Do you often prefer to splurge on vitamin supplements than in nutrient-dense fresh produce? You might need to rethink your food choices.
Meeting the daily requirement levels of the macronutrients and micronutrients is a hard task; I agree. But instead of opting for artificial vitamin supplements, you can plan your week in such a way that you consume a diet rich in a specific nutrient per day.
You can buy fruits and vegetables rich in two or three macronutrients. There are 100% chances of eating a nutrient-dense meal every day because most of the essential minerals and vitamins will get covered with it. If you are planning your weekly meals, focusing on one or two particular vitamins and minerals, you will eat one nutrient-dense menu every day.
Here’s a simple Vitamin K-rich meal plan for a day that has plenty of green vegetables and fruits. I planned the menu by selecting these produce rich in vitamin K, but they are a substantial source of copper, magnesium, Vitamin C, and iron too. When you cook different recipes with the same ingredients, you will meet the daily requirements with ease.
Why Your Body Needs Vitamin-K?
Vitamin-K is one of the prime nutrients responsible for blood clotting and bone health. When you suffer from knee, joint, or muscle pain, it could be because of a lack of Vitamin K in your diet. This can increase your risk of bone fractures, bone replacement, and injuries.
Eat a vitamin K meal once or twice a week to keep your bones healthy by increasing bone density. When you take Vitamin K supplements, they put you at risk for drug side effects and reversals and also make you be conscious of other supplements. It’s always a headache.
Instead, write a quick shopping list with Vitamin-K-rich foods this week and make a simple meal plan. You are free of any unnecessary worries and your body will be thankful for getting its requirements in the best manner.
Vitamin-K-Rich Foods to Include in Your Meal Plan
An adult needs 1 microgram of Vitamin K per Kg of their body weight. If you weigh 60 kilos, you need 60 micrograms (mcg) of Vitamin K every day.
The daily recommended value of Vitamin K for adults is 90mcg/day. There have been no reports of side effects from exceeding daily Vitamin K value. But be bright and eat right.
Spinach: Half a cup of cooked spinach has 444 mcg of Vitamin K while raw spinach has 70 mcg.
Cabbage: A cup of cabbage has 42 mcg of Vitamin K.
Scallions: One medium spring onion has 31 mcg of Vitamin K
Green Peas: One cup of peas has 40 mcg of Vitamin K
Granny Smith Apple: One medium raw granny smith apple has 5 mcg of Vitamin K
Vitamin–K Rich Meal Plan for a Day
This meal plan includes prime vegetables and fruits rich in Vitamin K. The total Vitamin K content in this meal plan is 188mcg. However, the dishes are served in two portions. Therefore, the average Vitamin K content in this meal plan for one will be 94mcg.
If you are a bachelor, you can reduce the portion of vegetables while cooking. Instead of cooked spinach, use raw spinach to make smoothies which will reduce the Vitamin K content on the menu. Always wash raw spinach before use and if you are on warfarin or any other blood thinners, do not follow this meal plan.
Breakfast: Cabbage and Carrot Coleslaw Sandwich
Lunch: Spinach Rice
Snack: Green Apple
Dinner: Scallions Paratha with Green Peas Curry
Cabbage and Carrot Coleslaw Sandwich
1 cup carrot and cabbage shredded
2 tbsp mayonnaise
1 tbsp vinegar
1 tsp salt and Pepper
4 bread slices
Milk if needed
Recipe: Mix carrot, cabbage, and vinegar in a bowl. Let it rest for 10 minutes. Squeeze and drain the excess water. Add in mayo, pepper, and salt. Mix it into a spread. Add if required. Slather the mixture onto bread slices and enjoy.
1 cup blanched spinach/Palak leaves
½ cup mint and coriander leaves
1 onion and Tomato sliced
3 green chilies
1 tbsp ginger and garlic chopped
1 tsp of whole garam masala (cloves, cardamom, bay leaf, cumin, cinnamon)
2 cups basmati rice soaked for 15 minutes
1 tbsp salt
Oil and ghee as required
Recipe: Make blanched spinach, mint, coriander, ginger, garlic, and green chili into a thick paste. Heat oil in a pressure cooker. Add in whole garam masala, onion, and tomato. Fry for 2 minutes. Add in spinach paste, salt, and simmer for 10 minutes or until oil oozes. Add the washed and soaked basmati rice and fry for a minute. Pour in 1 ¼ cup of hot water and pressure cook for 1 whistle. Mix well by spreading ghee on top of rice. Serve with papad or raita.
1 cup scallions chopped (green part of spring onion)
2 cups wheat flour
1 tsp pepper
1 tsp salt
1 cup of water
Oil for frying
Recipe: Mix everything together to make a soft yet firm dough. Make small balls and flatten them into medium-sized flatbread. Fry on hot Tawa on both sides by applying oil until golden brown.
Green Peas Curry
1 cup of frozen green peas/ fresh
1 cup onion tomato paste
1 tsp chili powder, salt, turmeric, cumin, and coriander powder
1 tbsp butter
1 tsp cumin seeds
1 tbsp thick yogurt beaten
1 tsp Kasuri methi
Recipe: Heat butter in a pan. Add cumin seeds, onion tomato paste, spices, and fry for 10 minutes. Add yogurt, green peas, and simmer for 10 minutes. Sprinkle Kasuri methi and serve.