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Healthy Recipes. Indulge in the flavors of the Mediterranean with this steak bowl. Try this recipe from The Real Food Dietitians.

Liven up your salad routine with this spicy lentil salad. Lentils bring a punch of protein and fiber, making it a satisfying and nutritious choice.

Try this recipe from Munching with Mariyah. Packed with nutrient-rich greens, fresh berries, and fiber-rich flax seeds, this smoothie bowl is a vibrant and refreshing way to power up your day. Try this recipe from Minimalist Baker.

Kale, black beans, quinoa, and sweet potato come together in this nutrient-dense salad. Try this recipe from Cookie and Kate. Courtesy of Munching with Mariyah. Courtesy of Eating Bird Food. Courtesy of A Couple Cooks. Courtesy of Wholly Tasteful.

Courtesy of Healthful Fitness Meals. Precooked brown rice adds a boost of protein and fiber to this healthy casserole while also saving prep time. Pineapple and red bell pepper provide color throughout the dish and lend a sweet flavor to counterbalance the fresh ginger and soy sauce. With just one skillet, you can make baked chicken and potatoes with ease.

The chicken cooks directly on top of the potatoes to add flavor while also cutting down on the number of dishes to clean. Shakshuka is a veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices.

It's often served for breakfast or lunch in North Africa and the Middle East. The sauce for this pasta dish is just cheese and pepper aka cacio e pepe in Italian. Try this with kids as a simple yet sophisticated alternative to standard mac and cheese. Lots of black pepper adds a touch of heat, priming picky palates for spicier food.

Shrimp cooks quickly in this easy, one-pot recipe, making it perfect for busy weeknights. Serve over whole grains or rice. Ground turkey stands in for beef in this homemade "Crunchwrap" that tastes just like it came from Taco Bell.

Finish with your favorite toppings like cilantro, avocado or pico de gallo. Bourbon chicken gets coated in a slightly sweet-spicy sauce for a flavorful dinner that comes together quickly, making it perfect for busy weeknights. Fresh herbs, Worcestershire sauce and ground pepper carry the flavor in this quick-cooking shepherd's pie with a sweet potato topping.

Ground beef adds a rich, savory flavor, but ground turkey or ground meat substitute would work well too. If you love warm spinach and artichoke dip, then you'll love that we turned this classic dip into a creamy pasta dish with chicken.

And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare. Comfort food—but make it fast! This recipe incorporates a number of pantry ingredients and shortcuts like frozen cauliflower and steam-in-the-bag green beans to cut way down on prep time.

Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy. This creamy low-carb Buffalo chicken and cauliflower casserole is spicy and satisfying.

Cauliflower and celery add a tender-crisp bite, while a sprinkle of blue cheese on top adds a savory finish. Moist chicken thighs, tender potatoes and a bright honey-lemon sauce cook together in this flavorful one-pan dinner.

It's tasty enough for company, yet easy enough for a weeknight. Use limited data to select advertising. Create profiles for personalised advertising.

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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. With a variety of pasta options available from protein-enriched to plant-based to gluten-free , pair your favorite cooked pasta with any add-ins on hand—chicken, beans, tofu or seafood are all great options.

This hummus pasta salad is a great inspiration. To save time, you could also use a microwaveable, quick-cooking pasta option, like Barilla Ready Pasta. The Beach Is My Happy Place—and Here Are 3 Science-Backed Reasons It Should Be Yours, Too.

Your official excuse to add "OOD" ahem, out of doors to your cal. 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 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.

Bursting with vibrant vegetables and aromatic spices, this curry is not only a treat for your taste buds but also a great source of antioxidants.

Try this recipe from A Couple Cooks. Sip on this comforting soup loaded with bone broth goodness. Try this recipe from Wholly Tasteful. The vibrant veggies in this frittata bring not only color to your plate but also an array of vitamins and minerals. Try this recipe from Healthy Fitness Meals.

A bowl of hearty chili with pinto beans provides a fantastic dose of plant-based protein and fiber. Enjoy a nutrient-rich version of this classic comfort food.

Try this recipe from Love and Lemons. Indulge in the flavors of the Mediterranean with this steak bowl. Try this recipe from The Real Food Dietitians. Liven up your salad routine with this spicy lentil salad. Lentils bring a punch of protein and fiber, making it a satisfying and nutritious choice.

Try this recipe from Munching with Mariyah.

Chickpea Flour Crackers Recipe. These roasted zucchini slices are perfect during zucchini season in the summertime. This dish is simple yet so tasty.

This makes a great addition to sandwiches, salads, or pasta dishes. Roasted Zucchini Slices Recipe. It has a yummy, caramel-like flavor and works well in cakes, muffins, cookies, and other treats. Date Paste Recipe.

These amaranth crackers are crispy and flavorful. These yummy crackers are nutrient dense and easy to make. Amaranth Crackers Recipe. These vegan sweet potato muffins are fluffy and moist.

These muffins are perfect for a nutrient-dense breakfast on busy mornings. You can make them in advance and freeze them, then defrost as many as you need the night before so breakfast is ready to go. Vegan Sweet Potato Muffins Recipe. Maple sweetened banana muffins are moist and delicious.

These muffins are made with whole wheat flour and are egg free and dairy free. Maple Sweetened Banana Muffins Recipe. Spelt Crackers Recipe. Vegan whole wheat pancakes are perfect for breakfast on the weekends. I like to serve them with fresh berries and a drizzle of maple syrup.

