Calcium Made Simple: A Full Day of 1200mg, Recipe & Customizable Reference Sheet 

Below is a full day of eating 1200mg of calcium, plus a customizable cheat sheet. We highlight a calcium-rich meal from the sample day and provide the recipe to help you get started! 

Calcium-Packed Chia Pudding Recipe (Make Ahead) 

Ingredients: 

·       1/2 cup unsweetened fortified plant milk (almond, oat, soy, etc.) 

·       2 tbsp chia seeds 

·       1/2 tsp vanilla extract (optional for flavor) 

·       1/2 tsp maple syrup or honey (optional for sweetness) 

·       Pinch of sea salt (optional for flavor balance) 

Toppings (Optional): 

·       Fresh berries (blueberries, strawberries, etc.) 

·       Sliced almonds or walnuts 

·       Coconut flakes 

·       A sprinkle of cinnamon or nutmeg 

·       A scoop of protein powder (optional for added protein) 

Instructions: 

1.        In a small bowl or jar, mix together the plant milk, chia seeds, vanilla extract, maple syrup or honey, and a pinch of sea salt. 

2.        Stir well to ensure the chia seeds are evenly distributed throughout the liquid. 

3.        Cover the bowl or jar and refrigerate for at least 4 hours, or preferably overnight, to allow the chia seeds to absorb the liquid and form a thick, pudding-like consistency. 

4.        In the morning or when ready to serve, stir the pudding again to break up any clumps, then top with your choice of fresh berries, nuts, coconut flakes, and a sprinkle of cinnamon or nutmeg. 

5.        For a protein boost, you can mix in a scoop of your favorite protein powder before refrigerating. 

Nutrition Breakdown (per serving): 

·       Calcium: ~300mg (from fortified plant milk) 

·       Protein: ~4g (from chia seeds and optional protein powder) 

·       Healthy Fats: ~9g (from chia seeds) 

·       Fiber: ~10g (from chia seeds) 

This chia pudding is a great source of calcium, healthy fats, and fiber while being super customizable. Plus, it’s an easy, grab-and-go option that fits perfectly into a busy lifestyle. 

Calcium-Rich Foods Reference Sheet 

Dairy Sources: 

·       Cheese (Parmesan) – 1 oz: 330mg 

·       Yogurt (Plain, non-fat) – 1 cup: 300mg 

·       Milk (Cow's or Fortified Plant Milk) – 1 cup: 300mg 

·       Cottage Cheese – 1/2 cup: 125mg 

Leafy Greens & Vegetables: 

·       Kale (cooked) – 1 cup: 180mg 

·       Collard Greens (cooked) – 1 cup: 250mg 

·       Broccoli (cooked) – 1 cup: 90mg 

·       Bok Choy (cooked) – 1 cup: 160mg 

Nuts & Seeds: 

·       Almonds – 1 oz (23 almonds): 75mg 

·       Chia Seeds – 2 tbsp: 180mg 

·       Sesame Seeds – 1 tbsp: 88mg 

·       Tahini – 2 tbsp: 130mg 

Fortified Plant-Based Options: 

·       Fortified Almond Milk – 1 cup: 300mg 

·       Fortified Soy Milk – 1 cup: 300mg 

Fish & Seafood: 

·       Canned Salmon (with bones) – 3 oz: 180mg 

·       Sardines (with bones) – 3 oz: 325mg 

·       Shrimp – 3 oz: 60mg 

Legumes & Beans: 

·       White Beans (cooked) – 1 cup: 160mg 

·       Tofu (calcium-set) – 1/2 cup: 250mg 

·       Chickpeas (cooked) – 1 cup: 80mg 

Quick Tips to Boost Calcium Absorption: 

1.        Pair with Vitamin D: Vitamin D helps your body absorb calcium more efficiently. Add vitamin D-rich foods (like fortified plant milk, eggs, or mushrooms) to your calcium-rich meals. 

2.        Avoid Excessive Caffeine & Salt: High caffeine and salt intake can inhibit calcium absorption. Try to limit your coffee or soda intake if you're working on your calcium levels. 

3.        Include Healthy Fats: Healthy fats, like those in avocados, nuts, and seeds, can help the absorption of fat-soluble vitamins like vitamin D, supporting calcium absorption. 

4.        Eat with Magnesium-Rich Foods: Magnesium is another mineral that supports calcium metabolism, so try to include magnesium-rich foods (like leafy greens, nuts, seeds, and whole grains) in your meals.