Plant-based High Iron Meal Plan

A program designed to support optimal iron levels, energy, and overall health.

Our Plant-Based High-Iron Program provides a dairy-free, egg-free, pescatarian, vegan, and vegetarian meal plan tailored to meet your nutritional needs while promoting healthy iron absorption. The program emphasizes iron-rich plant-based foods paired with Vitamin C and Vitamin A to maximize absorption and support your body’s production of red blood cells. It also considers the impact of calcium on iron absorption by strategically separating calcium-rich foods.

This program ensures that you get the nutrients necessary for healthy iron levels, energy, and overall well-being, while maintaining a balanced and satisfying plant-based diet.

The meal plan includes:

• 7-Day Meal Plan: Featuring 3 meals and 3 snacks per day, with leftovers from dinners repurposed as next-day lunches to save time in the kitchen.
• 23 Recipes: Includes 4 breakfasts, 13 snacks, and 6 dinners (with lunches as leftovers from dinners) with clear ingredient lists and step-by-step instructions.
• Shopping List: An itemized shopping list with groceries categorized for convenience, including fruit, vegetables, grains, legumes, condiments, and spices.
• Daily Averages: Provides approximately 1,900 calories, 60g protein, and 20g iron per day. Every meal and snack is carefully designed to meet your iron needs.
• Nutritional Variety: A different breakfast option each day to maintain variety and enjoyment while ensuring balanced nutrient intake.
• Full Nutritional Information: Includes macronutrient breakdown (calories, protein, fats, carbohydrates) and micronutrients to ensure nutritional adequacy, with a focus on iron and key nutrients for optimal absorption.

This meal plan is dairy-free, egg-free, pescatarian, vegan, and vegetarian.