Top 10 Nutrient-Dense Meals

Nutrition is a subject that is near and dear to our heart here at UC Davis Integrative Medicine

And we are excited to celebrate National Nutrition Month with you this March.

Chickpeas in a wooden bowl isolated on white background, top viewOver the years we have shared articles about your most pressing nutrition questions, including a series on essential nutrients, i.e. amino acids, fatty acids, and vitamins.

Today we want to talk about the art and science of building nutrient-dense meals at home.

Everything you need to know about what foods to eat can be found in a handy resource we have created called Your Daily Whole Food Plant-Based Diet Guide.

The Fab Four foods – greens, beans, berries, and seeds are at the center of the guide and may be your starting point.  From there, you can start adding as many of the food categories as you can to create nutrient-dense meals.

When the goal is to lose weight, focus on the low-energy dense foods (green) and tread lightly on high-energy dense foods (red).

Want to see how it works?

Our Top 10 list below includes some of the most nutrient-dense meals on our website.

And they demonstrate exactly how to use the principles we have discussed today.

Try them out and explore new creative and nutrient-dense meals at home.

Have fun during National Nutrition Month!

Mushroom Kale Bowl

Mushroom Kale Bowl

Total time: 70 | Serves: 2

Tofu and Kale Salad

Tofu and Kale Salad

Total time: 130 | Serves: 2-4

 Avocado Mango Quinoa Salad

Avocado Mango Quinoa Salad

Total time: 40 | Serves: 6

 Creamy Bean & Cauliflower Soup

Creamy Bean & Cauliflower Soup

Total time: 55 | Serves: 2-4

 Roasted Garlic and Squash Soup

Roasted Garlic and Squash Soup

Total time: 85 | Serves: 2

 Bliss in a Dish

Bliss in a Dish

Total time: 90 | Serves: 4-5

 Sweet Potato Lasagna

Sweet Potato Lasagna

Total time: 110 | Serves: 8

 Paella

Paella

Total time: 60 | Serves: 4

 Protein-Packed Potato Skins

Protein-Packed Potato Skins

Total time: 100 | Serves: 2

 Tofu Fried Rice

Tofu Fried Rice

Total time: 25 | Serves: 2