Yes, you can eat fast food with COVID-19, but choose lighter items, stay hydrated, and use contactless delivery to reduce exposure risk.
You might not feel like cooking when you’re sick. A drive-thru or delivery meal can help you keep up energy and fluids, as long as you pick menu items that are gentle on symptoms and simple to handle at home. This guide shows what to order, when to pass, and how to reheat safely, so you can get calories and protein without making symptoms worse or putting others at risk.
Eating Takeout With COVID-19: What’s Okay
Respiratory viruses spread mainly person-to-person. That means the bigger risk isn’t the food itself; it’s close contact during pickup. Choose delivery, ask for drop-off at the door, tip in-app, and crack the container open only after the courier leaves. At home, wash hands, then plate the meal. If you’re sharing a kitchen, mask up near others and wipe down high-touch spots after you’re done.
Fast-Food Orders That Go Down Easy
The aim is simple: steady fluids, enough protein, and not too much grease or salt. When taste is off or your throat is sore, mild flavors help. If your stomach is queasy, skip heavy sauces and fried add-ons. Use the table below to spot better choices fast.
Better Picks By Category
| Category | Order This | Why It Helps |
|---|---|---|
| Sandwiches & Wraps | Grilled chicken sandwich or wrap without mayo; add lettuce/tomato | Lean protein for recovery; fewer heavy fats; easier on a sore throat |
| Bowls | Rice-and-beans with grilled chicken or tofu; extra salsa on the side | Protein + carbs for steady energy; fiber for gut comfort |
| Soups | Chicken noodle, vegetable, or miso soup | Hydration + salt for fluid balance; warm broth feels soothing |
| Breakfast | Egg-based burrito or English-muffin sandwich; fruit cup | Eggs supply protein; simple carbs help when appetite is low |
| Sides | Side salad with vinaigrette, baked potato, corn, fruit, yogurt | Vitamins, minerals, and extra fluids without heavy grease |
| Drinks | Water, unsweetened tea, broth, or diluted juice | Replaces fluids lost from fever or congestion |
| Desserts | Frozen yogurt, fruit cup, or small soft-serve | Cool textures soothe; keep portions modest |
Quick Rules For Ordering While Sick
Favor Protein Without The Grease
Pick grilled over fried. Ask for sauces on the side. Choose buns or tortillas over heavy buttery bread. When appetite is small, split a single entrée into two mini meals a few hours apart to keep nausea at bay while you meet your needs.
Watch The Salt Load
Fast-food meals can push daily sodium over the line in one sitting, which can worsen headaches or make you thirstier than you already are. If you can, choose items flagged as “lighter” or “under X mg sodium,” skip extra packets, and pair the meal with water or tea. The American Heart Association recommends keeping daily sodium under 2,300 mg for most adults, with a lower target better for many people; see their guidance for details and context on salt and health. AHA sodium guidance
Hydration Comes First
When fever, mouth-breathing, or coughing dries you out, fluids matter as much as food. Broth, water, herbal tea, and diluted juice are easy wins. If you’re losing fluids, add an oral rehydration drink or a sports drink diluted with water. Cold options help if your throat feels raw; warm options help when you’re chilled and clogged.
Reheating Takeout Safely
Eat the hot parts while they’re hot. If you plan to save some, chill it within two hours. When you’re ready for round two, reheat leftovers to an internal temperature of 165°F (74°C) so it’s steaming throughout; a quick kitchen thermometer removes guesswork. USDA reheating guidance
What To Order When Symptoms Flare
Sore Throat Or Cough
Go for warm soups, soft rice bowls, or wraps without crunchy breading. Skip spicy sauces if they sting. Add extra broth or water on the side to keep fluids steady.
Stuffy Nose Or No Taste
When flavors feel muted, textures and temperature do the heavy lifting. Choose citrusy salsa, fresh tomato, pickles, or a squeeze of lemon to wake up a bland dish. A mix of warm soup and cool yogurt can make a meal feel more interesting.
Queasy Stomach
Pick plain rice, noodles, broth, bananas, applesauce, or yogurt. Hold the creamy sauces and deep-fried sides. Small portions more often beat one large feast.
Low Energy And No Appetite
Break meals into small doses. A half sandwich now, soup an hour later, yogurt after that. Aim to include some protein each time, even if it’s just a few bites of chicken or egg.
