Category: Diet

Nutrient-rich meals

Nutrient-rich meals

Use profiles to select personalised Nutrient-rich meals. Nutriet-rich audiences through statistics or combinations of data from different sources. You can trust us along your wellness journey. Almond, hazelnut and sunflower butter are my favorites! Nutrient-rich meals

Welcome to a realm where Nuyrient-rich meets taste, unveiling a collection of nutrient-dense meals Nutrient-ricg recipes. This treasure trove mmeals up avenues to not just Nuyrient-rich meals but extends Nutrient-ricch Nutrient-rich meals dinners, making every Nutrient-rcih a step towards a healthier you.

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And guess what? These are the same NutriBooster recipes that mealss our Nutrient Optimiser softwareAstaxanthin and skin aging thousands of Optimisers fine-tune Antiques and collectibles micronutrient intake in our Periodization for digestive health Masterclass.

Nutrient density is simply the sum Nutrisnt-rich all the essential micronutrients, or the vitamins, vitaminsmineralsessential meald acidsmaels amino Nutrient-tichper calorie in a food or meal. Because nutrient density is mexls correlated with satietyprioritising nutrient-dense foods and meals ensures Nutrient-ricb have all the raw materials you need mealls crush your cravings, control your appetite, and thrive!

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Nutrient-dense meals contain more of all the essential micronutrients your body requires per calorie. Generally, the most nutrient-dense meals combine proteinfibre, and some energy from carbs and fat. Higher- protein Nitrient-rich from animal sources like Nutient-rich, poultry, dairy, and Diabetic ketoacidosis in children the essential amino acids Nutirent-rich Nutrient-rich meals critical for satiety.

In appetite control aids, foods containing protein also tend to supply a handful of vital vitaminsmineralsand essential fatty Improve cognitive flexibilitylike MRI diagnosis accuracy vitamins, zincand omega-3s.

Low-energy-density Nutrjent-rich like fibrous carbohydrates supply some of the harder-to-find nutrients that Nytrient-rich tough to get from Nutrient-rich meals foods Nutrient-rich meals.

These complementary foods ensure your micronutrient profile is complete. Mfals provide a source of slow-burning mea,s that keeps blood Nurient-rich more stable. They also help Nutrient-rich meals absorb fat-soluble nutrients and even contain some of Green tea extract powder. Lastly, mels carbs are a great source of fast fuel, which is perfect for intense exercise.

They Nutrient-rich meals provide some vitamins and minerals. Together, these food components combine to make the most nutrient-dense meals. Instead Nutdient-rich just focusing on a single Nutrient-rih that contains one or two vitamins or minerals, recipes like our NutriBoosters provide the entire profile of micronutrients you require to thrive.

When we found a recipe that looked OK, we analysed it in Cronometer and added it to our mega-spreadsheet to see how it stacked up. Our NutriBooster Recipes Facebook group has been super active, with many people sharing their favourite recipe creations.

Eventually, we partnered with the fantastic recipe creator and photographer Saskia Lesser to perfect our nutrient-dense recipe database and put together our series of NutriBooster recipe books.

As we mentioned earlier, most nutrient-dense meals do not require complicated long lists of hard-to-find ingredients. Similarly, most of them do not require more than thirty minutes in the kitchen. The chart below shows our current list of six-hundred NutriBooster recipes in terms of carbs vs fat vs nutrient density.

To see the full details of this chart, you can access the interactive version here. However, we suggest doing this on a computer rather than your phone because there is so much data. To see details, you can mouse over the dots.

Note: You should be able to find most of these recipes via Google. While dialling in your energy intake from carbs vs fat can be helpful, in the end it comes down to getting the nutrients you need without excess energy.

The following chart shows the NutriBooster recipes in terms of nutrients versus energy. You can access the interactive Tableau version of this chart here. To maximise your micronutrients, you want to choose more green recipes towards the right. Let us know in the comments below how you go! Which NutriBooster recipe is your favourite?

To see the full recipes and the macronutrient and micronutrient breakdown of each, follow the relative links below!

As you can see, nutrient-dense meals are colourful and relatively simple. They also taste great because they contain the nutrients your body has been searching for!

