No sun, no problem! Try these 3 vitamin D-packed meals!

No sun, no problem! Try these 3 vitamin D-packed meals!

As the colder months approach, we spend less time outside soaking up the wonderful benefits of the sun. Unfortunately, this can cause a direct drop in our levels of vitamin D. Vitamin D deficiency can result in feelings of fatigue, muscle weakness, and even mood changes. In order to combat this, we can turn to other sources and get the recommended amounts of vitamin D, which for people 19 and older is 600 International Units (IU). Read on to see the different ways we can get in that vitamin D during the Fall and Winter months.

Breakfast: Egg yolks

Eggs are a common breakfast food, but did you know that they are rich in vitamin D, too? Starting your day off with a savory and delicious meal is a great idea in itself and by making this Green Goddess Omelet, you will fuel your body to get your morning started.. One egg yolk contains 37 IU of vitamin D, so eating this omelet that contains two eggs will get you to 74 IU of vitamin D just at the start of your day. You can substitute in your favorite vegetables, like broccoli, bell peppers, or mushrooms to make this a satiating breakfast.

Lunch: Tuna fish 

Canned tuna fish may not be a part of your go-to meal, but this tuna salad recipe will change your mind. With the addition of simple vegetables, spices, and condiments, you can make a great tuna salad that takes only 15 minutes to make. This salad can be paired with crackers or added into your lettuce wraps for a delicious snack or lunch. One can of tuna fish will provide 47 IU of vitamin D.

Dinner: Salmon

Salmon contains 815 IU of vitamin D, which means it’s a great protein to add into your weekly meal prep! There are many ways to prepare salmon, but this honey soy glazed salmon is one of my favorite ways because of the sweet and savory sauce. This recipe is a great way to take your salmon to the next level with tons of flavor, while also fulfilling your recommended dietary allowance of Vitamin D. 

Which recipe will you try this week? Want more help with nutrition? Set up a consultation with Revive’s dietician, Elisabeth DiDonato, MS, RDN here!


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