Optimal recipes for maintenance

Congratulations! You’ve arrived!

These recipes have been designed for those of you that are happy with where your weight and blood sugars and want to want to continue your nutrient-dense journey without losing or gaining weight.   

If you find your blood sugars or body fat are drifting off course you can switch back to the other approaches to dial things back in.

Salmon, mushrooms, spinach and bell peppers

This simple dinner combines a number of the most nutrient-dense foods.  The salmon provides plenty of omega 3 fatty acids, protein, a range of B vitamins as well as copper and selenium.  The bell peppers provide a great boost of vitamin C while the spinach boosts the magnesium and potassium. It’s also super tasty!    

Zoodles with beef & pork mince bolognese

Noodles made from spiralised zucchini (aka “zoodles”) make for a great alternative to pasta and can be topped with your favourite mince. This recipe with pork and beef mince provides a massive dose of all the vitamins alone with calcium, iron, phosphorus and potassium!

Chicken and seafood stir fry

This tasty stirfry provides plenty of protein from the chicken and seafood along with a hefty dose of vitamin B3, B5, B6, A, K, choline, folate, copper, phosphorus and potassium. The avocado also adds a little bit of extra energy to support recovery from your workouts.

Green breakfast salad with salmon

This super green salad will max out your omega 3, choline, vitamins B12, A, C and K as well as folate, calcium, copper, magnesium, phosphorus potassium and selenium. While there is plenty of greens, the salmon, brazil nuts and avocado will help you to get enough energy for your activity and recovery.

Nutty tuna salad

This recipe is by Diana Rodgers who shared on the Nutrient Optimiser Facebook Page is a satiating way to start the day.  The combination of the fish, greens and seeds provides a broad spectrum of vitamins, minerals, omega 3 and protein.   

Halibut with mixed salad and seeds

This colourful meal is bursting with nutrients and flavour from the beetroot, tomato, seeds and leaves. The fish will ensure you get enough protein and healthy fats.

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