40 Calcium-Rich Recipes, Every Number Counted
Yogurt and cheese, canned salmon and sardines with their soft bones, tofu made with calcium sulfate, kale, bok choy, beans, almonds and sesame. Eight breakfasts, twelve lunches, fourteen dinners and six snacks, each serving two, every meal with at least 200 mg of calcium a serving and calcium, vitamin D and protein per serving from USDA data. Delivered instantly as a printable PDF e-book with a free bonus online edition.
You are purchasing The Bone-Healthy Recipe Book — a downloadable digital publication (50-page printable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
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Recipe values per serving
Eight sample recipes from the book with their USDA-based values. Every meal brings at least 200 mg of calcium a serving.
| Recipe | Category | kcal | Protein g | Calcium mg | Vitamin D mcg |
|---|---|---|---|---|---|
| Yogurt Almond Berry Bowl | Breakfast | 300 | 16 | 491 | 0 |
| Calcium-Set Tofu Scramble | Breakfast | 307 | 25 | 860 | 0 |
| Canned Salmon Salad Plate | Lunch | 329 | 41 | 524 | 24.7 |
| Sesame Tofu and Bok Choy Bowl | Lunch | 432 | 27 | 982 | 0 |
| Spinach and Ricotta Lasagna for Two | Dinner | 481 | 32 | 755 | 0.3 |
| Salmon Patties with Slaw | Dinner | 480 | 50 | 695 | 25.2 |
| Broccoli Mac and Cheese | Dinner | 481 | 27 | 569 | 2.3 |
| Milk Chia Pudding with Mango | Snack | 212 | 9 | 315 | 1.9 |
USDA FoodData Central, SR Legacy. Values per serving, as printed in the book.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, printable tools rather than theoretical filler.
How the recipes work
Each recipe serves two, with calcium, vitamin D, protein, calories and sodium per serving. Tags for vegetarian, plant-based, fish, gluten-free, no cooking and freezes well, and a finder with all 40 recipes.
Breakfasts
Eight morning recipes: yogurt bowls, ricotta and fig toast, a kale and cheddar omelet, milk overnight oats, a calcium-set tofu scramble, sardines on rye, a kefir smoothie and cottage cheese with pear.
Lunches and dinners
Twelve lunches (soups, salads, bowls and wraps) and fourteen dinners with salmon, sardines, cod, shrimp, chicken, turkey, tofu, beans and cheese.
Snacks, drinks and the shopping list
Six snacks and drinks, from a cheese, apple and almond plate to warm spiced milk and milk chia pudding, and a list of everything the recipes use.
Three Steps, a Few Minutes a Day
Pick your recipes
Use the finder to choose by calcium, protein or tag.
Shop from the list
Everyday groceries: dairy, canned fish, tofu, greens, beans and nuts.
Cook for two
Short steps, with every number per serving printed on the page.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 50 A4 pages, ready to print or read on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults over 50 who want more calcium and protein from everyday food.
- Anyone following a plan for their bones who needs meals to go with it.
- Cooks who like to see the numbers for every serving.
- It is not medical advice or a treatment for osteoporosis.
- It is not dairy-free throughout: many recipes use milk, yogurt or cheese.
- If you have kidney disease or are told to limit calcium, sodium or protein, ask your doctor first.
Clinical Evidence & Scientific Grounding
Daily calcium and vitamin D amounts come from the NIH Office of Dietary Supplements fact sheets. Every number is worked out per ingredient from USDA FoodData Central (SR Legacy). Canned salmon and sardines are counted with their soft bones, and tofu as made with calcium sulfate, as in the USDA records.
This cookbook is an educational tool and does not replace personal advice from a dietitian or doctor.
Frequently Asked Questions
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