Physician-Designed · Evidence-Based
A Meal Plan Engineered for Bone Density
Bones are built at the table as much as in the gym. Your plan schedules calcium across the day (absorption caps per meal), sources vitamin D and K from real food, and keeps protein high — because the muscle you keep is the fall protection your bones need.
How your weekly plan adapts
- Calcium 1,200 mg/day from food, deliberately spread — one rich source per meal
- Vitamin D scheduled 3–4× weekly: salmon, trout, eggs, UV-exposed mushrooms
- Dark leafy greens daily for vitamin K; aged cheese and egg yolks for K2
- Protein ≥1.0–1.2 g/kg/day with 25–30 g per main meal
- Bone-depleting factors capped: caffeine, alcohol, and excess sodium
- Plan notes include weight-bearing exercise reminders — food and loading work together
What a day can look like
Illustrative examples — your actual plan is built from your full profile (conditions, medications, allergies, budget, and cuisine preferences).
- Breakfast: Greek yogurt (≈400 mg calcium) with chia and berries
- Lunch: Canned-salmon-with-bones salad over greens with olive oil
- Dinner: Chicken thighs, white beans, sautéed collard greens
Your first plan takes about 2 minutes
Build your profile once — conditions, medications, allergies, budget — and get a personalized weekly plan with a grocery list you can send to Instacart or Kroger.
Create your planBasic $9.99/mo · Pro $24.99/mo · cancel anytime
Common questions
Food or supplements for calcium?
Food first — it absorbs better and carries the co-nutrients. The plan reaches 1,200 mg/day from meals; supplement decisions beyond that belong with your physician.
Why is protein such a focus for bones?
Two reasons: protein is part of bone matrix itself, and the muscle it maintains prevents the falls that turn low density into fractures.
Does coffee really hurt my bones?
Above ~400 mg caffeine/day, urinary calcium loss rises. You don’t have to quit — the plan just keeps you under the threshold.
Related condition plans
MyNutriCart provides nutrition education and meal planning, not medical care. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician about your condition, medications, and before changing your diet. Some conditions and medications require direct physician supervision and are not eligible for automated plans.