7-Day Calcium Optimization Plan
Protocol Objectives
Dairy Efficiency
Dairy (yogurt, cheese, milk) is the most bioavailable source. Fermented dairy provides K2 as well.
Bones for Bones
Sardines and canned salmon with edible bones provide high calcium + Vitamin D.
Greens
Kale, bok choy, and collards are high calcium. Spinach calcium is bound by oxalates and poorly absorbed.
Almonds & Seeds
Almonds and sesame seeds (tahini) are excellent plant sources.
Day 1 Dairy Day
Breakfast
Greek Yogurt Bowl
High calcium.
Lunch
Caprese Salad
Mozzarella is rich.
Dinner
Cheesy Broccoli Bake
Veggie + Dairy.
Day 2 Edible Bones
Breakfast
Sardines on Toast
Eat the bones.
Lunch
Salmon Loaf (Canned)
Canned bones soften.
Dinner
Bone Broth Soup
Minerals leached out.
Day 3 Leafy Greens
Breakfast
Kale Smoothie
Calcium rich leaf.
Lunch
Collard Wraps
More bioavailable than spinach.
Dinner
Bok Choy Stir-Fry
Asian greens are great.
Day 4 Nuts & Seeds
Breakfast
Almond Butter Toast
Almonds = Calcium.
Lunch
Tahini Dressing Salad
Sesame is potent.
Dinner
Chia Pudding
Seeds have calcium.
Day 5 Fortified
Breakfast
Fortified Almond Milk
Often has more Ca than dairy.
Lunch
Tofu (Calcium Set)
Check label.
Dinner
Orange Juice (Fortified)
Easy source.
Day 6 Cheese
Breakfast
Parmesan Omelet
Hard cheese is dense.
Lunch
Cottage Cheese
Protein + Calcium.
Dinner
Ricotta Lasagna (Zucchini)
Soft cheese.
Day 7 Maintenance
Breakfast
Yogurt & Almonds
Combo meal.
Lunch
Sardine Salad
Bone health staple.
Dinner
Broccoli & Cheese
Veggie pairing.
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Caffeine
Excess caffeine increases calcium excretion in urine. Limit to 1-2 cups if deficient.
Scientific References:
1. Heaney, R. P. (2006). 'Bone health.' AJCN.
1. Heaney, R. P. (2006). 'Bone health.' AJCN.