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" The average American diet lacks calcium -- a problem, since the mineral is critical for maintaining bone density (especially for women) and managing high blood pressure. Adults age 31 to 50 should consume 1,000 mg of calcium per day; those who are 51 and older should consume 1,200 mg daily. To help you meet your requirement, here are three calcium-packed meals, including a 385-calorie breakfast, a 400-calorie lunch, and a 500-calorie dinner. Breakfast Fig and Granola Bowl Yields: 1 serving Prep time: 2 minutes Cook time: 5 to 6 minutes Total time: 7 to 8 minutes  Ingredients:  2 tablespoons slivered almonds  8 ounces low-fat plain yogurt  1/4 cup low-fat granola without raisins  2 dried figs, chopped into small pieces  Directions: 1. Preheat the oven to 250 degrees. Spread the almonds on a cookie sheet and bake for 5 to 6 minutes. Watch the nuts carefully so they don&amp;#039;t burn.   2. Fill a bowl with yogurt, then top with granola, figs and toasted almonds.  Nutritional Information: Based on individual serving 385 calories; 14 g protein; 60 g carbohydrate; 9 g fiber; 13 g fat (2 g saturated); 5 mg cholesterol; 179 mg sodium; 410 mg calcium Three-Cheese Spinach Frittata Yields: 1 serving Prep time: 4 minutes Cook time: 8 minutes Total time: 12 minutes  Ingredients: For the frittata:  1 cup baby spinach leaves  Olive-oil-flavored cooking spray  1 egg  4 egg whites or 1/2 cup egg substitute  2 teaspoons fresh minced basil leaves  3 tablespoons fat-free milk  1/2 ounce provolone cheese  2 tablespoons feta cheese  1/2 ounce shredded mozzarella cheese  Serve with:  One 6-ounce container plain fat-free Greek yogurt  1/2 cup fresh or frozen, unsweetened raspberries  Directions: 1. Tear the stems from the spinach leaves and tear the leaves into small pieces. Set aside.  2. Spray a skillet with the cooking spray. Whisk together the egg, egg whites, basil, and milk. Pour the eggs into the skillet and heat over low to medium heat.  3. Sprinkle the spinach over the eggs.  4. Tear the provolone cheese into tiny pieces and sprinkle over the eggs. Add the feta and mozzarella cheese over the eggs.  5. Continue to heat the frittata for 6 to 7 minutes or until eggs are puffed, browned and set.  6. Serve with the yogurt topped with raspberries.  Nutritional Information: Based on individual serving 414 calories; 47 g protein; 19 g carbohydrate; 7 g fiber; 17 g fat (8 g saturated); 246 mg cholesterol; 834 mg sodium; 537 mg calcium Mediterranean Salad with Pomegranate and Fava Beans Yields: 1 serving Prep time: 4 minutes Cook time: 6 minutes Total time: 10 minutes  Ingredients: For the topping:  3 ounces firm tofu with calcium sulfate (it&amp;#039;ll say &amp;quot;made with calcium-sulfate&amp;quot; on the label)  2 teaspoons extra-virgin olive oil  2 shakes of table salt  4 tablespoons fava beans  For the dressing:  1/2 cup low-fat berry-flavored yogurt  2 teaspoons balsamic vinegar  1 teaspoon poppy seeds  For the salad:  3 cups mixed baby greens or arugula  2 pomegranates Directions: 1. Cut tofu into squares. Heat a skillet over low to medium heat with the olive oil. Add the tofu and salt and brown for 4 to 5 minutes, then add the fava beans and cook for another minute. Set aside.  2. Whisk together the dressing ingredients.   3. Fill a bowl with the greens. Cut off the crown on the pomegranates, slice into sections and roll out the juice sacs with your fingers. Toss into the salad. Add the tofu and fava beans.  4. Mix the salad with the dressing.  Nutritional Information: Based on individual serving 495 calories; 18 g protein; 79 g carbohydrate; 7 g fiber; 17 g fat (3 g saturated); 3 mg cholesterol; 346 mg sodium; 495 mg calcium  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/a16616/nutrition-calcium-recipes-gensler-1006/?src=shelter_footer>