreover, can you rely on your food showing up?

Suddenly, instead of asking “what’s for dinner?” we may have to start asking: “what’s safe for dinner?”

These are all new questions we have to ask in light of the current crisis. Sourcing food, especially healthy staples, now requires more planning and consideration than ever before.

When people have access to healthy foods, they tend to eat them. When they’re in a rush or in a crisis, they reach for what’s convenient. As the saying goes, “If you fail to plan, you plan to fail.”

Metabolic Meals packaging example. Ready to eat, planned by nutritionists, airtight packaging, order once for the whole week.

Utilizing a premade meal delivery service as part of your plan is a great option to ensure proper nutrition at a time when it’s imperative to stay healthy. 

Your health is our priority.

Now is the time to keep your immune system strong with the right nutrients and healthy eating habits. Our team is prepared to help.

As a leader in healthy meal delivery since 2009, the team at Metabolic Meals is fully prepared to SAFELY source, prepare and deliver meals nationwide.

Our high standards of food safety paired with our contactless delivery model provides a reliable solution.

Metabolic Meals box at doorstep provides a safe option for contactless premade meal delivery


Our Food Safety Promise:

All meals are made in our state-of-the-art production facility utilizing a full HACCP Program that includes:

  • Multiple security points and monitoring systems
  • Automated food equipment temperate monitoring (HACCP LOGGERS)
  • Full recall/traceability program
  • Plant Managers, Machine Operators, and Production Supervisors oversee and train critical control points and SOPs to all personnel to ensure consistent quality

Our meals are delivered via FedEx in temperature-controlled, insulated packaging and do not require a signature, for a completely contactless delivery.

Meals arrive fresh in sealed airtight packaging and last for 5 to 7 days. They can also be frozen for up to 90 days.