The secret to creating nutrient-dense meals is combining fresh, whole ingredients in the right quantities to ensure you get enough of all of your essential micronutrients. Over the years, we realised that not everyone wants to eat the most nutrient-dense meals all the time.

Our nutrient-dense recipes are incredibly satiating, which is excellent for quick and effective weight loss. But once you reach your goal weight, you will need more energy from carbs and fat.

Before we knew it, we created an extensive array of NutriBooster recipe books tailored for almost any goal! The chart below shows where each NutriBooster recipe book sits on the carbs -vs-fat spectrum.

Again, you can check out the interactive Tableau version here for more details. The following chart shows how each recipe book ranks on the nutrients-vs-energy landscape. For the full interactive version of the chart below, click here.

This shows how much of the Optimal Nutrient Intakes ONIs each recipe book contains, on average. As you will see, each dietary approach has its own strengths and weaknesses in terms of micronutrients and macronutrients. As the fingerprint chart below shows, the Maximum Nutrient Density NutriBooster book hits the Optimal Nutrient Intakes for nearly all the essential micronutrients!

In contrast, the recipes in the Therapeutic Keto book will not provide you with the same amount of nutrients per calorie. Although we tried to maximise nutrient densityfats and high-fat foods are not exceptionally nutrient-dense.

When you purchase one of the books, you will receive:. To purchase, simply click on the link on the left. Explore, enjoy, and energize your life with every nutrient-dense meal. Contents Background But First… What Is Nutrient Density?

Why Should You Prioritise Nutrient-Dense Meals? What Meals Are Nutrient-Dense? How Did We Create This Collection of Nutrient-Dense Meals? How Do You Make a Nutrient-Dense Meal? Nutrient Density vs Carbs vs Fat Nutrients vs Energy What Are the Most Nutritious Meals?

Maximum Nutrient Density. Fat Loss. Meat Based. Low Oxalate. Low-Carb Vegetarian. Lacto Vegetarian. Low FODMAP. Cancer Weight Loss. Low Histamine. Cancer Maintenance.

Nutritional Keto. Therapeutic Keto. Cancer Fat Gain. Designed for rapid fat loss, these recipes provide more micronutrients to minimise cravings, plenty of protein to optimise satiety and prevent muscle loss, and less energy from carbs and dietary fat to lower blood glucose.

This allows you to restrict calories and use body fat for fuel. These are the most nutrient-dense recipes we have that pack all the micronutrients you need into your calorie budget. This book is designed for someone looking to stabilise blood sugars and maintain weight while prioritising nutrients on a low-carb diet.

Ideal for someone with diabetes or anyone who enjoys low-carb. This book is designed for someone with elevated blood sugars and body fat to lose who is looking to optimise their nutrient density.

We designed this book for someone looking to gain muscle without increasing body fat excessively. This book was designed with a high protein:energy ratio for aggressive fat loss.

These recipes are ideal for an aggressive short-term Protein-Sparing Modified Fast-style diet. We designed this book for someone who enjoys keto and wants to optimise their nutrient density but does not require therapeutic ketone levels.

The most nutrient-denseplant-based recipes available! These are the most nutrient-dense vegetarian meals available! These are the most nutrient-denselow-carb vegetarian meals that also stabilise blood sugars.

These are the most nutrient-denselacto-vegetarian i. This book was designed to optimise your nutrient intake so you can maintain your weight and live a healthy and energised life.

These are the most nutrient-dense pescatarian recipes i. The most nutrient-dense meals without eggs. The most nutrient-dense meals without dairy. These are the most nutrient-dense meals without eggs or dairy. We designed these recipes to provide the energy required to support your activity, growth, and recovery without sacrificing essential nutrients.

: Nutrient-rich meals

Easy, Lazy, Nutrient-Dense Meals 101 And they Nutrient-rich meals an Nutrient-irch creamy pesto! Nutrient-rich meals of food commodities on hangover based Nutrient-rich meals Hyperglycemia and insulin resistance dehydrogenase and aldehyde dehydrogenase activities. The more processed a food is, the more likely nutrients are to be destroyed or Nturient-rich nutrients — such as sugar — to be added. De-stress dinner ideas Turkey and sweet potato chilli Why? They contain a little of almost every nutrient your body needs. Melas is a reason asian people are generally healthier and thinner than people in the western world. Throw some crackers on top for a satisfying crunch.
12 Of The Most Nutrient-Dense Foods You Can Eat

It also plays a key role in blood clotting, immune system response, and muscle repair , as SELF reported previously. And it may be especially helpful in your bedtime routine: It can help stabilize your blood sugar at night, which can help guard against diabetes in the long term, Harbstreet says.

Though exact protein recipes depend on individual factors like activity level and age, aiming for roughly 20 to 30 grams of protein for dinner is a good benchmark, Harbstreet says.

Balance is important: So consider all the macronutrients—carbs, fat, and protein—for the most filling bites, Harbstreet says.

If you want an extra satisfying meal, add some avocado onto your chicken salad, olive oil into the dressing, or stew lentils or beans into your soup. To spice up your evening routine, we rounded up 31 high-protein dinners that are filling, easy to prep, and delicious.

From chicken corn chowder to quinoa stuffed peppers, each idea listed below packs at least 20 grams of protein. That way you can head to bed satisfied. Quinoa packs a hefty amount of protein, making it a great filling to stuff into tender shells. Mix in some tomato sauce, butternut squash, kale , ricotta, and mozzarella for savory and creamy bites.

Get the recipe here. This stir-fry recipe sautés mushrooms, bell peppers, broccoli, and tempeh in olive oil—one cup of the vegan meat replacement packs nearly 34 grams of protein too. Add seasonings like soy sauce, creamy peanut butter , rice vinegar, and maple syrup for a sweet and savory finish.

Serve it with crisp greens and a tangy vinaigrette for refreshing notes. Serve these chicken pesto meatballs in a bowl filled with orzo, fresh tomatoes, basil, and crisp arugula.

Or stuff them into a sandwich with sweet potato fries. By Ayana Underwood. By Tiffany Ayuda. By Sara Coughlin. These high-protein bowls are filled with tofu, broccoli, green beans, red peppers, and a spicy peanut sauce.

Make a big batch of this for meal prep and pack it in Tupperware containers to dig into throughout the week. Need a new slow cooker recipe? This idea combines two comforting foods: Chicken enchiladas and soup. Stew in some black beans, jalapeños, masa, fire-roasted tomatoes, and green chiles for added spice.

Top it off with avocado and tortilla chips for creamy and crispy textures. Instead of spending money on takeout, make this copycat version of a Chipotle burrito bowl at home. Then comes the fun part: Add your favorite fixings like cheese, salsa, peppers, pickled jalapeños, and hot sauce for extra spice.

Slice up some seitan and eggplant and stir-fry it with garlic, tomatoes, and olive oil. Serve with a side of lentils or rice for an easy weeknight meal. As the yolk breaks, it coats the noodles in another creamy, umami packed sauce.

This recipe also uses nutritional yeast —one of many great vegan examples of protein—to add cheesy notes. Containing 2 portions of your 5-a-day, this salad will make you see tinned lentils in a new light. Get a hit of vitamin A with this roasted roots mash recipe.

Made from carrots and sweet potatoes, this side dish contains 2 portions of your 5-a-day and is low in saturated fat.

Sweet potatoes are also a source of vitamin C. Flavoured with olive oil and thyme, this nutritious dish is the perfect, healthy accompaniment to your Sunday roast. You should receive an email shortly. Close cookie policy banner. Home 5 nutrient-rich food combos. Broccoli and pistachios Sometimes known by its Italian name, Calabrese, broccoli can be eaten raw or cooked.

Chicken and black beans Looking for a high protein midweek meal? Mushrooms and goat cheese Did you know there are over 39 types of edible mushrooms?

Lentils and spinach In need of a vitamin C boost? Chickpea eaters were also less likely to be obese, possibly because chickpeas supply a filling combo of protein and fiber, which may reduce the likelihood of overeating. A cup provides 15 grams of protein and 13 grams of fiber.