Add these yummy pancakes to your list of must-try nutrient-dense recipes. Vegan Whole Wheat Pancakes Recipe. Spelt muffins are subtly sweet, moist, and delicious. These muffins can be prepared in advance and freeze well. Spelt Muffins Recipe. This vegan frittata recipe is packed with protein and nutrients.

This plant-based breakfast recipe is a must try. Vegan Frittata Recipe. Chickpea flour tortillas are quick and easy to make.

Stuff them with roasted veggies, hummus, or fresh greens. Definitely add these to your list of nutrient-dense recipes to try.

Chickpea Flour Tortillas Recipe. These tempeh chips are a delicious high-protein, plant-based snack. These chips are totally satisfying. Tempeh Chips Recipe. These are one of my favorite nutrient-dense recipes.

Date Muffins Recipe. Menu Dessert Breakfast Dinner Side Dishes Appetizers Vegan Recipes Subscribe Contact About Home. Meatless Meatloaf. Kale Pasta Sauce. Chocolate Black Bean Cake. Flaxseed Crackers.

Amaranth Cookies. Dark Chocolate Hummus. Chocolate Covered Dates. Peanut Butter Date Cookies. Long story short, the closer something is to it's natural state aka less processed , the more nutrient dense it probably is.

Writing out a full list of nutrient dense foods is difficult because there are so many! Here are some of my favorite specific nutrient dense foods:. Here are my go-to nutrient dense snacks:. A lot of the recipes on my website are nutrient dense but here are some of my favorites!

For example, if a recipe calls for oil, subbing half of the oil for applesauce or mashed banana. Or swapping low-fat dairy for regular full-fat. One of my favorite things to do is blend veggies into sauces and dips to sneak them in without adding much flavor!

The key to improving the nutrient density of your meals, snacks, and recipes is to start small. Evaluate what you're currently doing and find small ways here and there to improve the nutrient profile! It's all about small, sustainable changes and every little bit counts here!

I would love to hear your thoughts on this article so please review it below. I'd love your feedback! If you don't want to think about all the details of putting together nutrient dense meals and snacks, let me help! For example, we produce more stress-response hormones when feeling anxious.

While on the other hand, we can feel more on edge when our blood sugar spikes and drops. The good news? Eating certain vitamins and minerals can help our bodies and brains retain a bit more balance, which can give us a great starting point to deal with stress.

Here are 23 food and drink ideas to help you cope better with the demands and pressures of life, chosen by our contributing dieticians Dr Carrie Ruxton and Jo Travers. These warming eggs contain vitamin B and a fifth of our daily nutrient reference value of vitamin D — both of which play a role in stabilising our mood.

And vitamin-C-rich pepper, which helps support our adrenal glands these produce stress hormones such as cortisol and adrenaline. Protein is key for helping to balance the neurotransmitters in our brain — they are made using the amino acids in proteins as building blocks. Yoghurt is rich in protein, while berries contain vitamin C.

Both cottage cheese and oats are rich in protein, while blueberries are packed with vitamin C. Protein-rich yoghurt meets vitamin-C-rich berries. These granola pots contain both magnesium-rich cacao and selenium-rich sunflower seeds.

Magnesium helps to relax the body by limiting levels of the stress hormone, cortisol, while selenium is an antioxidant that reduces oxidative stress in our body and brain.

Courgetti, pea and avocado salad. Avocados are rich in magnesium and peas are high in vitamin B — at times of mental stress or anxiety, the body needs more vitamin B to help turn protein into stress-fighting neurotransmitters.

Farro with peppers, artichokes, olives and feta. Vitamin-B-rich wholegrains and vitamin-C-rich pepper are a powerful combination. Cheeses such as feta can also be high in vitamin D — when levels of this vitamin drop, so do levels of the stress-fighting neurotransmitters dopamine and serotonin.

Mackerel, watercress and radish pot. This healthy salad contains both vitamin-D-rich mackerel and magnesium-rich beetroot. Not only does this dish contain protein-rich chicken, cashews are also a great source of the antioxidant, selenium.

Pumpkin is a good source of zinc. The immune system is depleted by prolonged stress and zinc is essential for keeping it healthy. Protein-rich seeds and vitamin-C-rich pepper are also effective for dealing with stress. De-stress dinner ideas. With protein-rich beans and turkey this is a great dinner choice.

Plus, all B vitamins B6, 9, 12, thiamine and folate are present in turkey, helping to fight stress and anxiety. Green vegetables such as broccoli are a good source of chromium — we need it to make the mood-boosting hormone serotonin, and it has a role in blood sugar regulation.

This risotto also contains vitamin B-rich wholegrains and salmon. Beef is rich in both zinc and protein, while broccoli contains mood-boosting chromium. Mushroom are another food rich in vitamin D, plus protein-rich chickpeas and magnesium-rich leafy greens make it a great stress-fighter.

For a veggie dinner idea, try cauliflower steaks. Yoghurt is high in protein while tasty pecans are rich in magnesium. Brazil nuts are particularly high in oxidative stress-fighting selenium, while seeds, particularly chia, are protein-rich.

Pumpkin contains zinc and sunflower seeds are a source of selenium. Beetroot contains stress-reducing magnesium, while snacking veg is a great source of vitamin C.