Mediterranean meal plan for anemia

Written byListonic team

Updated on Nov 22, 2024

The Mediterranean meal plan for anemia includes iron-rich foods such as leafy greens, legumes, and lean red meat. Vitamin C-rich fruits and vegetables are incorporated to manage iron deficiency. This diet also includes whole grains and nuts, providing a well-rounded approach to addressing anemia.

Meal plan grocery list

Dry goods

Oatmeal

Lentils

Quinoa

Couscous

Black beans

Pumpkin seeds

Sunflower seeds

Snacks & sweets

Almonds

Walnuts

Dried figs

Almond butter

Pomegranate seeds

Cans & jars

Tomato sauce

Meats

Turkey

Salmon

Tuna

Trout

Dairy & eggs

Greek yogurt

Feta cheese

Halloumi cheese

Ricotta cheese

Eggs

Spices & sauces

Olive oil

Fish & seafood

Salmon

Trout

Tuna

Fresh grocery

Sliced strawberries

Cherry tomatoes

Cucumber

Lemon

Apples

Oranges

Raspberries

Kiwi

Avocado

Beetroot

Carrots

Spinach

Bell peppers

Brussels sprouts

Small potatoes

Watermelon

Bakery

Whole grain bread

Ready meals

Stuffed pasta shells

Plant based

Spinach

Meal plan overview

Address iron deficiency anemia with taste and nutrition using the Mediterranean meal plan for anemia. This balanced diet plan focuses on iron-rich foods, vitamin C, and other key nutrients essential for combating anemia.

With an emphasis on leafy greens, lean meats, and legumes, it's a delicious approach to boosting iron levels and overall health.

Mediterranean meal plan for anemia exemplary product

Foods to eat

Iron-Rich Foods: Lean red meat, chicken, and fish.
Vegetarian Sources of Iron: Lentils, beans, and fortified cereals.
Vitamin C-Rich Foods: Citrus fruits, bell peppers, and strawberries to enhance iron absorption.
Leafy Greens: Spinach, kale, and broccoli for plant-based iron and other nutrients.
Nuts and Seeds: Pumpkin seeds and almonds for additional iron.
Whole Grains: Quinoa and whole wheat to provide fiber and nutrients.
Eggs: Especially the yolks, which contain iron.
Adequate Hydration: Water and natural juices to support overall health.

✅Tip

Include iron-rich foods like lentils, spinach, and beef in your meals to help boost your iron levels.

Foods not to eat

Coffee and Tea During Meals: Can inhibit iron absorption.
High-Calcium Foods: With iron-rich meals, as calcium can hinder iron absorption.
Processed Foods: Often low in essential nutrients and high in unhealthy additives.
Excess Fiber: Can interfere with the absorption of iron.
Alcohol: Can affect the absorption of nutrients and overall health.
Phytate-Rich Foods: Found in whole grains and legumes, can be consumed in moderation as they can inhibit iron absorption.
Excessive Dairy: Especially with iron-rich meals, due to its effect on iron absorption.
Very High-Fat Foods: Can slow down digestion and the absorption of nutrients.

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Main benefits

The Mediterranean meal plan for anemia is rich in iron and other essential nutrients to combat anemia. It includes iron-rich foods like leafy greens, legumes, and lean meats, along with vitamin C-rich fruits and vegetables to enhance iron absorption. The plan also focuses on foods high in folic acid and vitamin B12, which are important for red blood cell production. By combining these nutrient-dense foods with the principles of the Mediterranean diet, this meal plan not only addresses anemia but also promotes overall health and well-being.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Oatmeal, sliced strawberries, and pumpkin seeds are key ingredients for an anemia-friendly diet and can be more affordable when bought in bulk. Lentils, cherry tomatoes, and cucumber are essential for iron intake and can be more economical when purchased in season. Salmon, bell peppers, and spinach are also cost-effective when bought in bulk. Consider making your own almond butter and using olive oil sparingly to manage the budget.

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Extra tips

Combat anemia with these iron-rich Mediterranean snacks:

Spinach and feta cheese omelette
Roasted pumpkin seeds
Lentil and beetroot salad
Grilled liver with a side of greens
Whole grain toast with hummus
Sautéed kale with garlic and olive oil
Dried apricots and figs

When addressing anemia in a Mediterranean diet, drinks rich in vitamin C like orange juice can enhance iron absorption. Herbal teas are gentle on the stomach. Beetroot juice is beneficial for its high iron content. A small glass of red wine, occasionally, can aid iron absorption.

