Mineral Balance Diet
Recipes & Weekly Plans · A Mineral Pentagon Project

Smarter swaps for steadier meals

A recipe‑first site inspired by mineral ratios (Na/K, Ca/Mg, Fe/Mn, Cu/Zn, Se/Cu; plus P/Ca for bone‑friendly cooks). Fewer red/processed meats; more whole grains, legumes and seafood; high‑fiber and low‑iron‑friendly without extremes.

Browse recipes One‑tap weekly plan

How we design recipes

  • 📌 Smart swaps: refined → whole; red/processed → seafood/poultry/legumes
  • 🏷️ Tags: Low‑iron‑friendlyZinc‑richManganese‑richHigh‑fiberWhole‑grain
  • 🧂 Flavor matters: cinnamon, cloves, turmeric, herbs + citrus for lift

* Educational & culinary only—this is not medical advice.

Featured Recipes

Cinnamon Buckwheat Yogurt Bowl

Cinnamon Buckwheat Yogurt Bowl

Buckwheat + yogurt + nuts + fruit—manganese‑rich, high‑fiber breakfast.

See recipe
Chickpea Bowl with Turmeric Tahini

Chickpea Bowl with Turmeric Tahini

Chickpeas + buckwheat/brown rice, lemon and herbs—filling yet bright.

See recipe
Oyster & Mussel Plate

Oyster & Mussel Plate

Zinc‑rich shellfish with a large veg side and whole grains—dinner‑friendly.

See recipe

Weekly Plan (Sample)

  1. Mon: Kelp‑tofu soup + sautéed spinach + brown rice
  2. Tue: Buckwheat chicken salad + lemon‑olive oil
  3. Wed: Chickpea curry + whole‑wheat naan/brown rice
  4. Thu: Steamed fish + big veg plate + oat rice
  5. Fri: Seafood & whole‑grain plate + herb yogurt sauce
  6. Weekend: Beef/pork (moderation) + half‑plate vegetables
Download printable list

Starter Steps

  1. Shift red/processed meats from “frequent” to “occasional.”
  2. Make whole grains your default: buckwheat/oats/barley/brown rice.
  3. Reserve half a plate for vegetables + 10‑min post‑meal walk.

Level‑up: flavor with spices (cinnamon, cloves, turmeric, black pepper).

Mineral Balance Visualization

Real Values: Zn/Cu: 12.8 Mn/Fe: 2.2 Mg/Ca: 0.4 Se/Cu: 0.023 K/Na: 6.5 P/Ca: 1.1
Ideal Values: Zn/Cu: 12 Mn/Fe: 2.5 Mg/Ca: 0.5 Se/Cu: 0.033 K/Na: 7 P/Ca: 1

Tip: these are demo values—replace with your own inputs or wire to your app state.

Articles & Long Reads

Why Mineral Balance Matters for Humans Mineral Balance - Your path to orchestrating health and harmony Mineral Balance: Unlock Your Body's Health Symphony Recursive Thinking in Health Management Recursive Nutrition for Diabetes: A New Hope Mineral Balance and Diabetes: A Health Connection Mineral Balance and Recursive Adjustment Mineral Balance: The Universal Principle of Life Complete Nutrient Balanced Diet: The Key to Health Optimization Calcium and Magnesium: Achieving the Perfect Balance Beyond RDA: Achieving Mineral Balance Mineral Balance and Chronic Disease What is Mineral Balance + The Closed-Loop Cycle Mineral Balance: From Concept to Practice Mineral Balance Diet – Restoring Hope for Everyone Mineral Balance – Test Balance Repeat Test Hair, Eat a Mineral Balance Diet, Repeat: A Way of Life Mineral Balance Diet: A Universal Solution for Better Health Mineral Balance Diet: Restoring Hope for Chronic Diseases Mineral Balance Diet: A Path to Hope Mineral Balance Diet Recipe App User Guide

Guides

Pantry & storage, quick prep for whole grains, legumes, seafood, poultry and spices.

Open guides

Topic • Iron at the Table

Why “low‑iron‑friendly” ≠ “no iron.” How to lower heme iron intake without losing flavor.

Read topic

Relation to Mineral Pentagon

This site focuses on recipes & practice. For theory and evidence, visit MineralPentagon.org.

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Disclaimer

Mineral Balance Diet provides culinary education and inspiration. It is not medical advice and does not replace individualized care.