14-day meal plan for anemia
Combat anemia with our 14-day meal plan tailored to boost iron levels. Featuring a variety of iron-rich and nutrient-dense recipes, this plan helps address anemia while offering delicious and satisfying meals. Say goodbye to fatigue and hello to a well-balanced eating plan that supports your iron needs.
Meal plan grocery list
Lean red meat
Spinach
Lentils
Chickpeas
Tofu
Quinoa
Pumpkin seeds
Beets
Tomatoes
Fortified cereals
Brown rice
Oranges
Blueberries
Strawberries
Almonds
Walnuts
Eggs
Unsweetened Greek yogurt
Dark chocolate
Broccoli
Kiwi
Oranges
Water
Meal plan overview
Combat anemia with our 14-day meal plan tailored to boost iron levels. Featuring a variety of iron-rich and nutrient-dense recipes, this plan aims to provide nourishment during treatment. Explore a variety of flavorful options that prioritize the unique dietary needs of individuals facing anemia.
Foods to eat
- Complex Carbohydrates: Choose whole grains like oats, quinoa, and brown rice for sustained energy.
- Lean Proteins: Opt for chicken, turkey, fish, tofu, or legumes for muscle repair and maintenance.
- Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for heart health.
- Fruits: Enjoy bananas, berries, and oranges for quick energy and natural sugars.
- Vegetables: Include a variety of colorful vegetables for vitamins, minerals, and antioxidants.
- Hydration: Drink water and electrolyte-rich beverages to stay well-hydrated during runs.
- Pre-Run Snacks: Choose easily digestible snacks like a banana, energy bar, or toast with nut butter.
- Post-Run Nutrition: Include a mix of protein and carbohydrates within the first hour after running for recovery.
- Customizable Bowls: Create grain or salad bowls with a variety of toppings for flavor and nutrient variety.
- Individual Training Needs: Adjust portion sizes and nutrient ratios based on individual training intensity and duration.
✅ Tip
Foods not to eat
- Highly Processed Snacks: Minimize reliance on heavily processed snacks and opt for whole food options.
- Excessive Sugars: Avoid excessive sugary snacks and drinks that may lead to energy crashes.
- Heavy, High-Fat Meals Pre-Run: Minimize heavy and high-fat meals right before running to prevent discomfort.
- Dehydration: Ensure adequate hydration before, during, and after runs to prevent dehydration.
- Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
- Regular Physical Activity: Combine a balanced diet with a well-structured running training plan for optimal performance.
- Regular Health Checks: Monitor overall health, including joint health and muscle recovery, regularly.
- Consult a Healthcare Professional: For personalized advice on running nutrition or concerns, consult with a healthcare provider.
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Main benefits
The 14-day meal plan for runners is designed to fuel endurance and performance. It includes a mix of carbohydrates for energy, proteins for muscle repair, and adequate hydration to support intense physical activity.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a diet that supports iron intake and absorption, here are some alternatives.
- Swap lean red meat with chicken liver for a high-iron option.
- Replace spinach with Swiss chard for a leafy green rich in iron.
- Use black beans instead of chickpeas for a different legume.
- Try quinoa instead of brown rice for a higher protein grain.
- Substitute oranges with kiwi for a vitamin C-rich fruit.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Iron-rich snacks beneficial for individuals with anemia:
- Spinach salad with lemon juice
- Iron-fortified cereal with milk
- Beetroot juice
- Dried apricots
- Pumpkin seeds
- Lentil soup
- Dark chocolate
What should I drink on this meal plan?
For anemia, beverages rich in vitamin C like orange juice can help increase iron absorption. Herbal teas, especially nettle tea, are a good choice. Beetroot juice is beneficial for its high iron content. Smoothies with spinach and other iron-rich veggies can also help. Always stay hydrated with plenty of water.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Anemia
This meal plan is designed to include iron-rich foods along with sources of vitamin C to enhance iron absorption, which is beneficial for individuals with anemia.
