Vitamin A is a well-known superhero when it comes to helping your body fight off various viral and bacterial illnesses, and it’s linked to everything from a lower risk of measles to faster healing of wounds. Alas, an estimated  51 percent of us don’t eat enough vitamin A-rich foods. In today’s meal plan, we’ll share vitamin A meals that are delicious, quick to prepare, satisfying for the whole family…and very high in vitamin A!

1. BREAKFAST: Sheepherder’s Breakfast

vitamin a meals

A single egg has 520 IU of vitamin A.

We aren’t sure where the name comes from for this classic, rich breakfast, but we sure know it’s high in vitamin A! Should you accept the challenge of enjoying this entire skillet of deliciousness, you’ll get more than 20% of your daily needs of vitamin A.

For meat-lovers, this recipe calls for bacon. If you are trying to reduce your meat consumption, or you’re a vegetarian, you can either avoid the mention of bacon altogether or you can swap in plant-based bacon plus 1/4 cup of your favorite oil.

3/4 pound bacon strips, minced

1 medium sweet onion, diced

1 package (30 ounces) frozen shredded hash brown potatoes, thawed (ideally organic!)

8 large eggs

Pinch of salt and pepper

In a frying pan, saute the bacon and onion together. Cook until the bacon is nice and crisp, then drain and keep ¼ cup of the bacon grease (set aside in a bowl or cup).

Place the bacon and onions back into the frying pan and add the hashed browns. Cook for approximately 10 minutes or until the hash browns have turned a nice golden brown.

With a big serving spoon, press eight indentations into the potato, bacon and onion patty, evenly spaced around the frying pan. Crack and pour one egg into each indentation, then season with a pinch of salt and pepper.

Cover the frying pan and cook for another 10 minutes or until the eggs are firm. Enjoy!


2. LUNCH: Sauteed Spinach Tofu Scramble

vitamin a meals

A handful of cooked spinach provides nearly a day’s worth of vitamin A.

In general, most adults need 10,000 IUs of vitamin A a day. And this vitamin A meal offers 9,433 in just a small, ½ cup serving. 

It’s a warm, cozy lunch that’s quick to make ahead and easy to re-heat. The onions and garlic also add antioxidants and plant compounds well-researched to support a strong immune system and reduce the free radical damage in your cells. But you won’t care about that when you bite into each flavorful spoonful and wonder why you’ve never made sauteed spinach like this before!

1 tablespoon olive oil or the oil of your choice

1 medium white onion, diced

½ cup smoked organic tofu, cubed

5 tsp minced garlic

1 tbsp unsalted butter or plant-based butter substitute

1 tsp soy sauce

1 cup fresh spinach

Pinch of salt and pepper

A dash of hot sauce (optional)

Heat the oil in a frying pan and saute the onions until translucent, then add the tofu, garlic and butter. Stir constantly until the entire mixture starts to caramelize and turn a golden brown.

Pour in the soy sauce and spinach and stir for 1-2 minutes until the spinach is wilted. Sprinkle with more salt and pepper, and some optional hot sauce, and enjoy!


3. DINNER: Warm Kale Salad

vitamin a meals

A 1/2 cup serving of cooked kale provides a whopping 8,854 IUs of vitamin A.

A 1/2 cup serving of cooked kale provides a whopping 8,854 IUs of vitamin A. If you’ve been running low on this immunity boosting nutrient, this vitamin A meal for dinner is the perfect way to get all caught up after a long day.

Every bite offers a surprising new texture or flavor, whether it’s the crisp shallots, the creamy dijon dressing, or the crunchy peppers. It’s heavy, filling, and reinvents salad-for-dinner expectations.


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

4 large shallots, peeled and julienned

3-4 crimini mushrooms, sliced

3 roasted red peppers, diced

3 garlic cloves, minced

12 packed cups of washed kale, chopped


4 tsp Dijon Mustard

2 ½ tsp local organic honey or your favorite sweetener substitute

2 tbsp organic apple cider vinegar 

½ cup extra virgin olive oil or the oil of your choice

A pinch each of red chili flakes, salt and pepper

In a frying pan, heat the oil then add the shallots and stir constantly until the shallots are crispy. Remove the crisp herbs and set aside.

In the same frying pan, add the kale and saute for 2-3 minutes or until the kale is soft and has turned a bright green. Add the garlic, red peppers and mushrooms and cook for another minute or two, or until very fragrant. Pour into a serving bowl.

Assemble the dressing by mixing all the ingredients with a whisk for 60 seconds. Drizzle on the warm greens, top with the crispy shallots, and enjoy.


More Ways to Support Your Health

Your diet and your vitamin A meals are 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 Vitamin A meals with healthy supplements!

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