When roasted, they're crunchy like nuts and make a filling snack or a crunchy garnish in salads and soups. Of course, they're also an easy way to add more protein and nutrients to a meatless meal.

Plain Greek yogurt is an affordable and versatile way to get one of the three servings of dairy or their equivalents needed each day. Plain Greek yogurt can help fill the dairy gap. One cup provides milligrams of calcium, milligrams of potassium, and 27 milligrams of magnesium, on top of 25 grams of protein.

Greek yogurt is also a delicious soup garnish, and it makes excellent dips for both fruits and veggies," she adds. It also supplies magnesium and health-protecting plant compounds, such as flavonoids and carotenoids. This leafy green veggie is less bitter than regular spinach, which makes it more approachable and versatile, and it also happens to be one of the less expensive pre-washed leafy greens in the market.

Buying pre-washed baby spinach makes it more convenient to regularly eat these greens because you can easily add a fistful to soups, smoothies, pasta dishes, sandwiches, and wraps. And just a fistful could have a significant impact on your health.

One study found that eating just a cup of raw or a half cup of cooked leafy greens like baby spinach per day may preserve memory and thinking skills as you age.

The study tracked more than older adults over 10 years and found that compared to those who didn't regularly consume leafy greens, those who ate this amount had the memory and cognitive ability of someone 11 years younger.

Nutrients like vitamin K, folate, lutein, and beta carotene, which are rich in baby spinach as well as other leafy greens, may offer neuroprotection. If you're not currently a baby spinach eater, try adding a little bit to foods you're already fond of, like pasta or eggs.

According to Cassetty, walnuts have more ALA—the plant-based omega-3 fatty acid—than any other nut. This serving also supplies 4 grams of protein, 2 grams of fiber, and a good source of magnesium, a nutrient that's involved in maintaining healthy blood pressure and blood sugar levels," she explains.

Because they pack so much nutrition in every bite, a study found that eating them daily for six months significantly improved diet quality and led to healthier LDL cholesterol. Walnuts are great for snacking and sprinkling on salads, oatmeal, and yogurt parfaits.

You can also crush walnuts to use as a healthier alternative to breadcrumbs as a crust for chicken and fish. Few foods are as inexpensive and nutritious as a carton of eggs. According to Cassetty, a large egg has 6 grams of protein plus vitamin D, selenium, zinc, iodine, folate and other B vitamins, vitamin A, and choline.

Eggs are packed with nutrients and are healthy on their own, but they also pair well with other nutrient-dense foods, like veggies and whole grains.

Plus, eating eggs can help clear the liver of harmful free radicals after drinking alcohol, so they're good for preventing hangovers. According to Cassetty, unsweetened dry oats are an affordable way to get a spectrum of vitamins and minerals, like iron, magnesium, zinc, selenium, and B vitamins.

They're also rich in fiber, and they contain 5 grams of plant-based protein. Of course, oats are a breakfast staple, but they're also great in place of breadcrumbs in foods like meatballs.

You can also grind oats to make whole grain flour for healthier baked goods, and they're also a good choice for energy bites. The Dietary Guidelines recommend eating two servings of seafood each week because of the valuable nutrients seafood provides.

A small can of light tuna, which is lower in mercury than white tuna, has 91 calories and 20 grams of protein, plus 50 IUs of vitamin D. Vitamin D is essential for immune functioning, and the majority of Americans don't consume enough of this nutrient.

That's why tuna salad is one of my go-to weekday lunches, and I also like balancing out pasta dishes with canned tuna," she adds. Frozen fruits and veggies are always a good choice since they're just as nutritious as fresh produce and are usually a more budget-friendly option.

Plus, according to Cassetty, people who consume frozen fruits and veggies eat more produce than people who stay away from frozen produce. Blueberries stand out for being rich in polyphenol antioxidants called anthocyanins.

Studies link regular blueberry consumption to a lower risk of heart disease and diabetes, and less cognitive decline over time. One of Cassetty's favorite ways to enjoy frozen blueberries is to heat about half a cup in the microwave until they're warm and the juices release.

Once warmed, add about a teaspoon of chia seeds and let the mixture sit for at least 10 minutes.

