Key Takeaways
- Iron deficiency anemia is the most common nutrient deficiency.
- Treatment includes supplements and dietary changes to increase iron intake.
- This 7-day meal plan offers nutritious ways to eat more iron-rich foods and help restore your levels.
Iron deficiency anemia is the most common nutrient deficiency in the world, affecting almost one-third of people.
Fortunately, it is also the most treatable form of anemia.
Iron deficiency anemia can be caused by many conditions, but laboratory testing from a healthcare provider can lead to a relatively simple diagnosis and treatment.
If you have iron deficiency or are at risk for developing this condition, your diet can help boost iron intake and absorption.
Keep reading to learn more about iron deficiency anemia, how diet can improve your anemia, and a 7-day anemia diet plan to try.
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Covered by insurance.
Iron-Deficiency Anemia Causes And Symptoms
Iron deficiency anemia occurs when the body doesn’t have enough iron to make optimal red blood cells, which carry oxygen to the whole body.
Causes of iron deficiency anemia include:
- Pregnancy.
- Blood loss.
- Major surgery.
- Kidney disease.
- Heavy menstrual bleeding.
- Gastrointestinal diseases (celiac, ulcerative colitis, or Crohn’s disease).
- After bariatric surgery.
- Vegan or vegetarian diets low in iron.
Lack of oxygen delivery in the body results in symptoms such as:
- Shortness of breath.
- Tiredness.
- Low energy.
- Headaches.
- Dizziness.
- Fast heartbeat.
- Pica (food cravings for non-food items like ice or chalk).
Laboratory testing can help determine the likely cause and best treatment for iron deficiency anemia.
Can Changing Your Diet Help with Anemia?
Absolutely! Changing your diet can help with anemia. Once a healthcare provider determines the type of anemia and its causes, you can develop an action plan.
Food contains iron in two different forms: heme (meat-based) or non-heme (vegetable-based).
The heme (meat) form is absorbed more readily than the non-heme (vegetables).
Increasing iron in your diet can help you improve your iron levels, resulting in improved anemia.
Depending on the severity of iron deficiency, oral or intravenous iron supplements may be used to increase your iron levels faster.
Maintaining an iron-rich diet can help prevent future deficiencies and symptoms.
What to Eat with Anemia
Prioritizing heme (meat) iron food sources improves iron absorption.
Heme iron sources include:
- Beef or poultry.
- Beef or chicken liver.
- Organ meats.
- Oysters, clams, mussels.
- Canned sardines.
- Canned light tuna.
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Pairing vitamin C-rich foods with non-heme iron foods can also boost iron absorption.
Vitamin C-rich foods include many fruits and vegetables.
An innovative way to boost iron intake is to cook in cast-iron cookware, which can increase the iron content of any foods cooked in it.
Non-heme iron sources include:
- Iron-fortified breakfast cereals.
- Beans and lentils.
- Dark chocolate.
- Spinach and other green leafy vegetables.
- Potato with skin.
- Nuts and seeds.
- Iron-enriched bread or rice.
- Egg yolks.
Foods to Avoid with Anemia
Keep in mind that some factors reduce iron absorption, such as consuming large amounts of coffee, tea, milk, and fiber.
Taking certain dietary supplements with calcium, zinc, manganese, or copper or medications (antacids) can also reduce iron absorption.
Taking these separate from iron-rich foods can help you absorb the most iron.
Meal Plan for Anemia
An anemia meal plan can accommodate many food preferences, cuisines, and any food allergies or intolerances with simple substitutes.
For more personalized recommendations, talk to your dietitian.
To aid with absorption, we’ve prioritized heme-iron foods and included vitamin C–rich ingredients with non-heme-iron options.
Consider using cast-iron cookware to further boost the iron content of your meals.
Day 1
Breakfast
Fortified bran cereal with 1% milk (or a low-fat dairy alternative). Serve with a fresh orange and hard-boiled egg.
Lunch
Tuna sandwich: canned light tuna and egg salad on whole grain bread with a slice of cheese, lettuce, and tomatoes.
Serve with baby carrots and strawberries.
Dinner
Ground beef and bean chili made with low-sodium canned diced tomatoes, tomato paste, black beans, pinto beans, and kidney beans made with no added salt or sugar chili powder.
Serve with cornbread, if desired.
Snacks
Peanut butter and sliced apples; dried prunes and cashews.
Day 2
Breakfast
Microwaved old-fashioned oats with 1% milk (or a low-fat dairy alternative), cinnamon, raisins, ground flaxseeds, and a drizzle of honey.
Serve with a scrambled egg.