Day 1
- Breakfast: Spinach omelette with tomatoes
- Lunch: Lentil soup with whole-grain bread
- Dinner: Grilled lean beef steak with quinoa and steamed broccoli
Calories: 2000 Fat: 70g Carbs: 190g Protein: 130g
Day 2
- Breakfast: Greek yogurt parfait with berries and pumpkin seeds
- Lunch: Chickpea salad with spinach, tomatoes, and vinaigrette dressing
- Dinner: Baked tofu with brown rice and sautéed kale
Calories: 2100 Fat: 75g Carbs: 200g Protein: 135g
Day 3
- Breakfast: Oatmeal topped with sliced almonds and strawberries
- Lunch: Quinoa salad with grilled chicken, spinach, and oranges
- Dinner: Stir-fried beef with bell peppers, broccoli, and brown rice
Calories: 1950 Fat: 68g Carbs: 185g Protein: 128g
Day 4
- Breakfast: Scrambled eggs with spinach and whole-grain toast
- Lunch: Lentil stew with carrots, celery, and whole-grain crackers
- Dinner: Grilled salmon with roasted beets and quinoa pilaf
Calories: 2000 Fat: 70g Carbs: 190g Protein: 130g
Day 5
- Breakfast: Smoothie with spinach, berries, tofu, and almond milk
- Lunch: Chickpea and vegetable stir-fry with brown rice
- Dinner: Lean beef meatballs with whole-grain pasta and tomato sauce
Calories: 2050 Fat: 72g Carbs: 195g Protein: 132g
Day 6
- Breakfast: Greek yogurt with sliced oranges and a sprinkle of pumpkin seeds
- Lunch: Spinach and lentil salad with grilled chicken and balsamic vinaigrette
- Dinner: Tofu stir-fry with broccoli, bell peppers, and quinoa
Calories: 1950 Fat: 68g Carbs: 185g Protein: 128g
Day 7
- Breakfast: Whole-grain toast with almond butter and sliced strawberries
- Lunch: Lentil and vegetable curry with brown rice
- Dinner: Grilled beef kebabs with roasted sweet potatoes and green beans
Calories: 2000 Fat: 70g Carbs: 190g Protein: 130g
Day 8
- Breakfast: Spinach and tomato frittata with whole-grain toast
- Lunch: Chickpea and spinach wrap with hummus and cucumber
- Dinner: Baked tofu with quinoa and steamed broccoli
Calories: 2100 Fat: 75g Carbs: 200g Protein: 135g
Day 9
- Breakfast: Greek yogurt parfait with mixed berries and almonds
- Lunch: Lentil soup with whole-grain bread and a side salad
- Dinner: Grilled beef steak with roasted beets and quinoa
Calories: 2000 Fat: 70g Carbs: 190g Protein: 130g
Day 10
- Breakfast: Oatmeal topped with sliced oranges and pumpkin seeds
- Lunch: Quinoa salad with grilled chicken, spinach, and strawberries
- Dinner: Stir-fried beef with bell peppers, broccoli, and brown rice
Calories: 2050 Fat: 72g Carbs: 195g Protein: 132g
Day 11
- Breakfast: Scrambled eggs with spinach and whole-grain toast
- Lunch: Lentil stew with carrots, celery, and whole-grain crackers
- Dinner: Grilled salmon with roasted beets and quinoa pilaf
Calories: 2000 Fat: 70g Carbs: 190g Protein: 130g
Day 12
- Breakfast: Smoothie with spinach, berries, tofu, and almond milk
- Lunch: Chickpea and vegetable stir-fry with brown rice
- Dinner: Lean beef meatballs with whole-grain pasta and tomato sauce
Calories: 2100 Fat: 75g Carbs: 200g Protein: 135g
Day 13
- Breakfast: Greek yogurt with sliced oranges and a sprinkle of pumpkin seeds
- Lunch: Spinach and lentil salad with grilled chicken and balsamic vinaigrette
- Dinner: Tofu stir-fry with broccoli, bell peppers, and quinoa
Calories: 1950 Fat: 68g Carbs: 185g Protein: 128g
Day 14
- Breakfast: Whole-grain toast with almond butter and sliced strawberries
- Lunch: Lentil and vegetable curry with brown rice
- Dinner: Grilled beef kebabs with roasted sweet potatoes and green beans
Calories: 2000 Fat: 70g Carbs: 190g Protein: 130g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024