In This ArticleView AllIn This ArticleWhy This Meal Plan Is GreatFAQsSigns of AnemiaIron-Rich FoodsVitamin C FoodsMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great
FAQs
Signs of Anemia
Iron-Rich Foods
Vitamin C Foods
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Iron-deficiency anemiais the most common cause and is often the result of blood loss and low dietary intake of iron-rich foods. Due to the high iron needs in pregnancy, childbirth and breastfeeding, iron-deficiency anemia, sometimes called pregnancy-related anemia, is common during these phases of life.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Why This Meal Plan Is Great for You
The best diet for anemia has plenty of iron-rich foods. In this plan, you’ll get at least 18 milligrams of iron per day, which is the recommended dietary intake for people aged 19 to 50 years who experience a menstrual cycle.If you don’t fit into that category, it’s OK to get a little more iron than your recommended levels from food sources, especially if you’ve been diagnosed with iron-deficiency anemia—just be careful not to overdo it, as consistently getting more iron than your body needscan lead to constipation.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Here are some common symptoms of anemia. If you think you might have anemia, ask your health care practitioner to check your blood levels.
Iron-Rich Foods for Anemia
The key to upping your absorption of iron from non-heme vegetarian sources is to pair them withvitamin C foods, which makes iron more available for our bodies to use.
Heme Iron Sources
Non-Heme Iron Sources
Vitamin C Foods to Increase Iron Absorption
Pair these with non-heme iron foods to increase the absorption of iron.
How to Meal-Prep Your Week of Meals
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Breakfast (342 calories)
A.M. Snack (200 calories)
Lunch (422 calories)
P.M. Snack (135 calories)
Dinner (409 calories)
Daily Totals:1,521 calories, 66 g fat, 164 g carbohydrates, 42 g fiber, 78 g protein, 18 mg iron, 4.5 mcg vitamin B12, 1,173 mg sodium
To make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, increase to 1/4 cup pumpkin seeds at the P.M. snack plus add 1 servingEverything Bagel Avocado Toastto dinner.
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (244 calories)
A.M. Snack (196 calories)
Lunch (425 calories)
P.M. Snack (200 calories)
Dinner (455 calories)
Daily Totals:1,521 calories, 79 g fat, 137 g carbohydrates, 40 g fiber, 74 g protein, 20 g iron, 3.1 mcg vitamin B12, 1,651 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieand add 1 cup cubed avocado to the salad at dinner.
Antonis Achilleos
A.M. Snack (275 calories)
P.M. Snack (155 calories)
Dinner (402 calories)
Daily Totals:1,501 calories, 58 g fat, 193 g carbohydrates, 39 g fiber, 63 g protein, 18 mg iron, 2.2 mcg vitamin B12, 1,671 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1 medium apple to the P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
Photographer: Morgan Hunt Glaze, Food Stylist: Julian Hensarling, Prop Stylist: Shell Royster
A.M. Snack (90 calories)
Dinner (582 calories)
Daily Totals:1,497 calories, 63 g fat, 156 g carbohydrates, 31 g fiber, 82 g protein, 18 mg iron, 2.3 mcg vitamin B12, 1,696 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (155 calories)
P.M. Snack (90 calories)
Dinner (491 calories)
Meal-Prep Tip:Reserve 2 servingsVegetarian Butternut Squash Chili with Black Beansto have for lunch on Days 6 and 7.
Daily Totals:1,503 calories, 70 g fat, 174 g carbohydrates, 47 g fiber, 56 g protein, 18 mg iron, 1 mcg vitamin B12, 1,471 mg sodium
To make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, add 1 large pear to the A.M. snack plus add 1 medium apple to the P.M. snack.
Jacob Fox
A.M. Snack (180 calories)
Lunch (307 calories)
P.M. Snack (100 calories)
Dinner (588 calories)
Daily Totals:1,518 calories, 58 g fat, 200 g carbohydrates, 47 g fiber, 61 g protein, 18 mg iron, 0.3 mcg vitamin B12, 1,315 mg sodium
To make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, add 1 medium orange to the A.M. snack plus add 1 servingEverything Bagel Avocado Toastto dinner.
A.M. Snack (212 calories)
Dinner (440 calories)
Daily Totals:1,502 calories, 48 g fat, 195 g carbohydrate, 45 g fiber, 79 g protein, 19 mg iron, 1.3 mcg vitamin B12, 1,396 mg sodium
To make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast and add 1 servingGuacamole Chopped Saladto dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. Office of Dietary Supplements.Iron.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. Office of Dietary Supplements.Iron.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health. Office of Dietary Supplements.Iron.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
National Institutes of Health. Office of Dietary Supplements.Iron.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
