Nutrition for Recovery
Eating to heal.
Your body burns through more protein, calories, and nutrients during recovery. Here's exactly what that means for your plate.
Protein Calculator
How much protein do you need?
An estimate to discuss with your care team
88 to 109grams/day
In a day, that's about
17
large eggs
3.3
chicken breasts
6.6
cups Greek yogurt
Why this matters
Many recovery guidelines suggest more protein than usual, often around 1.2 to 1.5 grams per kilogram of body weight daily.
Ask your doctor or dietitian what is right for you.
Based on ESPEN clinical nutrition guidelines for surgical and critically ill patients.
What counts as protein
- Eggs, meat, fish. The densest sources.
- Dairy and beans. Easy everyday adds.
- A little at each meal. Beats one big serving.
Plan tomorrow
Protein at every meal.
A little at each meal beats one big serving. Build your four meals, then print the plan, with a grocery list for whoever shops.
0g planned
your range: 88 to 109g
Breakfast
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Lunch
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Dinner
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Snack
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Add at least one food to print your plan.
Your plan is saved on this phone only. Nothing is sent to us. Protein per portion from USDA FoodData Central (public domain). Your daily range comes from the calculator above.
Track your daily protein.
Tap a food to log it.
0 of 88 grams
Tap to add
Your log resets each day. Saved on this device only.
Keep tracking
Want to save your protein log across days?
An account keeps your daily protein history so you can see trends and share them with your dietitian.
Save your protein logWhen eating is hard
What's making eating hard?
Tap the one that sounds like today. You'll get simple ways to work around it, from trusted medical sources.
Remembers your last pick. Saved on this phone only. Nothing is sent to us.
Healthy recipes
Real recipes, easy to make.
From the NIH's public recipe library, reproduced in full with the source on every card. Filter for what you need today.
Recipes reproduced in full from the NIH National Heart, Lung, and Blood Institute recipe library, a U.S. government work in the public domain. No dish is a treatment; talk to your care team about your own diet.
More ideas from trusted kitchens
American Heart Association Recipes
Hundreds of heart-healthy recipes, searchable by course and ingredient. Their recipes, their site. We link, we don't copy.
American Heart Association: their site, their recipes
Healthy recipes (Healthier Families)
Nearly 200 budget-friendly, step-by-step recipes with meal-type and dietary filters. Their recipes, their site. We link, we don't copy.
NHS: their site, their recipes
0 of 8 glasses today
Your progress is saved on this device
Stay Hydrated
Water fuels healing.
Aim for 6 to 8 glasses daily. Water helps your body heal and keeps your energy up.
Signs of dehydration
Some medications increase your fluid needs. Ask your pharmacist.
Key Nutrients
Building blocks for repair.
Vitamin C
Helps wounds heal by supporting collagen, the protein your body uses to rebuild tissue. Essential for repair after surgery or injury.
Vitamin D + Calcium
Supports bone repair and rebuilding. Especially important after fractures, joint replacement, or prolonged bed rest.
Iron
Carries oxygen to healing tissues. Low iron causes fatigue and slows recovery. Common after surgery with blood loss.
Talk to your doctor first
Always talk to your doctor before changing your diet or starting supplements.
More isn't always better. Your doctor knows your medications and conditions.
Trusted Resources
Evidence-based nutrition guidance
Continue Exploring
Related pages
Your next step
Learn your protein number
It takes one slider. After that, every meal is easier to plan.