Iron rich meal plan, with vitamin C built in.
Iron from meat is absorbed easily. Iron from plants needs a hand from vitamin C. This week pairs both at about 1,800 to 2,100 calories a day, with beef, lentils, spinach, tofu and pumpkin seeds. Alma can fit it to your goal.
Built from NIH Office of Dietary Supplements advice.
The rules
Three habits do most of the work
Two kinds of iron
Beef, poultry and fish bring heme iron. Beans and greens bring the rest.
Add vitamin C at meals
Peppers, tomatoes, citrus and berries help you absorb plant iron.
Keep tea and coffee apart
Drink them between meals, not with your iron-rich food.
Sample week
Seven days of iron rich meals
About 1,800 to 2,100 calories a day. Scale portions to your needs. Find your number
If you often feel exhausted, breathless or dizzy, or you may have anemia, see a clinician and ask about a blood test before changing your diet. Take iron supplements only with medical advice.
Day 1Monday
BreakfastFortified cereal with strawberries1½ cups fortified whole-grain cereal, 1 cup milk, 1 cup strawberries, 1 tbsp pumpkin seeds
LunchBeef and pepper stir-fry4 oz flank steak, 2 cups peppers and broccoli, 1 cup cooked brown rice, 1 tbsp olive oil
SnackHummus with red pepper⅓ cup hummus, 1 red pepper cut into strips, 1 whole-wheat pita
DinnerLentil and spinach curry1¼ cups cooked lentils with spinach in tomato curry sauce, 1 cup cooked basmati rice, 1 tsp oil
About 1,910 kcal103 g protein51 g fiber
Day 2Tuesday
- BreakfastEggs with spinach and orange juice2 eggs, 2 cups wilted spinach, 1 slice whole-wheat toast, ½ cup orange juice
- LunchChickpea and tomato salad with feta1¼ cups chickpeas, cherry tomatoes, red onion, 1 oz feta, 1 tbsp olive oil, 1 whole-wheat pita
- SnackDark chocolate, almonds and pumpkin seeds1 oz dark chocolate, ¾ oz almonds, 1 tbsp pumpkin seeds
- DinnerChicken thighs with sweet potato5 oz roasted chicken thigh, 1 large sweet potato, 2 cups broccoli, 1 tbsp olive oil
About 2,090 kcal107 g protein49 g fiber
Day 3Wednesday
- BreakfastTofu scramble with peppers6 oz firm tofu with turmeric, 1 cup peppers and tomatoes, 2 slices whole-wheat toast
- LunchLentil soup with orange juice2 cups homemade lentil and vegetable soup (about 1 cup cooked lentils), 1 slice sourdough, ½ cup orange juice
- SnackPumpkin seeds and dried apricots2 tbsp pumpkin seeds, 8 dried apricot halves
- DinnerBeef and broccoli with rice5 oz flank steak, 2 cups broccoli, 1 cup cooked brown rice, 1 tbsp olive oil, garlic and ginger
About 1,800 kcal118 g protein42 g fiber
Day 4Thursday
- BreakfastOatmeal with pumpkin seeds and berries¾ cup dry oats cooked in water, 1 cup blueberries, 2 tbsp pumpkin seeds, 1 tbsp maple syrup
- LunchTofu, edamame and carrot rice bowl5 oz firm tofu, ½ cup edamame, 1 cup cooked brown rice, shredded carrots, soy dressing
- SnackCottage cheese with strawberries¾ cup cottage cheese, 1 cup strawberries
- DinnerTurkey meatballs with tomato sauce5 oz lean ground turkey (raw weight) in meatballs, ¾ cup marinara, 1½ cups cooked whole-wheat pasta, 1 oz Parmesan
About 1,990 kcal124 g protein35 g fiber
Day 5Friday
- BreakfastPeanut butter toast with banana2 slices whole-wheat toast, 2 tbsp peanut butter, 1 banana
- LunchSpinach salad with steak4 oz sliced steak, 3 cups spinach, cherry tomatoes, 1 oz goat cheese, 1 tbsp olive oil, 1 slice sourdough
- SnackTrail mix with dark chocolate¼ cup trail mix with pumpkin seeds, almonds and dark chocolate
- DinnerBaked tofu with quinoa and broccoli6 oz firm tofu, 1 cup cooked quinoa, 2 cups broccoli, 1 tbsp olive oil, lemon
About 1,940 kcal107 g protein30 g fiber
Day 6Saturday
- BreakfastBreakfast burrito with black beans2 eggs, ½ cup black beans, 1 whole-wheat tortilla, salsa, 1 oz cheddar
- LunchChicken and lentil salad4 oz grilled chicken, 1 cup lentils, arugula, tomatoes, 1 tbsp olive oil, lemon
- SnackKiwi and almonds2 kiwis, ¾ oz almonds
- DinnerBeef burger with sweet potato fries5 oz lean ground beef, 1 whole-wheat bun, lettuce and tomato, 1¼ cups baked sweet potato fries, 1 tbsp olive oil
About 2,050 kcal139 g protein44 g fiber
Day 7Sunday
- BreakfastPumpkin seed granola with yogurt¾ cup granola with pumpkin seeds, 1 cup Greek yogurt, 1 cup raspberries
- LunchRoast beef sandwich with pepper strips4 oz home-roasted beef, sliced, 2 slices sourdough, 1 cup red pepper strips, ¼ cup hummus
- SnackOrange and dark chocolate1 orange, ½ oz dark chocolate
- DinnerLentil and sweet potato stew1½ cups lentils with sweet potato and tomatoes, 2 cups kale, 1 tbsp olive oil, 1 slice sourdough
About 2,080 kcal121 g protein58 g fiber
Shopping list
What to buy
Most days
Meat and poultryFlank steak, lean ground beef, chicken, turkey, home-roasted beefchicken breast
Now and then
Raise fiber slowly and drink water. Lentils and beans add a lot of it.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What are the best iron rich foods?
Beef, chicken thigh, turkey and fish for heme iron. Lentils, chickpeas, black beans, tofu, spinach, pumpkin seeds and fortified cereal for non-heme iron. A cup of cooked lentils has about 6.6 milligrams of iron, and 3 ounces of beef about 2 milligrams.
How much iron do you need a day?
The NIH Office of Dietary Supplements puts the recommended intake at 18 milligrams a day for women aged 19 to 50 and 8 milligrams a day for men. Women over 50 need 8 milligrams. Pregnancy needs more, and that is a conversation with your clinician.
How many calories is this meal plan?
About 1,800 to 2,100 calories a day, with 100 to 140 grams of protein and 30 to 60 grams of fiber. Raise fiber slowly and drink water. Scale portions to your appetite and activity.
Does vitamin C help you absorb iron?
Yes, for plant iron. The NIH Office of Dietary Supplements notes that vitamin C increases absorption of non-heme iron. Peppers, tomatoes, citrus or berries in the same meal as beans or greens help that iron count for more.
Does coffee or tea block iron absorption?
Tea and coffee contain polyphenols that lower non-heme iron absorption when you drink them with a meal. Having them between meals is a simple fix. This matters most if your iron stores are low.
Should I take an iron supplement?
Only with medical advice. Iron supplements can be harmful if you do not need them, and whether you need one depends on blood tests. Ask your clinician, and keep iron supplements out of children's reach.
How does Alma help with iron rich eating?
Log a meal by photo, voice or text in about 10 seconds. Alma shows what you ate and gives every meal an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so you can see whether lentils, greens and peppers are showing up often enough.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.