High Iron Diet Example Meals

Breakfast:

Iron enriched cereals with low-fat milk (read label)

1 cup cut or whole fruit (citrus preferred)

2 pieces enriched wheat toast with jam

Enriched whole grain bagel with peanut butter

1-1.5 cups orange juice

Breakfast burrito: enriched tortilla, beans, egg whites, salsa, cooked cubed potatoes (skin on)

Lunch options:

·         Chicken, beef and /or bean, rice and cheese burrito with tomato salsa and 100% fruit juice (with vitamin c)

·         Turkey Burger on enriched whole grain bun with broccoli and cut fruit

·         Low-fat chili, low fat crackers, canned fruit in own juices

·         Black bean soup with 100% fruit juice and crackers

                                                               

Snack Options:    Raisins, roasted soy nuts, almonds, dried fruit

Dinner options:

·         Spaghetti with extra lean ground beef and tomato sauce, steamed broccoli and a whole grain roll

·         Pork chop, baked beans, steamed mixed veggies, 100% fruit juice

·         Vege-burger on enriched wheat bun fruit salad, hummus with cut veggies

·         Beef and veggie stir fry.  Use lean meat, peppers, broccoli, cauliflower and other personal favorites