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10 High-Magnesium Recipes to Support Muscle Health and Energy

10 High-Magnesium Recipes to Support Muscle Health and Energy

Introduction

Magnesium is a vital mineral that supports muscle function, energy production, and overall health. At NutrientShield, we’ve curated 10 delicious, science-backed high-magnesium recipes to help you address common deficiencies and optimize your diet, especially for active individuals. Each recipe includes nutrient profiles, preparation steps, and affiliate links to recommended ingredients. Disclosure: We may earn a commission from purchases made via affiliate links.

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A vibrant salad with spinach, quinoa, and almonds, on a white background with a NutrientShield logo.

1. Spinach Quinoa Salad

Why It’s Great

Spinach (80mg magnesium per cup) and quinoa (64mg per cup) provide high-quality magnesium for muscle relaxation and energy, addressing deficiencies in ~50% of adults [1].

Ingredients

Instructions

Cook quinoa in 2 cups water for 15 minutes. Toss with spinach, almonds, cucumber, and olive oil. Serves 2.

Nutrient Highlight

Provides magnesium (~144mg) and fiber (~8g from quinoa) for muscle health and digestion [2].

Toasted whole-grain bread with avocado and pumpkin seeds, on a white background with a NutrientShield logo.

2. Pumpkin Seed Avocado Toast

Why It’s Great

Pumpkin seeds (168mg magnesium per 1/4 cup) and avocado (29mg per half) support muscle function and energy, addressing magnesium deficiencies [1].

Ingredients

  • 1 avocado, mashed (Buy on Amazon)
  • 1/4 cup pumpkin seeds (Buy Walnuts)
  • 2 slices whole-grain bread
  • 1 tbsp lemon juice
  • Pinch of sea salt

Instructions

Toast bread, spread with mashed avocado, sprinkle with pumpkin seeds, lemon juice, and sea salt. Serves 2.

Nutrient Highlight

Rich in magnesium (~197mg) and healthy fats (~10g from avocado) for muscle and heart health [3].

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A creamy smoothie with banana and almond butter, in a glass, on a white background with a NutrientShield logo.

3. Almond Butter Banana Smoothie

Why It’s Great

Almond butter (89mg magnesium per 2 tbsp) and bananas (27mg per fruit) support muscle recovery and energy, ideal for post-workout nutrition [1].

Ingredients

Instructions

Blend banana, almond butter, almond milk, chia seeds, and honey until smooth. Pour into glasses. Serves 2.

Nutrient Highlight

High in magnesium (~116mg) and potassium (~422mg from banana) for muscle and nerve function [4].

A whole-grain wrap with salmon, spinach, and avocado, on a white background with a NutrientShield logo.

4. Salmon Spinach Wrap

Why It’s Great

Salmon (29mg magnesium per 100g) and spinach (80mg per cup) support muscle relaxation and energy, addressing deficiencies [1].

Ingredients

  • 2 Salmon fillets
  • 2 cups spinach (Buy Super Greens)
  • 1 avocado, sliced
  • 2 whole-grain tortillas
  • 2 tbsp olive oil dressing

Instructions

Mix salmon, spinach, and avocado. Spread on tosted tortillas, drizzle with olive oil, and wrap. Serves 2.

Nutrient Highlight

Provides magnesium (~200mg) and fiber (~15g from beans) for muscle and gut health [5].

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A bowl of chickpea curry with spinach and rice, on a white background with a NutrientShield logo.

5. Chickpea Spinach Curry

Why It’s Great

Chickpeas (79mg magnesium per cup) and spinach (80mg per cup) provide plant-based magnesium, supporting muscle health for vegetarians [1].

Ingredients

  • 1 can chickpeas (Buy from Thorne)
  • 2 cups spinach
  • 1 cup coconut milk
  • 1 tbsp curry powder
  • 1 cup cooked rice

Instructions

Sauté chickpeas and spinach with curry powder, add coconut milk, and simmer for 15 minutes. Serve over rice. Serves 2.

Nutrient Highlight

High in magnesium (~159mg) and fiber (~10g from chickpeas) for muscle and gut health [6].

A fresh salad with grilled salmon, spinach, and almonds, on a white background with a NutrientShield logo.

