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Example daily menu

Guideline for a healthy diet and plan your vitamin intake for best absorption

Breakfast
Low-fat or semi-skimmed yogurt with unprocessed whole grains (like oats), and fruit of your own choice.
Optional: add Pure Whey Protein for extra protein.
This is a calcium-rich breakfast. Do not take your multivitamin here. Wait at least 2 hours. 

[Extra tip] Don't take your calcium supplement straight after a calcium-rich meal — your body can only absorb around 500mg of calcium at a time. Spread your intake throughout the day. Take one supplement at a time, and avoid taking it straight after a calcium-rich meal.

Snack 
A portion of fruit. Add a small portion of healthy fats, such as nuts or other oilseeds.
You can take a calcium supplement here. Remember: wait at least 2 hours before taking your multivitamin.

Lunch  
A source of protein (such as eggs, poultry, fish or meat), accompanied by a portion of vegetables, served with wholemeal bread.
No calcium in this meal — good moment to take your multivitamin. Skip it if your lunch includes dairy products (milk, cheese, yogurt, quark).

Snack  
Wholemeal crackers with a spread of nut butter (walnut butter, almond butter, etc., with no added sugar).
You can take a calcium supplement here. If you haven't taken your multivitamin yet, wait at least 2 hours after taking calcium before doing so.

Dinner 
A complete salad including a source of lean protein (such as poultry, fish or vegetable options), vegetables and a dressing made with a healthy fat such as rapeseed oil. Add a small portion of starchy foods, such as potatoes, brown rice or wholemeal pasta.
No calcium in this high-protein meal — a good moment to take your multivitamin if you haven't done so at lunch.

Snack  
Skyr or plain 0% fat Petit Suisse cheese or cottage cheese, topped with a small portion of almonds and a fruit of your choice.
This snack is high in calcium — do not combine with your multivitamin or calcium supplement.

*Every person reacts differently to food and multivitamins. Make sure you test what works for you and suits your new lifestyle. In addition, always follow your doctor's advice and get in touch if you have any nutrition or health questions.