When it comes to supporting bone health, nutrition is key. A balanced diet combined with weight-bearing exercise and vitamin D supplementation can help build and maintain healthy bones over a lifetime.
Here are five key nutrients for supporting bone health:
- Calcium helps to build healthy bones.
- Magnesium works with Vitamin D to ensure calcium ends up in the bones.
- Phosphorus from whole food sources works with calcium to build bones.
- Potassium prevents bone loss.
- Vitamin A from plant-based sources helps to build healthy bones.
We've rounded up 20 recipes high in these nutrients to help you build meal plans that will keep your client's bones strong.
Bone-Building Breakfasts
Chocolate Cherry Green Smoothie
This smoothie contains 615 mg calcium, 3,411 IU Vitamin A, 105 mg magnesium, and 367 mg phosphorus per serving.
Add this Chocolate Cherry Green Smoothie to your client's meal plan here.
Chocolate Avocado Smoothie
This smoothie contains 655 mg calcium, 3,386 IU Vitamin A, 146 mg magnesium, and 440 mg phosphorus per serving.
Add this Chocolate Avocado Smoothie to your client's meal plan here.
Creamy Apple Pie Smoothie
This smoothie contains 601 mg calcium, 125 mg magnesium, 665 mg potassium, and 316 mg phosphorus per serving.
Add this Creamy Apple Pie Smoothie to your client's meal plan here.
Apple Cinnamon Porridge
This breakfast contains 577 mg calcium, 605 IU Vitamin A, and 113 mg magnesium per serving.
Add Apple Cinnamon Porridge to your client's meal plan here.
Almond, Chia & Banana Toast
This toast recipe contains 218 mg calcium and 170 mg magnesium per serving.
Add Almond, Chia & Banana Toast to your client's meal plan here.
Packable Mineral-Rich Lunches
White Bean, Spinach & Tomato Salad
This salad 201 mg calcium, 6,458 IU Vitamin A, 153 mg magnesium, 1,239 mg potassium, and 324 mg phosphorus per serving.
Add White Bean, Spinach & Tomato Salad to your client's meal plan here.
Broccoli Almond Protein Salad
This hearty salad contains 208 mg calcium, 1,278 IU Vitamin A, 166 mg magnesium, and 366 mg phosphorus per serving.
Add Broccoli Almond Protein Salad to your client's meal plan here.
Edamame, Cranberry & Feta Salad
This high protein salad contains 331 mg calcium, 156 mg magnesium, 1,037 mg potassium, and 519 mg phosphorus per serving.
Add Edamame, Cranberry & Feta Salad to your client's meal plan here.
Sardine & Avocado Salad
This salad contains 270 mg calcium, 5,989 IU Vitamin A, 1,077 mg potassium, and 332 mg phosphorus per serving.
Add Sardine & Avocado Salad to your client's meal plan here.
Falafel Salad with Green Tahini Sauce
This salad contains 223 mg calcium, 7,190 IU Vitamin A, 148 mg magnesium, 1,116 mg potassium, and 515 mg phosphorus per serving.
Add Falafel Salad with Green Tahini Sauce to your client's meal plan here.
Nutrient Dense Dinners
Sesame Trout, Bok Choy & Quinoa
This recipe contains 307 mg calcium, 6,360 IU Vitamin A, 170 mg magnesium, 1,376 mg potassium, and 691 mg phosphorus per serving.
Add Sesame Trout, Bok Choy & Quinoa to your client's meal plan here.
15 Minute Shrimp & Cabbage Stir Fry
This stir fry contains 386 mg calcium, 157 mg magnesium, 1,298 mg potassium, and 645 mg phosphorus per serving.
Add 15 Minute Shrimp & Cabbage Stir Fry to your client's meal plan here.
Quinoa Chickpea Stuffed Squash
This vegetarian main contains 224 mg calcium, 2,298 IU Vitamin A, 177 mg magnesium, 1,209 mg potassium and 398 mg phosphorus per serving.
Add Quinoa Chickpea Stuffed Squash to your client's meal plan here.
One Pan Tofu, Brussels Sprouts & Cauliflower
This one-pan meal contains 720 mg calcium, 126 mg magnesium, and 375 mg phosphorus per serving.
Add One Pan Tofu, Brussels Sprouts & Cauliflower to your client's meal plan here.
Zucchini White Bean Roll Ups
These roll ups contain 270 mg calcium, 1,411 IU Vitamin A, 165 mg magnesium, 1,760 mg potassium and 456 mg phosphorus per serving.
Add Zucchini White Bean Roll Ups to your meal plan here.
High Calcium Snacks
Almond Butter & Jam Chia Pudding
This snack contains 429 mg calcium and 136 mg magnesium per serving.
Add Almond Butter & Jam Chia Pudding to your client's meal plan here.
Apple with Almond Butter
This two-ingredient snack contains 119 mg calcium, 96 mg magnesium, and 179 mg phosphorus per serving.
Add Apple with Almond Butter to your client's meal plan here.
Yogurt & Berries
This snack contains 526 mg calcium, 1,250 IU Vitamin A per serving.
Add Yogurt & Berries to your client's meal plan here.
Rice Cakes with Almond Butter
This snack contains 110 mg calcium and 111 mg magnesium per serving.
Add Rice Cakes with Almond Butter to your client's meal plan here.
Maple Tahini Dressing
This dressing works great as a dip for cut veggies and contains 75 mg calcium and 110 mg phosphorus per serving.
Add Maple Tahini Dressing to your client's meal plan here.
Want to learn about how you can support your clients with bone health concerns? Join us for a free training all about meal planning for bone health and how to grow your business within this niche. Register here.
Did you love this article? Then you will love our weekly newsletter. Every week we curate the best tools, tips, and resources for nutrition professionals and deliver them straight to your inbox. Get on the list here!
Other Articles You Might Like: