Below is a one-week sample menu with meals that focus on iron.
As you plan your own meals, you'll want to Include 2 - 3 foods with iron each day. Our sample menu covers:
- different kinds of iron foods so you have a variety
- foods high in vitamin C to help you absorb iron
- options with meat, and options without it
Remember, you can use this meal plan as a guide. Just make any changes you need to meet your family’s likes!
Monday
Breakfast
Iron-fortified cereal, milk, and blueberries
Lunch
Whole grain bun, hamburger, bell pepper slices
Snack
Hummus and carrots
Dinner
Brown rice, chicken, broccoli
Tuesday
Breakfast
Scrambled egg, orange juice, English muffin
Lunch
Tuna fish, carrots, and crackers
Dinner
Whole grain pasta, meatballs, chopped spinach, and mushrooms in tomato sauce
Wednesday
Breakfast
Whole wheat bagel, cream cheese, apple slices
Lunch
Split Pea Soup
Snack
Yogurt and berries
Dinner
Sheet pan Paprika Chicken, baked potato, green beans
Thursday
Breakfast
Oatmeal and mixed berries
Lunch
Tex-Mex salad with black beans
Snack
Trail mix (raisins, nuts, pretzels)
Dinner
Asparagus Rollup
Did You Know?
Another way to increase your iron intake each week is to cook with a cast iron pan. Foods high in acid and moisture absorb more iron from the pan. Tomatoes, apple sauce, and lemon juice are great examples. Foods that need to simmer or cook for a longer period of time will absorb more iron from the pan too.
Buy a second hand cast iron pan from thrift stores, yard sales, or local buy and sell groups. Learn how to find a good, used iron skillet and how to care for your new-to-you pan.
Avoid dried fruit for children under 4 years old.