Foods Naturally Rich in Magnesium (approx. per typical serving)
- Pumpkin seeds (28 g): 150–170 mg
- Almonds (28 g): 75–80 mg
- Cashews (28 g): 70–75 mg
- Peanuts (28 g): 45–50 mg
- Spinach (1 cup cooked): 150 mg
- Amaranth/morogo (1 cup cooked): similar to leafy greens, magnesium-dense
- Black beans (1 cup cooked): 120 mg
- Lentils (1 cup cooked): 70 mg
- Quinoa (1 cup cooked): 115 mg
- Oats (1 cup cooked): 55 mg
- Brown rice (1 cup cooked): 80–85 mg
- Avocado (1 medium): 55–60 mg
- Banana (1 medium): 30–35 mg
- Dark chocolate 70–85% (28 g): 60–65 mg
*Values are typical global averages; exact amounts vary by soil, variety, and processing.
7-Day, Keep-It-Real Menu (Mix & match; adjust portions to your energy needs)
Day 1:
Breakfast: Oats + banana + crushed almonds
Lunch: Samp & beans (or brown rice & black beans) + salsa
Snack: Pumpkin seeds
Supper: Grilled chicken/fish, sautéed spinach, roasted sweet potato
Day 2:
Breakfast: Smoothie (spinach, avocado, banana, oat milk)
Lunch: Whole-wheat wrap with hummus, peppers, leafy greens
Snack: Dark chocolate square + cashews
Supper: Lentil & veg curry with brown rice
Day 3:
Breakfast: Mielie pap (add peanut butter swirl) + fruit
Lunch: Quinoa-chickpea salad, tomato, cucumber, olive oil, lemon
Snack: Apple + peanuts
Supper: Stir-fry: tofu or beef, broccoli, peppers, sesame seeds
Day 4:
Breakfast: Yogurt bowl, oats, pumpkin seeds, berries
Lunch: Tuna & bean salad with avo
Snack: Roasted chickpeas
Supper: Roast veg tray (cauli, carrots, peppers) + grilled hake
Day 5:
Breakfast: Peanut butter toast (whole-grain) + fruit
Lunch: Morogo (amaranth leaves) with pap + tomato/onion relish
Snack: Cashews
Supper: Steak strips or mushrooms, quinoa, green salad
Day 6:
Breakfast: Overnight oats with cocoa nibs & almonds
Lunch: Lentil bobotie-style bowl (spice it your way)
Snack: Banana + dark chocolate square
Supper: Bean-rich chilli on brown rice
Day 7:
Breakfast: Scrambled eggs + sautéed spinach + tomatoes
Lunch: Leftover roast veg & quinoa salad
Snack: Trail mix (pumpkin/sunflower seeds, peanuts, raisins)
Supper: Grilled chicken/fish + avo slaw + sweetcorn
Tip: Keep a small jar of pumpkin seeds in your bag—simple SA-friendly snack with a meaningful magnesium boost.
