14-day meal plan for anemia

Written byListonic team

Updated on Nov 22, 2024

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

Meats

Lean red meat

Plant based

Tofu

Lentils

Chickpeas

Quinoa

Pumpkin seeds

Spinach

Fresh grocery

Beets

Tomatoes

Oranges

Blueberries

Strawberries

Broccoli

Kiwi

Dry goods

Fortified cereals

Brown rice

Dairy & eggs

Eggs

Unsweetened Greek yogurt

Snacks & sweets

Dark chocolate

Almonds

Walnuts

Beverages

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.

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Foods to eat

Iron-Rich Foods: Include lean meats, poultry, fish, beans, lentils, and tofu for increased iron intake.
Vitamin C-Rich Foods: Pair iron-rich foods with citrus fruits, strawberries, or bell peppers to enhance absorption.
Folate Sources: Consume leafy greens, asparagus, and fortified cereals for folate, supporting red blood cell production.
Vitamin B12 Foods: Include eggs, dairy, fortified cereals, or B12 supplements for those with low levels.
Vitamin A-Rich Foods: Choose carrots, sweet potatoes, and spinach for immune system support.
Whole Grains: Opt for quinoa, brown rice, and oats for additional nutrients and energy.
Nuts and Seeds: Include almonds, sunflower seeds, and pumpkin seeds for added iron and nutrients.
Hydration: Drink water and fluids to support overall health and well-being.
Herbal Teas: Enjoy iron-enhancing herbal teas like nettle or dandelion tea.
Iron Supplements: Consider iron supplements as recommended by a healthcare professional if needed.

✅Tip

Pair iron-rich foods with vitamin C sources (likebell peppers with spinach) to enhance iron absorption.

Foods not to eat

Calcium-Rich Foods with Iron-Rich Meals: Separate calcium-rich foods from iron-rich meals to avoid interference with iron absorption.
Caffeine: Limit caffeine intake, especially during meals, as it may hinder iron absorption.
Excessive Dairy with Iron Supplements: Avoid consuming dairy products at the same time as iron supplements to prevent interference.
Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
Regular Monitoring: Monitor iron levels regularly and consult with a healthcare professional for guidance.
Consult a Healthcare Professional: For personalized advice on managing anemia through diet, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for anemia focuses on iron-rich foods to boost hemoglobin levels. It includes lean meat, beans, fortified cereals, and leafy greens, often combined with vitamin C sources to enhance iron absorption.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 45%

Fiber: 7%

Other: 3%

How to budget on this meal plan

Lean red meat and spinach are key ingredients that can be bought in bulk. Lentils, chickpeas, and tofu offer variety and are often cheaper when purchased in larger quantities. Quinoa, pumpkin seeds, and beets can be more economical in bulk. Tomatoes, fortified cereals, and brown rice are also more affordable in larger sizes.

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Extra tips

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

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.

Anemia requires a diet rich in iron and vitamins to boost red blood cell production. Iron-rich foods like red meat, chicken, and fish are important, but vegetarians can turn to lentils, beans, and spinach. Vitamin C enhances iron absorption, so including fruits like oranges and strawberries at meals is beneficial. Complex carbohydrates like whole grains provide sustained energy, while B-vitamins in these foods are crucial for blood health.

Meal plan suggestion

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

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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