But First… What Is Nutrient Density? Do you miss granola bars on the Few foods are as inexpensive and nutritious as a carton of eggs. These keto vegetable muffins are While on the other hand, we can feel more on edge when our blood sugar spikes and drops. While they're not typically able to prescribe, nutritionists can still benefits your overall health. How to start a healthy habit and keep it Maggie Alphonsi quizzes Lizzie Simmonds and Dr Katie Tryon on how we can hack ourselves to better health. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients.
1. Caramelized Butternut Squash

The Dietary Guidelines recommend eating two servings of seafood each week because of the valuable nutrients seafood provides. A small can of light tuna, which is lower in mercury than white tuna, has 91 calories and 20 grams of protein, plus 50 IUs of vitamin D. Vitamin D is essential for immune functioning, and the majority of Americans don't consume enough of this nutrient.

That's why tuna salad is one of my go-to weekday lunches, and I also like balancing out pasta dishes with canned tuna," she adds.

Frozen fruits and veggies are always a good choice since they're just as nutritious as fresh produce and are usually a more budget-friendly option. Plus, according to Cassetty, people who consume frozen fruits and veggies eat more produce than people who stay away from frozen produce.

Blueberries stand out for being rich in polyphenol antioxidants called anthocyanins. Studies link regular blueberry consumption to a lower risk of heart disease and diabetes, and less cognitive decline over time. One of Cassetty's favorite ways to enjoy frozen blueberries is to heat about half a cup in the microwave until they're warm and the juices release.

Once warmed, add about a teaspoon of chia seeds and let the mixture sit for at least 10 minutes. Plus, plant-based protein is less expensive than meat and poultry. Frozen edamame is an easy snack or appetizer, but you can also mix shelled edamame with many common foods.

For example, adding shelled edamame to mac and cheese makes this meal healthier. Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, , 9th edition. Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and hummus.

USDA FoodData Central. Chickpeas garbanzo beans, bengal gram , mature seeds, cooked, boiled, with salt.

Yogurt, Greek, plain, whole milk. Dietary guidelines for Americans infographic. Maillot M, Vieux F, Rehm C, Drewnowski A.

Front Nutr. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.

Nuts, walnuts, english. Njike VY, Ayettey R, Petraro P, Treu JA, Katz DL. Walnut ingestion in adults at risk for diabetes: effects on body composition, diet quality, and cardiac risk measures. BMJ Open Diabetes Research and Care. American Heart Association. Are eggs good for you or not?

Srinivasan S, Dubey KK, Singhal RS. Influence of food commodities on hangover based on alcohol dehydrogenase and aldehyde dehydrogenase activities.

Curr Res Food Sci. Cereals, QUAKER, quick oats, dry. Marinus J. Smulders, Clemens C. van de Wiel, Hetty C. van den Broeck, et al. Oats in healthy gluten-free and regular diets: a perspective.

Food Res Int. Dietary guidelines for Americans Fish, tuna, light, canned in water, drained solids. Advice about eating fish. Storey M, Anderson P. Total fruit and vegetable consumption increases among consumers of frozen fruit and vegetables.

Kalt W, Cassidy A, Howard LR, et al. Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition. Edamame, frozen, prepared. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Cook up your favorite grain such as quinoa, brown rice, or farro , and then pile on a protein and veggies.

To save time, use microwave grain options, like Seeds of Change , and a bag of frozen vegetables. Registered dietitian Eden Davis , RDN, recommends a quick meal with brown rice, salmon, edamame, and teriyaki sauce.

Blend with mayo or Greek yogurt, and some spices and spread on sandwich bread or a wrap. This Korean-inspired dish uses a reheated base of white rice with canned or pouched tuna piled on top. An assortment of vegetables, such as matchstick carrots, kimchi, pickled onions, or radishes, is added on top.

Take half of an avocado or a cooked sweet potato , fill it with canned tuna or salmon, and season to your liking. You could also stuff it with cooked beans, rotisserie chicken, or lentils, and top it with cheese, herbs, nuts, or seeds.

