Hello All!
Just wanted to share a few meal planning tips for people who may suffer from iron deficiency. I myself have suffered from iron deficiency and it does not feel good at all. I feel like my equilibrium is off, I'm dizzy, don't have any energy whatsoever, and doing small things like walking to the bathroom took everything out of me, all of which I just experienced recently while working and it was not fun. My body was definitely on auto pilot. I take one iron supplement each day at the moment and try my best to consume vitamin c with each meal so that I can absorb as much of the iron that I can. My downfall is the fact that I LOVEEEEEEEE cheese! Cheese brings me joy, and of course cheese inhibits iron absorption. So I have to make a conscious effort to try to eat the iron-rich foods with minimal or no cheese. It's hard but I'm trying lol
Drinking a little bit of Orange, Apple, or Cranberry juice with each meal has also helped me tremendously!
So with all of that being said I wanted to share a few simple meals to boost iron consumption for those who struggle like I do.
1. Kale/Spinach salad with protein of choice.
Chicken, Steak, Salmon, and Tuna would all be great choices.
If you like a little crunch in your salads, you can try adding sunflower seeds, almonds or pistachios.
Also adding some fresh cut bell peppers will add a nice refreshing crunch along with added Vitamin C.
2. Wheat spaghetti with tomato sauce and a protein.
The protein can either be in the tomato sauce to make a meat sauce, or it can be on the side like a piece of grilled chicken or steak. Some ground turkey/chicken meatballs would also be a great addition to it. Tomatoes are great for Vitamin C and if you pair it with a side salad then you will have a delicious and nutritious meal!
One of the many times we had pasta for dinner. This time we had spaghetti, with cherry tomatoes and bell peppers along with the Italian herbs we used for seasoning https://www.instagram.com/p/Bi0U-AuHs8T/?utm_source=ig_web_copy_link
3. Salmon, Broccoli, and Brown Rice
I feel like this is a go to for people who meal prep because it's easy to make in bulk and holds up pretty decently. I always suggest switching out the broccoli for a variety of veggies such as green beans, carrots, and corn. That way you don't get bored and discouraged if you do choose to use it for meal prepping.
Also switching out the protein will help in adding variety to your meal preps.
4. Chili
Chili is such a versatile dish and can be made with a wide variety of foods that will give you the boost of iron that your body needs.
It can be made from a variety of meats including: ground turkey, ground beef, or ground chicken. It can even be vegetarian with just a variety of beans to add protein and iron!
The tomatoes add the Vitamin C and the proteins add the iron, whether it's from the beans or the meat, or both!
Adding in bell peppers, corn, and mushrooms can also add an abundant of nutrients as well.
Tofu is also a great addition for a vegetarian chili.
5. Oatmeal & OJ
This meal is something that most people like and can be customized directly to your tastes.
I prefer getting the big can of rolled oats and making it myself but the pre-packaged oatmeal may be more convenient for some, especially kids. Just have to add water/milk and microwave it.
Adding this with the vitamin C in OJ will give you a great start to your day.
This is a link to my go-to oatmeal recipe. https://www.instagram.com/p/B_BHFb8lDsl/?utm_source=ig_web_copy_link
These are just a few meals that may help get the boost in iron that you need, but always seek medical advice & guidance before taking supplements or making a drastic change in your diet to make sure you are safe and not causing harm to yourself. I will make a few more posts related to this in the future that will involve “out of the box” recipes.
I will also be adding more recipes to the recipes part of my website soon so be on the look out for that!
In the meantime,
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