Lunch
Leftover chili topped on a small baked potato with skin. Serve with a side salad and olive oil dressing.
Dinner
Roasted chicken breast and carrots. Served with kale, spinach salad, tomatoes, and olive oil dressing.
Snacks
Pepper slices with hummus; unsalted pumpkin seeds, almonds, and grapes.
Day 3
Breakfast
Iron-rich smoothie made with spinach, banana, pineapple, cashews, ground flaxseed, and 1% milk (or a low-fat dairy alternative).
Lunch
Leftover sheet-pan roasted chicken served atop spinach and kale lettuce salad. Serve with kiwi or mangoes.
Dinner
One cast-iron pot beef stew made with beef, beef or bone broth, potatoes, mushrooms, and carrots.
Serve with spinach salad and olive oil-based dressing.
Snacks
Sardines, cheese, and crackers; edamame and peppers.
Day 4
Breakfast
Overnight pudding made with chia seeds, vanilla extract, cinnamon, 1% milk, or dairy alternative. Top with fruit of choice.
Lunch
Leftover beef stew with whole-grain enriched bread and grapefruit.
Dinner
Spaghetti sauce made with diced tomatoes, tomato paste, mushrooms, garlic powder, oregano, and ground chicken or beef served over chickpea noodles (an excellent source of iron).
Serve steamed broccoli as a side.
Snacks
Hard-boiled egg and a small apple, Brazil nuts and dark chocolate.
Day 5
Breakfast
Overnight oats made with old-fashioned oats, chia or ground flax seeds, your preferred milk, chopped almonds, dried apricots, a drizzle of maple syrup or honey, and a pinch of salt.
You can also stir some plain low-fat Greek yogurt for additional protein for a heartier breakfast.
Lunch
Leftover spaghetti and chickpea pasta. Add a large orange on the side.
Dinner
Steamed mussels with lemon, butter, tomatoes, garlic, and onion. Serve over quinoa or rice.
Serve blackberries for dessert.
Snacks
Whole-grain enriched bread with nut butter; toasted chickpeas and blueberries.
Day 6
Breakfast
Energy bites pre-made with old-fashioned oats, ground flax seed or chia seeds, low-sodium nut or seed butter, vanilla extract, honey, and a few dark chocolate chips.
Pair with your choice of fruit (apple, banana, or berries).
Lunch
Light tuna served over spinach salad. Add leftover cooked rice or quinoa, almonds, feta cheese, diced tomatoes, olives, and olive oil vinaigrette.
Dinner
Shrimp bowl made with enriched rice, tomatoes, green onions, and avocado.
Snacks
Carrot sticks with red pepper hummus; dry Cheerios, raisins, and Brazil nuts.
Day 7
Breakfast
Cheerios with 1% milk (or a low-fat dairy alternative). Serve with clementines and a hard-boiled egg.
Lunch
Leftover shrimp and vegetable bowl. Pair with low-fat yogurt and fruit.
Dinner
Chilled 3-bean salad (chickpea, black, and pinto beans) with onion, cucumber, capers, parsley, oregano, olive oil, salt, and black pepper.
Serve with chicken salad on whole-grain crackers.
Snacks
Energy bites; pumpkin seeds, and unsweetened dried fruit.
Tips for Meal Preparation
- Consider keeping canned bean options (chickpeas, black beans, and white beans) for quick, easy-to-grab, iron-rich ingredients. Choosing no salt added and low-sodium versions and rinsing canned foods can help remove some of the added sodium.
- Keep canned light tuna or sardines, dried fruit, oatmeal, and fortified cereal on hand for simple, iron-rich meals and snacks.
- Utilize shelf-stable vitamin C-rich fruits and vegetables, such as citrus fruits, potatoes, frozen bell peppers or broccoli, and frozen berries.
- Wash and cut vegetables once weekly so they are ready for meals or snacks.
- Experiment with a new iron-rich recipe once a week when you have time to prepare and learn a new recipe.
- Use cast-iron cookware to further boost the iron content of your meals.
- Prepare enough food at dinner for leftovers for breakfast, lunch, or an easy dinner the next day. Simply preparing extra meat or protein can reduce time the next day and ensure you have a heme-iron food source.
Takeaway
This 7-day anemia meal plan can help you incorporate more iron-rich foods into your diet to manage iron deficiency anemia.
Every person has different iron needs based on age, medical conditions, blood loss, and the severity of their iron deficiency.
Working with a registered dietitian can help you determine the exact amount of iron you need daily and how to incorporate those foods into your diet.
If you’e avoiding animal products, you may need individualized guidance to ensure you meet the recommended iron intake.
Find a dietitian who accepts insurance through Nourish.
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