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Home / Health Tools / Calcium-Rich Diet Plan

Calcium-Rich Diet Plan

Calcium rich diet plan for 7 days: ragi, sesame, tofu, paneer, curd and milk at every meal, as Indian or global food, with dairy-free swaps.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

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What is your daily calcium requirement?

Who Daily calcium
Adults aged 19–50 1,000 mg
Women aged over 50 1,200 mg
Teens aged 14–18 1,300 mg
Pregnant or breastfeeding adults 1,000 mg

Our generator prioritises calcium-rich dishes and includes a daily calcium boost. Calcium is absorbed best in doses of around 500 mg at once, so spread your intake across the day, and get enough vitamin D.

Food Approx. calcium
Milk (1 glass, 250 ml) 300 mg
Curd or yogurt (1 bowl, 200 g) 250–300 mg
Paneer (100 g) 200–400 mg
Ragi flour (100 g) around 350 mg
Calcium-set tofu (100 g) 200–350 mg
Sesame/til seeds (1 tbsp) 90 mg
Cooked methi or spinach (1 bowl) 100–150 mg (not absorbed as well)

Dairy-free? Rely on calcium-fortified plant milk, almonds, sesame, calcium-set tofu and ragi. To check bone-health needs after menopause, see the menopause diet plan.

Your questions, answered

Where can I get calcium without dairy?

Calcium-fortified oat or soy milk, rajma, almonds, sesame seeds, calcium-set tofu and ragi.

Do I need a calcium tablet?

Only if food doesn’t give you enough — check with your doctor. Taking too much in supplement form may increase the risk of kidney stones.

Does caffeine affect calcium levels?

Lots of caffeine slightly raises calcium loss. If you get enough calcium, 2–3 cups a day is fine.

References: NIH: Calcium fact sheet · NHS: Calcium

Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.

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Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content