wikiHow
Meal Plan to Help Increase Iron Levels
Day 1:
Breakfast: Spinach and mushroom omelette with a side of whole grain toast.
Snack: A handful of pumpkin seeds.
Lunch: Quinoa salad with mixed vegetables and chickpeas.
Snack: Apple slices with almond butter.
Dinner: Grilled salmon with roasted asparagus and quinoa.
Dessert: Dark chocolate squares.
Day 2:
Breakfast: Overnight oats made with almond milk, chia seeds, and topped with sliced strawberries and a sprinkle of cashews.
Snack: A small handful of dried apricots.
Lunch: Black bean and vegetable wrap with whole grain tortilla.
Snack: Greek yogurt with mixed berries.
Dinner: Stir-fried tofu with broccoli and brown rice.
Dessert: Baked apple slices sprinkled with cinnamon.
Day 3:
Breakfast: Iron-fortified cereal with almond milk and sliced bananas.
Snack: Edamame beans.
Lunch: Lentil soup with a side of mixed greens.
Snack: Carrot sticks with hummus.
Dinner: Grilled chicken breast with roasted sweet potatoes and steamed spinach.
Dessert: Sliced mango.
Day 4:
Breakfast: Spinach and feta cheese scramble with whole grain toast.
Snack: Trail mix with a variety of nuts and dried fruits.
Lunch: Quinoa-stuffed bell peppers with a side salad.
Snack: Hard-boiled eggs.
Dinner: Baked turkey meatballs with marinara sauce and zucchini noodles.
Dessert: Dark chocolate-covered strawberries.
Day 5:
Breakfast: Green smoothie made with spinach, banana, almond milk, and a tablespoon of almond butter.
Snack: Handful of cashews.
Lunch: Spinach salad with grilled chicken, sliced oranges, and pumpkin seeds.
Snack: Greek yogurt with a drizzle of honey.
Dinner: Beef stir-fry with mixed vegetables and brown rice.
Dessert: Baked pear with a sprinkle of cinnamon.
Day 6:
Breakfast: Whole grain toast with avocado and sliced tomatoes.
Snack: Sunflower seeds.
Lunch: Chickpea and vegetable curry with quinoa.
Snack: Sliced cucumbers with hummus.
Dinner: Grilled salmon with roasted Brussels sprouts and wild rice.
Dessert: Dark chocolate energy balls.
Day 7:
Breakfast: Iron-fortified cereal with almond milk and mixed berries.
Snack: A small handful of almonds.
Lunch: Spinach and feta cheese salad with grilled chicken and a citrus vinaigrette.
Snack: Greek yogurt with sliced peaches.
Dinner: Lentil and vegetable stir-fry with tofu and brown rice.
Dessert: Chia seed pudding with mixed berries.
Remember to include sources of vitamin C in your meals or snacks, as it can enhance iron absorption. Additionally, drink plenty of water throughout the day to support overall hydration. Individual iron requirements may vary, so it's advisable to consult with a healthcare professional or registered dietitian for personalized advice tailored to your specific needs.
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