6. Salmon Almond Salad

Why It’s Great

Salmon (29mg magnesium per 100g) and almonds (89mg per 1/4 cup) support muscle function and energy, ideal for active lifestyles [1].

Ingredients

Instructions

Grill salmon for 4 minutes per side. Toss spinach, almonds, olive oil, and lemon juice. Top with salmon. Serves 2.

Nutrient Highlight

Rich in magnesium (~147mg) and omega-3s (~1g from salmon) for muscle health and inflammation reduction [7].

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A green smoothie with kale and pumpkin seeds, in a glass, on a white background with a NutrientShield logo.

7. Kale Pumpkin Seed Smoothie

Why It’s Great

Kale (47mg magnesium per cup) and pumpkin seeds (168mg per 1/4 cup) provide magnesium, supporting muscle relaxation and energy [1].

Ingredients

Instructions

Blend kale, pumpkin seeds, banana, almond milk, and honey until smooth. Pour into glasses. Serves 2.

Nutrient Highlight

High in magnesium (~215mg) and potassium (~422mg from banana) for muscle and nerve function [8].

A bowl with edamame, quinoa, and spinach, on a white background with a NutrientShield logo.

8. Edamame Quinoa Bowl

Why It’s Great

Edamame (50mg magnesium per cup) and quinoa (64mg per cup) support muscle health and energy, ideal for plant-based diets [1].

Ingredients

Instructions

Cook quinoa in 2 cups water for 15 minutes. Toss with edamame, spinach, bell pepper, and olive oil. Serves 2.

Nutrient Highlight

Provides magnesium (~114mg) and fiber (~8g from edamame) for muscle and gut health [9].

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A stir-fry with cashews, spinach, and bell peppers, on a white background with a NutrientShield logo.

9. Cashew Spinach Stir-Fry

Why It’s Great

Cashews (83mg magnesium per 1/4 cup) and spinach (80mg per cup) support muscle function and energy, addressing deficiencies [1].

Ingredients

Instructions

Stir-fry cashews, spinach, and bell pepper in olive oil. Add soy sauce and cook for 10 minutes. Serves 2.

Nutrient Highlight

High in magnesium (~163mg) and vitamin K (~500µg from spinach) for muscle and bone health [10].

A layered parfait with Greek yogurt, almonds, and berries, in a glass, on a white background with a NutrientShield logo.

10. Almond Yogurt Parfait

Why It’s Great

Almonds (89mg magnesium per 1/4 cup) and Greek yogurt (probiotics) support muscle health and digestion, addressing deficiencies [1].

Ingredients

Instructions

Layer yogurt, almonds, berries, and chia seeds in a glass. Drizzle with honey. Serves 2.

Nutrient Highlight

High in magnesium (~89mg) and probiotics for muscle and digestive health [11].

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Tips for Success

Disclaimer

This content is for educational purposes. Consult a healthcare professional before making dietary changes.

References

  • [1] National Institutes of Health, Office of Dietary Supplements. (2025). Magnesium and Muscle Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  • [2] Rosanoff, A., et al. (2012). Suboptimal Magnesium Status in the United States. Nutrition Reviews, 70(3), 153–164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
  • [3] National Institutes of Health, Office of Dietary Supplements. (2025). Healthy Fats in Avocado. https://ods.od.nih.gov/factsheets/DietaryFat-HealthProfessional/
  • [4] National Institutes of Health, Office of Dietary Supplements. (2025). Potassium in Bananas. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  • [5] National Institutes of Health, Office of Dietary Supplements. (2025). Fiber in Black Beans. https://ods.od.nih.gov/factsheets/DietaryFiber-HealthProfessional/
  • [6] National Institutes of Health, Office of Dietary Supplements. (2025). Fiber in Chickpeas. https://ods.od.nih.gov/factsheets/DietaryFiber-HealthProfessional/
  • [7] National Institutes of Health, Office of Dietary Supplements. (2025). Omega-3s in Salmon. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  • [8] National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin K in Kale. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
  • [9] National Institutes of Health, Office of Dietary Supplements. (2025). Protein in Edamame. https://ods.od.nih.gov/factsheets/Protein-HealthProfessional/
  • [10] National Institutes of Health, Office of Dietary Supplements. (2025). Vitamin K in Spinach. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
  • [11] National Institutes of Health, Office of Dietary Supplements. (2025). Probiotics in Yogurt. https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/