Steps to making your
START WITH
A plant-based iron source
like kidney beans
ADD
A source of Vitam
such as canned tom
Vi
in t
incr
ab
am
2.5x the
iron ab
Meal ideas for iron-rich eating
Breakfast:
• hot oatmeal sprinkled with dried apricots and raisins
• whole-grain toast, scrambled eggs and a glass of
orange or grapefruit juice
• iron-fortified cereal or granola topped with fresh
strawberries
• greek yogurt with cantaloupe, seeds and nuts
Lunch:
• leftover roast beef rolled into a whole wheat wrap
• raisins and sliced almonds tucked into a tuna salad
sandwich
• rye bread topped with avocado and baked beans
• warm bowl of hearty turkey and white bean chili
• spinach salad with hard boiled eggs and red peppers
Dinner:
• spaghetti and meat sauce with a side Caesar salad
• grilled tofu and veggie kabobs with pineapple salsa
• stir-fried chicken or beef strips with broccoli, served
on brown rice or quinoa
• pork tenderloin with roasted Brussels sprouts and
sweet potato
• linguine with shrimp and tomatoes
If you have any questions or concerns about iron,