Sadly for people who would prefer to avoid animal products, the most nutrient-dense foods are meat, fish, eggs and dairy foods. A number of vitamins are only found in foods of animal origin: retinol (which is the form in which the body needs vitamin A); D3 (which is the form in which the body needs vitamin D); K2 (which is the animal form of vitamin K) and vitamin B12.
If you are vegetarian, eggs and dairy products will be your best food choices. If you are vegan, it will be vegetables, beans and pulses. If you put anything starchy on your plate, it is surplus to nutritional requirements. You can have carb meals, but try not to have too many too often and always be aware that you could be eating a fat meal that would be more nutritious. You can cook chicken in the oven, in its own juices, with absolutely nothing else — but for more flavour, stuff it with garlic and fresh lemon as follows. Serves 4
Ingredients 1 medium-sized chicken 6-8 garlic cloves 1 lemon, quartered
Method 1) Preheat oven to 350°F/175°c/gas mark 4. 2) If chicken contains giblets, remove and then stuff garlic cloves and lemon quarters into cavity. 3) Cook chicken breast down for the first 30 minutes to allow juices to penetrate breast meat, and then turn over. 4) Cook for a further 30-60 minutes. Serve with a selection of vegetables in winter or mixed salad in summer.