Meals for your bones
Calcium is essential in building strong teeth and bones, and it may even keep you thin. Get your daily dose with these 10 figure-friendly meals that pack plenty of calcium.
Wilted Escarole Salad With Figs, Bacon, and Blue Cheese
With more than 20% of your daily dose of calcium, this Mediterranean salad has plenty of this important mineral.
Ingredients: Bacon, escarole, extra-virgin olive oil, shallots, balsamic vinegar, orange juice, dried figs, sugar, blue cheese
Calories: 208
Try this recipe: Wilted Escarole Salad With Figs, Bacon, and Blue Cheese
Three Cheese and Sage Ravioli
Cheese is a rich source of calcium, so it's no surprise this pasta contains nearly 40% of your recommended intake. But by using part-skim ricotta cheese, this recipe keeps the fat in check.
Ingredients: Olive oil, shallots, red Swiss chard, part-skim ricotta, goat cheese, Parmesan, sage, wonton wrappers, pesto
Calories: 346
Try this recipe: Three Cheese and Sage Ravioli
Chicken and Wild Rice Soup
Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. You'll get 329 milligrams of calcium (about 30% of your daily intake), but only 7 grams of fat.
Ingredients: Wild rice, onion, garlic, less-sodium chicken broth, baking potato, reduced-fat milk, all-purpose flour, light processed cheese, roasted chicken breasts, parsley
Calories: 280
Try this recipe: Chicken and Wild Rice Soup
Canadian Bacon and Cheese Quesadillas With Arugula Salad
Satisfy your craving for comfort food with these calcium-rich quesadillas. Each serving contains more than 50% of your daily recommended calcium intake, plus plenty of filling protein.
Ingredients: Flour tortillas, Canadian bacon, shredded mozzarella cheese, yellow bell pepper, arugula, vinaigrette
Calories: 533
Try this recipe: Canadian Bacon and Cheese Quesadillas With Arugula Salad
Swiss Enchiladas
Enjoy your favorite Mexican food for less than 450 calories. The roasted chicken adds a smoky flavor to the savory tomatoes, and Swiss cheese adds a mild flavor and almost 50% of your daily calcium.
Ingredients: Onions, roasted chicken breast, garlic, diced green chiles, diced tomatoes, reduced-fat milk, all-purpose flour, fat-free flour tortillas, Swiss cheese
Calories: 419
Try this recipe: Swiss Enchiladas
Linguine Frittata With Greens
This dish packs in calcium through milk and cheese, but also includes a calcium-rich veggie. One cup of collard greens contains more than 25% of your daily calcium intake, giving this dish 421 milligrams of calcium (more than 40% of your daily needs).
Ingredients: Cooking spray, butter, leeks, eggs, low-fat milk, Parmesan cheese, oregano, linguine, collard greens, shredded part-skim mozzarella
Calories: 330
Try this recipe: Linguine Frittata With Greens
Grilled Shrimp Pizza
This nontraditional pizza is full of lean protein, iron, and more than 40% of your daily calcium. Queso fresco, a creamy Mexican cheese, makes getting calcium especially delicious.
Ingredients: Honey, active dry yeast, all-purpose flour, stone-ground cornmeal, cooking spray, olive oil, large shrimp, part-skim mozzarella, queso fresco, green salsa, cilantro
Calories: 458
Try this recipe: Grilled Shrimp Pizza
Ultra-Chocolate Smoothie
Sneak in your calcium—plus protein and fiber—with this on-the-go breakfast. Low-fat frozen yogurt adds more than 30% of your daily calcium.
Ingredients: Unsweetened cocoa, unsweetened almond milk, chocolate low-fat frozen yogurt, dark chocolate shavings (for garnish)
Calories: 340
Try this recipe: Ultra-Chocolate Smoothie
Greek Yogurt Parfait
Yogurt is an easy and delicious way to sneak calcium into a variety of foods. And thicker yogurts, like Greek yogurt, provide lots of protein as well.
Ingredients: Greek yogurt, vanilla extract, honey, clementine, pistachios
Calories: 180
Try this recipe: Greek Yogurt Parfait
Garden Vegetable Crustless Quiche
Taking the crust off this quiche cuts calories, but still leaves you with the rich, calcium-packed filling. One serving contains more than 35% of your daily calcium.
Ingredients: Egg substitute, eggs, reduced-fat cheddar cheese, reduced-fat Monterey Jack cheese, low-fat milk, all-purpose flour, baking powder, fat-free cottage cheese, zucchini, potato with onion, green bell pepper, mushrooms, parsley, tomatoes
Calories: 230
Try this recipe: Garden Vegetable Crustless Quiche
