Magnesium deficiencies are startling common in North American adults, but there’s an easy fix: Enjoy more magnesium-rich meals every single month. Each of the below recipes are easy to make and satisfying for the entire family, and each dish contains at least one ingredient that’s an exceptional source of immune system-enhancing magnesium. 

BREAKFAST: Strawberry Cashew Smoothie

magnesium-rich meals

Cashews and other nuts are a great source of minerals like magnesium.

Enjoy a taste of summer this fall with a decadent strawberry smoothie. The cashew milk gives this shake a rich, creamy texture not unlike ice cream (who says you can’t have dessert for breakfast?). And did we mention that depending on how your cashew milk is made, a single cup of this milk can get you nearly 20% of your daily value of magnesium?

Other healthy ingredients to note include cauliflower (a great way to sneak more vegetables into your diet), hemp hearts and chia seeds (a source of inflammation-fighting omega 3 fats), and vitamin C-rich strawberries (eating more vitamin C may reduce your risks of getting sick this cold and flu season).

1/3 cup unsalted cashews, soaked overnight

1 1/2 cups frozen organic strawberries

1 1/2 cups frozen organic cauliflower

1 1/2 cups cashew milk (homemade or store-bought)

2 tablespoons hemp hearts

OPTIONAL: 2 tablespoons local, organic raw honey (or a natural sweetener of your choice)

1 tbsp chia seeds

OPTIONAL: 1 tsp bee pollen (for added immune support)

1 tsp vanilla extract

Pinch of sea salt

Combine all the ingredients in a blender and blend until creamy. Enjoy!

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LUNCH: Avocado Tuna Melt

magnesium-rich meals

Just one cup of cubed avocado offers more than 40 mg of magnesium, making this lunch one of the most effective magnesium-rich meals in this list.

Elevate the humble tuna melt with the addition of avocado. Just one cup of cubed avocado offers more than 40 mg of magnesium, making this lunch one of the most effective magnesium-rich meals in this list. 

You’ll get additional magnesium in the toast (whole grains are a prime source of numerous essential minerals and vitamins, including many hard-to-get B vitamins that further protect and strengthen your immunity). Finally, the tuna fish adds omega-3 fats, a type of healthy fat that helps reduce your risks of numerous chronic diseases.

2 slices whole-grain bread

1 can of tuna, drained

2 tablespoons mayonnaise (or your favorite plant-based mayo alternative)

1/8 tsp dried dill

1/8 tsp onion flakes

1/8 teaspoon garlic powder

1/4 teaspoon smoked paprika

1 avocado, peeled and cubed

2 slices of your favorite dairy or plant-based cheese

Toast the bread in a toaster.

Combine the tuna, mayo, seasoning and spices in a bowl. Mix well.

Turn on your oven’s broiler, set to medium heat.

Top each toasted bread slice with the tuna mix, then layer on the avocado cubes and the slices of cheese.

Place on a baking sheet and broil for a couple of minutes or until the cheese is melted and the tuna is bubbling.

Enjoy hot and sizzling.

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DINNER: Easy Loaded Baked Potato

magnesium-rich meals

Depending on its size, a standard baked potato with the skin on provides approximately 40 mg of magnesium.

You simply can’t go wrong with loaded baked potatoes. This is a sure crowd pleaser, even for families who have a resident picky eater. And they’re almost effortless to make, so a busy day or chaotic post-work schedule won’t derail your healthy eating plans.

Depending on its size, a standard baked potato with the skin on provides approximately 40 mg of magnesium. But you won’t be thinking about your nutritional needs as you bite into this dish. The crisp texture of the potato skin, paired with the rich, creaminess of the potato flesh and all of the toppings, will warm you up on even the coldest of fall evenings.

4 russet potatoes

1 tbsp of your favorite plant oil

Pinch of salt and pepper

8 slices bacon (or plant-based bacon substitute), cooked and crumbled into fresh bacon bits

1 cup shredded sharp cheddar cheese (or plant-based cheese substitute)

1/3 cup sour cream (or plant-based sour cream substitute)

1/2 cup chives or green onions, minced

Preheat your oven to 375 degrees Fahrenheit.

Line a baking sheet with parchment paper.

Poke a few holes in each potato using a knife, then rub the potato with oil and salt and pepper. Bake for an hour, or until the potatoes are cooked through (test by poking them with a fork).

Remove the potatoes from the oven and cut off the top of each potato. Make an indentation in the center of each potato and top with cheese, then return the potatoes to the oven until the cheese has melted.

Remove the potatoes from the oven again, and top with the rest of the ingredients. Enjoy!

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Beyond Magnesium-Rich Meals: 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 the above magnesium-rich meals with healthy supplements!

Hungry After These Magnesium-Rich Meals? Read More:

The “Get Better Faster” Flu Meal Plan