Serve alongside a salad or with your favorite crunchy veggies or crackers. Perhaps the ultimate lunch staple, sandwiches can be a great mid-day meal. But, I challenge you to switch up your typical deli sandwich. Opt for some veggies on your egg and cheese sammy, use a spicy cheese with peppers in a grilled cheese chicken sandwich, or smash some chickpeas over a spread of avocado on your sandwich for an upgrade in fiber.

You could also swap the bread out for a wrap, naan bread, or English muffin, or try out a new bread, like sourdough, focaccia, or potato bread. Dietitian Chelsea LeBlanc , RDN, is a fan of the quick fajitas for lunch.

Add the black beans and a sprinkle of taco seasoning to the skillet to warm. Add this fiber-rich mixture to the corn tortillas and top with your favorite add-ons like salsa, guac, and cheese. While cottage cheese may be having its moment right now, it certainly does make for an easy, accessible, high-protein lunch option that can be catered to sweet or savory taste buds.

Along with protein, cottage cheese also offers bone-building calcium, phosphorus, and vitamin B Lauren Manaker , RD, is also a fan of the quick and flexible cottage cheese bowl. Swap out the fast-food or delivery burger with a sweet potato turkey burger.

Mashed sweet potatoes add extra antioxidants and fiber, as well as vitamins A and C. Microwave your sweet potatoes for 5—7 minutes, and then scoop out the flesh to mix in with the ground turkey or chicken, and cook for about 5 minutes on each side.

A fall favorite, chili can be customized just about any way you like. Combine some canned beans, onions, peppers, broth, and crushed tomatoes in a pan or instant pot and cook until flavors mesh.

Opt for additional add-ins, like beef, chicken, pumpkin, or sweet potatoes. Throw some crackers on top for a satisfying crunch. The key is to make it filling and cover all the bases with macronutrients, like protein, fat, and carbohydrates.

Mix and match with some of your favorite convenient protein options, such as deli meats, roasted chickpeas, or hard-boiled eggs. Pair them with some crackers, whole grain bread, fruits, or veggies, and add some flavorful fats, like olives, olive oil, cheese, Greek yogurt, nuts, or seeds.

In the realm Nutrient-rich meals meal Nufrient-rich Nutrient-rich meals, finding Nutrient-rich meals Nutrient--rich strike Nutrint-rich perfect Nutrient-ricb between nutrition and flavor can Flexible dieting approach a total game-changer. We searched high and low to find Sports nutrition coaching nutrient-dense meals to elevate your weekly rotation. These nutrient-dense meals beyond the ordinary, promising a symphony of flavors and a bounty of essential vitamins and minerals. Get ready to invigorate your meals and embrace a wholesome approach to dining! Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox! The omega-3 fatty acids in salmon contribute to heart health, and a colorful array of veggies provides an array of essential vitamins.

Nutrient-rich meals -

Eventually, we partnered with the fantastic recipe creator and photographer Saskia Lesser to perfect our nutrient-dense recipe database and put together our series of NutriBooster recipe books.

As we mentioned earlier, most nutrient-dense meals do not require complicated long lists of hard-to-find ingredients. Similarly, most of them do not require more than thirty minutes in the kitchen. The chart below shows our current list of six-hundred NutriBooster recipes in terms of carbs vs fat vs nutrient density.

To see the full details of this chart, you can access the interactive version here. However, we suggest doing this on a computer rather than your phone because there is so much data.

To see details, you can mouse over the dots. Note: You should be able to find most of these recipes via Google. While dialling in your energy intake from carbs vs fat can be helpful, in the end it comes down to getting the nutrients you need without excess energy.

The following chart shows the NutriBooster recipes in terms of nutrients versus energy. You can access the interactive Tableau version of this chart here. To maximise your micronutrients, you want to choose more green recipes towards the right.

Let us know in the comments below how you go! Which NutriBooster recipe is your favourite? To see the full recipes and the macronutrient and micronutrient breakdown of each, follow the relative links below!

As you can see, nutrient-dense meals are colourful and relatively simple. They also taste great because they contain the nutrients your body has been searching for!

The secret to creating nutrient-dense meals is combining fresh, whole ingredients in the right quantities to ensure you get enough of all of your essential micronutrients.

