How to Get All Your Vitamins in One Meal: The Ultimate Guide

Have you ever wondered if it's possible to get all your vitamins and minerals in one meal? Dr.  Berg shares insights on how to create nutrient-dense meals that provide a powerful nutritional punch.

Key Takeaway: One Meal Won't Cover It All

First, let's get real: it's nearly impossible to get every single nutrient your body needs from just one meal. However, by combining different foods and making wise choices, you can cover most of your nutritional needs over the course of a day.

Animal vs. Plant-Based Proteins

Dr Berg points out that animal-based proteins like beef, lamb, and goat are complete proteins and very nutrient-dense, especially when compared to plant-based proteins that often lack specific amino acids.

Grass-fed animals (as opposed to grain-fed) produce more nutritious meat. Red meats like beef, buffalo, and lamb also contain essential nutrients that help your body function optimally.

Key Vitamins and Minerals: Where to Find Them

Here's a quick rundown of some crucial nutrients and the best sources for each:

• Vitamin K1: Dark leafy greens like spinach and kale.
• Vitamin A (Retinol): Liver, cod liver oil, egg yolks, and fish.
• Iron: Heme iron (red meat, liver) is better absorbed than non-heme iron (plants).
• B Vitamins: Red meat, fish, eggs, cheese, liver; grains have B vitamins, too, but grains also contain phytic acid and gluten, which can block nutrient absorption.
• Collagen: Found in bone broth, short ribs, fish skin, and organ meats—critical for ageing bodies.
• Vitamin D3: Found in fatty fish, cod liver oil, eggs, and from sun exposure.
• Iodine: Shellfish, cod, dairy, eggs, seaweed, and sea salt.
• Selenium: Shellfish, organ meats, red meat, and Brazil nuts.
• Zinc: Beef, organ meats, shellfish, pumpkin seeds.
• Omega-3 Fatty Acids: Fatty fish like salmon, sardines, and some algae.
• Magnesium: Pumpkin seeds, greens, fish, dairy, and dark chocolate.
• Potassium: Avocados, leafy greens, and, to a lesser extent, red meat.
• Vitamin E: Sunflower seeds, greens, nuts (choose raw over roasted!).
• Vitamin C: Organ meats (raw liver), berries, raw sauerkraut, and green vegetables.
• Phytonutrients: Found in both plant-based foods (like onions, garlic, and herbs) and grass-fed meat.

Example Meals to Combine Nutrients

You don’t need to obsess over getting everything in one plate! Instead, Dr Berg suggests nutrient-dense meal combos:

• Steak and eggs with a salad: Great for protein, minerals, and phytonutrients.
• Burger, cheese, and sauerkraut: Includes vitamin C, fibre, K2, and quality protein.
• Liver, onions, and cauliflower: Liver provides a broad range of vitamins and minerals, plus cruciferous veggies for gut health.
• Eggs and avocado: Excellent for healthy fats and vitamins.
• Sardines, tomato, and tuna salad: Rich in omega-3s, minerals, and vitamin C.
• Shellfish and short ribs with mashed cauliflower: Provides collagen, minerals, and fibre.
• Desserts: Berries and Greek yoghurt or chocolate with kefir to reduce oxalates and boost gut health.

Final Thoughts

While you can't pack every vitamin and mineral into a single meal, you can aim for balanced, nutrient-dense foods that support your health. Dr Berg's approach highlights the benefits of combining high-quality fresh vegetables, animal proteins, and healthy fats to fuel your body the right way.