B vitamins, how do I love thee? Let me count the ways: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate) and B12 (cobalamin). Each of these eight important vitamins support everything from your immune system to your skin and hair health, but some people struggle to get enough of these vitamins every day. If that’s you, enjoy this delicious meal plan full of B-vitamin foods that will supercharge your health on a cellular level.

BREAKFAST: Cheesy Egg Toast

b vitamin foods

Whole grain products, such as this toast, are some of the best sources of vitamin B1, vitamin B3 and vitamin B9.

Forget boring butter on toast, or even traditional peanut butter and jam. This satisfying breakfast pairs morning classics into a delicious, oozing masterpiece of cheesy wonder. Every bite is sinfully delicious, but it sets you up for a strong, healthy day!

Whole grain products, such as this toast, are some of the best sources of vitamin B1, vitamin B3 and vitamin B9. Cheese is one of the top dietary sources of vitamin B2. And eggs are rich in vitamin B5, vitamin B1, vitamin B7 and vitamin B12.

Best of all, this meal is high in protein, fat and fiber, which are the three pillars for a healthy metabolism and satisfying your appetite all morning.

1 slice of whole-grain bread (play around with unusual versions, like rye!)

½ tablespoon butter

1 egg (ideally from organic, free-ranged hens)

3 tbsp shredded cheese

Salt and pepper to taste

Preheat your oven to 400 degrees Fahrenheit

Take the slice of bread and, using the rounded side of a spoon, press down into the bread to make a small indentation or pocket.

Butter this indentation, then crack an egg and pour the egg and yolk into the pocket.

Sprinkle cheese on the rest of the slice of bread, season with salt and pepper, and bake for 10-15 minutes or until the white of the egg is sizzling and the yolk is at your desired softness (the shorter the baking time, the runnier your yolk). Enjoy!


LUNCH: Crispy Potatoes with Garlic-Avocado Aioli

b vitamin foods

Avocados are a great way to get more vitamin B6 in your diet.

This meal consists of B-vitamin foods that are completely vegan, but you won’t miss the lack of meat and dairy once you take that first bite. 

The crispy, roasted potatoes are bursting with smoky goodness, thanks to the chipotle and smoked paprika. And that crispy texture pairs perfectly with the garlic-and lemon-infused avocado aioli, which gets its richness from healthy avocado and not milk or cream like a traditional aioli would.

Avocados and potatoes are both top sources of vitamin B6.


1 lb fingerling potatoes, cut into quarters

1 tbsp extra virgin olive oil or the oil of your choice

1 tsp smoked paprika

1/2 tsp chipotle powder

1 tsp garlic powder

Pinch of salt and pepper

1/2 tsp dried onion flakes


1/2 cup plant-based mayo

1 avocado, sliced

Juice from one lemon

1 tbsp fresh parsley, minced

Pinch of salt and pepper

1 tsp garlic powder

Preheat your oven to 425 degrees Fahrenheit and either grease a baking dish, or line the dish with parchment paper.

While the oven is heating up, mix all the potato ingredients in a mixing bowl, then arrange the potatoes in the baking dish with the white, cut side of the potato facing down.

Bake for 15 minutes, then flip the potatoes and bake for 15 more minutes. The potatoes are done when the outside is caramelized and crispy, and the insides are soft and tender.

While the potatoes do their thing, make the aioli by adding all the dressing ingredients to a blender and blending until rich and creamy.

Drizzle the aioli on the hot potatoes and enjoy this perfect pairing of B-vitamin foods.


DINNER: Cauliflower Creamed Spinach Casserole

The spinach and cheese take it to the next level, while also amping up this dish’s levels of vitamin B2, vitamin B6 and vitamin B12.

“Healthy” is not what you might normally think of for any creamed casserole recipe, but that’s exactly what you get with this low-carb, keto-friendly vegetarian dinner.

We’re now all quite used to transforming cauliflower into all types of other foods, and it’s no different here, swapping out carb-heavy pasta for healthy, antioxidant-rich cauliflower. Plus, cauliflower is a top dietary source of B7 and B1.

The spinach and cheese take it to the next level, while also amping up this dish’s levels of vitamin B2, vitamin B6 and vitamin B12.

2 cups frozen spinach

4 cups raw cauliflower

1 yellow onion, diced

2 garlic cloves, finely chopped or minced

1/2 cup shredded mozzarella cheese (or your favorite plant-based alternative)

2 tbsp heavy cream (or your favorite plant-based alternative)

1 tbsp butter (or your favorite plant-based alternative)

1/2 tsp ground nutmeg

Salt and pepper

Turn your oven’s broiler on, set to high. While the oven preheats, steam the cauliflower for 10 minutes in a big pot until the cauliflower is tender.

As the cauliflower cooks, saute the onion in some butter until the onions start to caramelize, then stir in the nutmeg and spinach. Saute until the spinach is warmed.

Scoop the cauliflower out of the pot and toss it into a blender, along with a pinch of salt and pepper, plus the cream and butter. Blend until creamy.

In a mixing bowl, stir together the spinach and onion mixture, plus the pureed cauliflower and the cheese. Then, pour into a casserole dish and broil for five minutes or until the top of the casserole is bubbling and the edges are turning a nice, deep brown color. Enjoy!



More Ways to Support Your Health

Your diet is just one piece in your immune system’s wellness puzzle. Thymic proteins are another piece. It is the job of these thymic proteins to train the body’s immune system to effectively seek and identify diseased cells. Unfortunately, your levels of thymic proteins fall as you get older. BioPro-Plus 500 offers a full dose of thymic proteins to help restore your body’s natural levels. Maximize your health by combining these delicious B-vitamin foods with healthy supplements.

HUNGRY? Read More:

3 Healthy Egg Recipes

Wild Salmon & Veggie Casserole