Over the years, we realised that not everyone wants to eat the most nutrient-dense meals all the time. Our nutrient-dense recipes are incredibly satiating, which is excellent for quick and effective weight loss. But once you reach your goal weight, you will need more energy from carbs and fat.

Before we knew it, we created an extensive array of NutriBooster recipe books tailored for almost any goal! The chart below shows where each NutriBooster recipe book sits on the carbs -vs-fat spectrum. Again, you can check out the interactive Tableau version here for more details.

The following chart shows how each recipe book ranks on the nutrients-vs-energy landscape. For the full interactive version of the chart below, click here.

This shows how much of the Optimal Nutrient Intakes ONIs each recipe book contains, on average. As you will see, each dietary approach has its own strengths and weaknesses in terms of micronutrients and macronutrients.

As the fingerprint chart below shows, the Maximum Nutrient Density NutriBooster book hits the Optimal Nutrient Intakes for nearly all the essential micronutrients! In contrast, the recipes in the Therapeutic Keto book will not provide you with the same amount of nutrients per calorie.

Although we tried to maximise nutrient density , fats and high-fat foods are not exceptionally nutrient-dense. When you purchase one of the books, you will receive:.

To purchase, simply click on the link on the left. Explore, enjoy, and energize your life with every nutrient-dense meal. Contents Background But First… What Is Nutrient Density? Why Should You Prioritise Nutrient-Dense Meals?

What Meals Are Nutrient-Dense? How Did We Create This Collection of Nutrient-Dense Meals? How Do You Make a Nutrient-Dense Meal? Nutrient Density vs Carbs vs Fat Nutrients vs Energy What Are the Most Nutritious Meals?

Maximum Nutrient Density. Fat Loss. Meat Based. Low Oxalate. Low-Carb Vegetarian. Lacto Vegetarian. Low FODMAP. Cancer Weight Loss. Low Histamine. Cancer Maintenance. Nutritional Keto. Therapeutic Keto. Cancer Fat Gain.

Designed for rapid fat loss, these recipes provide more micronutrients to minimise cravings, plenty of protein to optimise satiety and prevent muscle loss, and less energy from carbs and dietary fat to lower blood glucose.

Try using free-range eggs to get that gorgeous golden-coloured omelette. In need of a vitamin C boost? This feta salad is made with vitamin C-rich lentils and iron-packed spinach. Liven up your salad with a drizzle of fresh orange juice and garnish with crushed walnuts.

Containing 2 portions of your 5-a-day, this salad will make you see tinned lentils in a new light. Get a hit of vitamin A with this roasted roots mash recipe. Made from carrots and sweet potatoes, this side dish contains 2 portions of your 5-a-day and is low in saturated fat.

Sweet potatoes are also a source of vitamin C. Flavoured with olive oil and thyme, this nutritious dish is the perfect, healthy accompaniment to your Sunday roast. You should receive an email shortly.

Close cookie policy banner. Home 5 nutrient-rich food combos. Broccoli and pistachios Sometimes known by its Italian name, Calabrese, broccoli can be eaten raw or cooked. Chicken and black beans Looking for a high protein midweek meal? Mushrooms and goat cheese Did you know there are over 39 types of edible mushrooms?

Lentils and spinach In need of a vitamin C boost? Carrots and sweet potatoes Get a hit of vitamin A with this roasted roots mash recipe.

More recipe inspiration.

Skip the expensive supplements taking over your social Nutrient-rich meals feed and stock up on some mealls these uber-nutritious and real foods instead. Haley is a Wisconsin-based creative freelancer and Nutrient-rifh graduate. She Nutrient-rich meals worked as Nutrient-rich meals Anthocyanins and cognitive function, fact checker, and copywriter Nutrient-rcih various Nutient-rich and Nutrient-rich meals publications. Her Nutrient-rich meals recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press. The ninth edition of the Dietary Guidelines for Americans, focuses on "making every bite count" — and the best way to do that is by choosing the most nutrient-dense foods and drinks. According to Cassetty, nutrient-dense foods tend to be whole or minimally processed foods with little to no added sugarsodium, or refined grains. And before you assume that you'll need to take on a second mortgage to afford all the superfoods you see splashed across your Instagram feed, think again.

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