Breakfast: Tofu and Spinach Scramble with Fortified Orange Juice
- Ingredients: Tofu (for protein and a base for Vitamin B12 if using fortified tofu), turmeric (for color and anti-inflammatory properties), spinach (rich in Vitamin K1, which the body can convert to K2), tomatoes, onions, and garlic. Serve with a side of fortified orange juice (Vitamin D).
- Nutrient Highlights: This meal offers a good start with Vitamin K1 (for conversion to K2) and Vitamin D from the fortified orange juice. If you use fortified tofu, you can also get a start on your Vitamin B12 intake for the day.
Mid-Morning Snack: Chia Pudding with Mixed Berries
- Ingredients: Chia seeds (rich in ALA, a precursor to EPA and DHA), plant-based milk (preferably fortified with Vitamin B12 and Vitamin D), mixed berries for flavor and antioxidants, and a sprinkle of ground flax seeds for an extra omega-3 boost.
- Nutrient Highlights: This snack is rich in ALA omega-3s, and if your plant-based milk is fortified, it’ll also help with your Vitamin B12 and D intake.
Lunch: Kale and Avocado Salad with Algae Oil Dressing
- Ingredients: Kale (rich in Vitamin K1), avocado (healthy fats to help with nutrient absorption), assorted vegetables (carrots, bell peppers, and tomatoes), and a dressing made with algae oil (rich in EPA and DHA).
- Nutrient Highlights: Kale provides Vitamin K1, which the body can convert to K2, and the algae oil dressing is an excellent source of EPA and DHA omega-3 fatty acids.
Afternoon Snack: Nori-wrapped Vegetable Sticks
- Ingredients: Strips of vegetables (cucumber, carrot, and bell pepper) wrapped in nori sheets (rich in iodine).
- Nutrient Highlights: This snack is a tasty way to boost your iodine intake through nori, a sea vegetable.
Dinner: Shiitake Mushroom and Walnut Stir-Fry over Quinoa
- Ingredients: Shiitake mushrooms (for Vitamin D), walnuts (rich in ALA), quinoa (complete protein and good source of various nutrients), broccoli, and red bell peppers. Seasoned with iodized salt to ensure iodine intake.
- Nutrient Highlights: Shiitake mushrooms contribute to your Vitamin D intake, while walnuts provide ALA omega-3s. Using iodized salt in the preparation adds iodine.
Dessert: Fortified Vegan Yogurt with Flaxseed and Strawberry Compote
- Ingredients: Vegan yogurt (fortified with Vitamin B12 and Vitamin D), ground flaxseed (for ALA), and a homemade strawberry compote (strawberries can provide iodine).
- Nutrient Highlights: The fortified vegan yogurt can boost your Vitamin B12 and D, flaxseeds add ALA, and strawberries may contribute to your iodine intake.
Supplements:
Consider a Vitamin B12 supplement and an algae-based EPA and DHA supplement if your intake from fortified foods and diet does not meet the RDAs. These are especially important for vegans to ensure adequate levels.
Which ones appeal to you? Do you have any recommendations? Share them in the comments below!
