A plant-based plan containing iron-rich meals paired with foods to improve the body's absorption of iron.

This program provides a variety of high iron foods daily combined with foods high in vitamin C and A to boost absorption and separated from calcium-rich foods which can inhibit absorption. Vitamin B12 and folate needs are met to help make healthy red blood cells.

This plan is not a treatment for iron deficiency anemia and should be paired with iron supplementation to achieve a healthy iron status.

This program was created with the following key considerations:


Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Iron is a common nutrient deficiency in plant-based diets. This plan incorporates iron-rich foods like lentils, chickpeas, tahini, and tofu to help you meet your daily iron goals.

Vitamin C & Vitamin A

Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods. This is especially important when eating plant-based iron sources such as legumes, nuts, and grains. Vitamin A helps to release iron that the body stores and can improve non-heme iron absorption. Foods high in these vitamins include carrots, leafy vegetables, and strawberries. This meal plan pairs high iron foods with foods that have vitamins C and A such as carrots with lentils and broccoli with tofu.


Calcium is a mineral that is essential for building healthy bones. Calcium is also known to hinder the absorption of iron. Calcium is found in a variety of foods and beverages in this plan, including fortified milk and grain products, coconut yogurt, and tofu. To maximize absorption, calcium-rich foods are separated from meals that provide most of your dietary iron.

Vitamin B12 & Folate

Vitamin B12 and folate are necessary for the production of red blood cells. To prevent deficiencies, this meal plan contains folate sources like peanut butter, lentils, brown rice, and vitamin B12 from fortified beverages.

This 7 day meal plan includes:

  • Breakfast, Lunch, Dinner + snacks
  • A Prep Guide to help you plan for the week
  • Grocery List
  • Recipes
  • Nutrition Analysis for each day