How To Reduce Exposure When Getting Food
When you’re positive or have symptoms, minimize close contact. Pick delivery over pickup, request contactless drop-off, and mask near housemates until symptoms improve. Follow current public health steps on when you can resume normal activities after fever breaks and symptoms ease. You can review the latest prevention guidance here: CDC prevention steps.
Sample Orders From Common Menus
Burger Spots
- Single grilled chicken sandwich, no mayo, extra lettuce and tomato
- Side salad with vinaigrette or plain baked potato
- Water or unsweetened iced tea
Mexican-Style Chains
- Bowl with rice, beans, grilled chicken or tofu, pico de gallo
- Skip queso and sour cream if your stomach is touchy; add avocado for softness
- Broth-based soup if available, plus water
Sandwich Shops
- 6-inch turkey or grilled chicken on whole-grain bread
- Load veggies; choose mustard or vinaigrette instead of creamy spreads
- Fruit cup or yogurt on the side
Asian Takeout
- Steamed rice with grilled or steamed protein and mixed vegetables
- Clear soups like miso or egg-drop
- Ask for sauce on the side; choose lighter sauces
Breakfast Chains
- Egg-and-cheese on English muffin; fruit on the side
- Oatmeal with milk and banana
- Tea, water, or diluted juice
What To Skip When You’re Under The Weather
Some items make symptoms feel worse. Deep-fried mains and sides can aggravate nausea or reflux. Extra-large sodas add a sugar rush and leave you thirsty again. Super-salty combos can bump up headaches and dry mouth. If a menu item leaves you parched or queasy when you’re well, it won’t feel better now.
Smart Home Handling Tips
Open, Plate, And Wash
Wash hands before touching packaging. Transfer food to a clean plate or bowl. Toss disposables, then wash hands again. If you’re saving leftovers, label the container and chill within two hours.
Heat Evenly
Microwaves can leave cold spots. Stir or flip halfway. For oven reheats, bring the center to 165°F (74°C). If you’re heating soup, a short boil ensures it’s steaming hot all the way through.
When Fast Food Helps—And When It Doesn’t
A takeout meal can be a bridge when cooking isn’t in the cards. It delivers protein and calories with almost no effort. That said, if every bite tastes like cardboard, aim for texture and temperature over complex flavor. If queasy, keep meals tiny and simple.
Symptom-Based Picks And Red Flags
| Symptom | Better Choice | Skip This |
|---|---|---|
| Sore throat | Warm soup, soft rice bowl, yogurt | Crunchy breading, extra-spicy sauces |
| Nausea | Plain rice, banana, broth, small egg wrap | Greasy fried mains, milkshakes |
| Headache/thirst | Water, tea, broth, smaller entrée | Jumbo sodas, salty combos |
| No taste | Bright toppings: lemon, salsa, pickles | Heavy creamy sauces that dull texture |
| Fatigue | Grilled chicken sandwich, fruit cup | Oversized meals that lead to a slump |
Simple One-Day Meal Map From Takeout
Use this to pace your meals and fluids when you’re home sick and not cooking much.
Morning
Egg-and-cheese on an English muffin; hot tea; water bottle nearby. If appetite is tiny, eat half now and half later.
Midday
Chicken noodle soup and a small side salad. Add bread only if it sounds good. Keep sipping water or diluted juice.
Afternoon Snack
Yogurt with banana or a fruit cup. A few crackers if you need something salty.
Evening
Grilled chicken rice bowl with beans and mild salsa. Save half for later if a full portion feels heavy.
Before Bed
Warm broth or tea for fluids and comfort.
Safety Notes You Shouldn’t Skip
- Choose delivery and contactless drop-off when you’re sick.
- Wash hands before and after handling containers.
- Reheat leftovers to 165°F (74°C) and eat within 3–4 days.
- If you live with others, mask up in shared spaces until fever is gone for 24 hours and symptoms improve.
When To Pause Takeout And Call For Care
Call a clinician or seek urgent care if you can’t keep fluids down, if breathing feels hard, if chest pain shows up, if you’re light-headed, or if symptoms worsen after a few days. People at higher risk should reach out early to ask about treatment windows.
The Bottom Line For Sick-Day Fast Food
Yes, you can lean on takeout. Pick grilled protein and broth-based sides, keep fluids steady, and go easy on salt and grease. Reheat safely, share spaces at home with care, and rest. When you’re ready to cook again, fold in more fruits, vegetables, beans, and whole grains to round out recovery.