Addressing anemia within the Mediterranean framework involves focusing on iron-rich foods, paired with vitamin C for enhanced absorption. Include servings of spinach, lentils, and chickpeas, along with a citrus salad or sliced bell peppers. Cooking meals in cast iron cookware can also increase iron intake, which is essential for building red blood cells.

Meal plan suggestion

Day 1

Breakfast: Oatmeal with sliced strawberries and a sprinkle of pumpkin seeds (calories: 300, protein: 10g, carbs: 50g, fat: 8g)
Lunch: Lentil salad with cherry tomatoes, cucumber, and a lemon-olive oil dressing (calories: 400, protein: 18g, carbs: 60g, fat: 10g)
Snack: A small apple and a handful of almonds (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
Dinner: Grilled chicken breast with quinoa and steamed spinach (calories: 450, protein: 35g, carbs: 40g, fat: 15g)

Day 2

Breakfast: Greek yogurt with honey and a handful of raspberries (calories: 250, protein: 15g, carbs: 30g, fat: 6g)
Lunch: Spinach and feta cheese omelette with a side of whole grain toast (calories: 400, protein: 20g, carbs: 30g, fat: 22g)
Snack: Orange slices and a few walnut halves (calories: 150, protein: 3g, carbs: 18g, fat: 8g)
Dinner: Baked salmon with a side of roasted bell peppers and asparagus (calories: 500, protein: 30g, carbs: 20g, fat: 30g)

Day 3

Breakfast: Smoothie with spinach, banana, almond milk, and a tablespoon of flaxseeds (calories: 280, protein: 5g, carbs: 40g, fat: 10g)
Lunch: Chickpea and vegetable stew with a side of whole grain bread (calories: 450, protein: 15g, carbs: 65g, fat: 12g)
Snack: Dried apricots and a small handful of cashews (calories: 200, protein: 5g, carbs: 30g, fat: 8g)
Dinner: Beef stir-fry with mixed vegetables and brown rice (calories: 400, protein: 30g, carbs: 40g, fat: 15g)

Day 4

Breakfast: Whole grain toast with almond butter and a side of fresh kiwi (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
Lunch: Quinoa and black bean salad with avocado and a citrus vinaigrette (calories: 400, protein: 15g, carbs: 60g, fat: 15g)
Snack: Beetroot and carrot juice (calories: 100, protein: 2g, carbs: 20g, fat: 1g)
Dinner: Grilled turkey burger with a side of sweet potato wedges (calories: 450, protein: 35g, carbs: 40g, fat: 18g)

Day 5

Breakfast: Scrambled eggs with diced bell peppers and spinach (calories: 300, protein: 20g, carbs: 10g, fat: 18g)
Lunch: Tuna salad with mixed greens, olives, and a lemon-olive oil dressing (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
Snack: A handful of dried figs (calories: 150, protein: 1g, carbs: 40g, fat: 1g)
Dinner: Lentil soup with a side of sautéed kale and whole grain bread (calories: 400, protein: 18g, carbs: 60g, fat: 10g)

Day 6

Breakfast: Chia seed pudding with almond milk, topped with fresh berries (calories: 300, protein: 6g, carbs: 40g, fat: 12g)
Lunch: Grilled vegetable and halloumi cheese skewers with a side of couscous (calories: 450, protein: 15g, carbs: 50g, fat: 20g)
Snack: Fresh pomegranate seeds (calories: 100, protein: 2g, carbs: 25g, fat: 1g)
Dinner: Baked trout with a side of roasted Brussels sprouts and small baked potato (calories: 400, protein: 30g, carbs: 35g, fat: 18g)

Day 7

Breakfast: Greek yogurt with sliced banana and a sprinkle of sunflower seeds (calories: 280, protein: 15g, carbs: 40g, fat: 8g)
Lunch: Spinach and ricotta stuffed pasta shells with tomato sauce (calories: 400, protein: 20g, carbs: 45g, fat: 18g)
Snack: A small bowl of watermelon cubes (calories: 100, protein: 2g, carbs: 25g, fat: 1g)
Dinner: Grilled lamb chops with a side of quinoa tabbouleh (calories: 450, protein: 35g, carbs: 30g, fat: 20g)

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Want to learn more?

Implementing a Mediterranean-Style Diet Outside the Mediterranean Region

⚠️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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