Vitamin B12-Rich Meal Plan

Vitamin B12, also known as cobalamin, is an essential vitamin that cannot be produced inside the body. It is available in animal products and certain foods. This vitamin is important for the proper functioning of red blood cells and DNA synthesis, which makes it important to include in your everyday lifestyle.

Many humans deal with a vitamin B12 deficiency leading to anemia, low blood count, weakness, and fatigue in the body. Vitamin B12 is also crucial for a healthy pregnancy, as it helps in fetal development.

On average, every human needs 2.4 Mcg of vitamin B12, which is the daily recommended intake. If you want to feel brisk, active, and mentally strong, you need to take significant amounts of vitamin B12 levels every day. It also promotes healthy hair, skin, and nails.

Vitamin B12 is a water-soluble vitamin that can be got only through diet or supplements. Here’s a simple vitamin B12 rich meal plan including healthy sources of both animal and plant-based sources.

Vitamin B12 Meal Plan


Muesli: If you want to start your day with a Vitamin B12 rich meal, then your morning breakfast cereals are the ideal ones. You can include muesli from any brand as your daily breakfast to get vital quantities of vitamin B12. They fortify these breakfast cereals with Vitamin B12 and a good mix of nuts, fresh or dried fruits, which can help you get the daily recommended levels of vitamin B12 in your breakfast.

Milk: We rarely find Vitamin B12 in nature, however, it is naturally present in milk and related products. Milk helps in the absorption of vitamin B12 better compared to other vitamin supplements. The form of vitamin b12 found in milk appears to be bioavailable, which makes it an excellent food source of vitamin B12. You can get 1.2 mcg of vitamin b12 in low-fat milk.

Muesli with Milk


1 cup muesli

1 cup boiled milk

2 tbsp mountain honey


Use Muesli from any brand of your choice. Pour a cup of muesli into a bowl of hot milk and top with mountain honey for a filling breakfast. This is an instant breakfast that is rich in vitamin b12, protein, and fiber.


Mung Beans: Sprouted mung beans are one of the significant food sources rich in vitamin B12. If you are following a vegetarian diet, then you may not be getting enough vitamin B12 since you avoid animal proteins. Eating sprouts is an inexpensive way of obtaining protein, vitamins, minerals, and enzymes into the body.

Yogurt: Greek yogurt is an excellent source of vitamin B12, where it contains about 1.1 Mcg of vitamin B12. Since yogurt contains probiotics, it helps in the easy digestion of complex fiber in your body.

Mung Sprouts Rice:


1 tbsp oil

1 tsp mustard and cumin seeds

3 green chilies sliced

1 onion and tomato chopped

4 garlic cloves crushed

1 tsp turmeric 1 tsp chili powder 1 ½ tsp salt

1 cup mung sprouts

1 cup washed and drained rice

1 tbsp ghee


Heat oil in a pressure. Add mustard seeds, cumin seeds, green chilies, garlic crushed, onion, tomato chopped, and stir well. Add chili powder, turmeric, salt, and moong sprouts. Mix in washed and drained rice. Pour water and pressure cook for 2 whistles. Garnish with ghee and serve hot.

Dry Fruit Lassi


1 cup thick yogurt

½ cup milk

A handful of cashews, almonds, and melon seeds

3 tbsp honey or brown sugar

A few ice cubes


Blend everything in a blender until thick and serve chilled for lunch.


A few slices of Red Washington apple.


Red Snapper: Red snapper is an excellent source of vitamin B12. A big snapper fish provides around 3 micrograms of vitamin B12. It is a low-calorie high protein food that can help you keep you satiated for longer periods and also beneficial for the heart.

Grilled Chili Lime Snapper


1 big snapper cleaned

2 tsp chili powder 1tsp salt

2 tbsp lemon juice

1 tsp of chili flakes and mixed herbs

A handful of cilantro

2 tbsp cornstarch

1 tbsp coconut oil


Marinate the snapper with the ingredients for an hour. Grill the fish in a hot pan for 4-5 mins on both sides until crispy. Serve hot.

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