7-day Meal Plan For Lunch

• Iron-Rich Foods: Red meat, poultry, fish, and tofu are great sources of iron.
• Legumes: Beans, lentils, and chickpeas also provide iron and other essential nutrients.
• Leafy Green Vegetables: Spinach, kale, and Swiss chard are high in iron and folate.
• Fruits: Citrus fruits and berries boost iron absorption thanks to their vitamin C content.
• Whole Grains and Fortified Foods: Oats, quinoa, and iron-fortified cereals help increase iron intake.
• Nuts and Seeds: Almonds, pumpkin seeds, and sunflower seeds are good snack options.
• Eggs: A source of iron and protein, they're versatile in many meals.

• Coffee and Tea: These can inhibit iron absorption, especially when consumed with meals.
• High-Calcium Foods: Dairy products may interfere with iron absorption.
• Whole Grain Products with Phytates: While healthy, they can reduce iron absorption. Balance is key.
• Gluten-Rich Foods: If gluten-sensitive, these can affect the absorption of various nutrients.
• Alcohol: Excessive consumption can negatively impact iron absorption and blood production.
• Foods High in Oxalates: Spinach and some other leafy greens, while high in iron, also contain oxalates that may hinder iron absorption.
• Processed and Fast Foods: Generally low in nutrients and high in substances that may inhibit iron absorption.

Lunch should be balanced and convenient, providing energy and nutrients to power through the day. Here are some suitable alternatives:

• Replace chicken with turkey breast for a lean protein option with a different flavor profile.
• Instead of balsamic vinaigrette, try lemon-tahini dressing for a creamy, nutrient-dense option.
• Switch quinoa with farro for a hearty, nutrient-dense grain.
• Use hummus instead of avocado for a protein-rich spread that's great with wraps and salads.
• Substitute whole grain roll with sourdough bread for a flavorful, easy-to-digest alternative.

To budget a 7-day lunch meal plan, focus on versatile and affordable ingredients. Buy bulk items like quinoa, brown rice, and black beans. Opt for seasonal produce for salads, such as mixed greens, cherry tomatoes, and cucumbers. Use proteins like chicken, turkey, and tuna across multiple meals. Incorporate leftovers, like roasted vegetables or grilled meats, into salads or wraps. Homemade dressings, like balsamic vinaigrette or lemon-tahini, can be more cost-effective than store-bought. Plan meals that use overlapping ingredients, like spinach in salads and wraps, to minimize waste and maximize value. Buying generic brands for staples like whole grain wraps and rolls can also help save money.