5 Meals to Meet Your Micronutrients

5 Meals to Meet Your Micronutrients
There's lots of talk about the three main macronutrients, your protein, carbs and fats, but you might not have heard about the other group that's just as important - your micronutrients.

Micronutrients are the vitamins and minerals we consume through foods or dietary supplements, which play a range of important roles within our body. Your micros help support the immune system, facilitate muscle recovery, and do so much more to keep us functioning and thriving at our very best.

So how do we make sure we’re consuming all of these essential vitamins and minerals?

The easiest way is aiming for a diet that's rich in a variety of fruits, vegetables, whole grains and proteins.

Different coloured fruits and vegetables also contain varying combinations of micronutrients, which is why it's so important to 
eat the rainbow.

This month, our Team of dietitians have created a collection of delicious, nutrient-dense recipes that will help you boost your micronutrient intake.

Here are 5 easy-to-make, micronutrient-rich meals to fill your plate with.

Note that these recipes and nutritional information are for single serve portions. Simply multiply the quantity of ingredients by the number of serves you wish to make.

Papaya Pineapple Sorbet


Calories: 261
Protein: 2g
Fat: 8g
Carbs: 45g
Fibre: 5g

  • Papaya 200g
  • Pineapple 100g
  • Coconut Milk (Light) 100ml
  • Coconut Sugar 15g
  • Lemon Juice 1 tbsp
  1. Prepare fruit: remove skin from pineapple and papaya and cut into 1 inch pieces. Place in an air-tight container and freeze for at least 4 hours or overnight.

  2. In a blender, add all ingredients and a pinch of salt. Blend to combine. 

    *We recommend consuming immediately or transfer to a container and store in freezer.

Along with containing more than your daily requirements of Vitamin C, 200g of papaya also contains one-third of your recommended Vitamin A intake.

Soba Noodle Salad


Calories: 491
Protein: 20g
Fat: 17g
Carbs: 64g
Fibre: 9g

  • Edamame Beans 75g
  • Buckwheat Noodles (Soba) (Raw) 70g
  • Carrots 50g
  • Cucumber 50g
  • Sesame Seeds 10g
  • Sesame Oil 5g
  • Hoisin Sauce 20ml
  • Scallions, to taste
  • Tamari, 1 tsp
  • Garlic, 1 clove
  • Fresh Ginger, ½ tsp
  1. Prepare vegetables: thinly slice cucumber into thin strips, grate carrot, thinly slice scallions, grate ginger and mince garlic.

  2. Cook soba noodles as per packet instructions.

  3. In a small bowl combine sesame oil, garlic, tamari, ginger and hoisin. Stir to combine.

  4. In a large bowl add cooled soba noodles, carrots, cucumber, scallions and edamame. Toss to combine and top with sauce and sesame seeds.

Edamame is high in Vitamin B9 known as Folate. This is important for healthy cell growth and function, and also crucial during early stages of pregnancy.


Green Sticky Date Smoothie 


Calories: 346
Protein: 9g
Fat: 11g
Carbs: 53g
Fibre: 9g

  • Plant-Based Milk (Unsweetened) (Almond, Oat, Rice, Cashew) 200ml
  • Spinach 80g
  • Cashew Spread 15g
  • Dates (Pitted) 40g
  • Banana 50g
  • Cauliflower 60g
  • Vanilla Essence 1 tsp
  • Ground Cinnamon ½ tsp
  1. Cut cauliflower into small florets.

  2. Add all ingredients to blender and blend until smooth.

  3. Additional cinnamon can be sprinkled on top, if desired.

    Note: This smoothie can be made with frozen cauliflower for extra creaminess. 

Spinach is a source of many micronutrients including Vitamin K. This helps us to make various proteins needed for building bones and blood clotting. Blending spinach into smoothies is a great way to maximise your micronutrient intake.

Matcha & Coconut Chia Seed Pudding 


Calories: 346
Protein: 6g
Fat: 21g
Carbs: 33g
Fibre: 12g

  • Matcha Powder 3g
  • Chia Seeds 25g
  • Plant-Based Milk (Unsweetened) (Almond, Oat, Rice, Cashew) 80ml
  • Coconut Milk (Regular) (Tinned) 50ml
  • Maple Syrup 25ml
  • Raspberries 40g
  • Dedicated Coconut (Unsweetened) 5g
  1. In a bowl or jar combine chia seeds, matcha, milk, coconut milk and maple syrup. Mix to combine. 

  2. Allow pudding to sit for 5 minutes and then stir again, to prevent any lumps. 

  3. Cover pudding and refrigerate for 1-2 hours, or overnight. 

  4. To serve, top with raspberries and coconut. 

*This meal can be stored in an air-tight container and kept in the fridge for 2-3 days. If you prefer a thinner pudding, stir additional milk or water into pudding before serving. 


Matcha is rich in antioxidants. Consuming a diet rich in antioxidants may help to protect cells against damage.

Grilled Peach Salad


Calories: 282
Protein: 21g
Fat: 19g
Carbs: 8g
Fibre: 2g

  • Peach 90g
  • Prosciutto 45g
  • Rocket (Arugula) 25g
  • Mozzarella Cheese 30g
  • Olive Oil 5g
  • Balsamic Vinegar, 2 tsp
  1. Heat grill to medium heat.

  2. Cut peaches in half and remove skin and pit. Lightly brush peaches with oil and season with pinch of salt.

  3. Add peaches to grill cut side down. Cook for 3-4 minutes, until grill marks form. Flip to other side and cook for a further 3-4 minutes. Remove from grill and let cool.

  4. Once peaches have cooled, slice into small segments.

  5. Prepare salad, add rocket to bowl and top with peaches, shredded prosciutto and mozzarella. Drizzle with balsamic vinegar.

*Salad can be stored in an air-tight container and kept in the fridge for 3-4 days.


Extra Virgin Olive Oil is high in antioxidants that may help improve heart and blood vessel health.

For more meal inspo, head to the Move With Us App to explore our ever expanding Recipe Library of over 850+ macro and micro-friendly recipes.

Start your journey in the MWU App to enjoy a nutrition experience like no other and feel your best every single day.