3 Simple Iron-Rich Recipes

Boost Your Iron Levels with These Delicious, Nutrient-Packed Meals

Feeling low on energy, especially around your menstrual cycle? You might need more iron-rich foods in your diet! Iron is essential for oxygen transport, energy production, and overall well-being, yet many women struggle to get enough—especially during menstruation.

To help you stay strong and energized, I’ve put together three delicious, iron-packed recipes featuring both heme (animal-based) and non-heme (plant-based) iron sources. These meals not only support iron absorption but also include vitamin C-rich ingredients to enhance uptake. Whether you’re looking for a hearty vegan lentil stew, a protein-packed beef & quinoa bowl, or an easy egg & chickpea scramble, these recipes will keep your iron levels in check while satisfying your taste buds.

Let’s dive into these nourishing meals!

Iron-Boosting Egg & Chickpea Breakfast Scramble

Ingredients:

• 2 eggs (10% DV iron per 2 eggs)

• ½ cup chickpeas (12% DV iron per cup)

• ½ cup sautéed mushrooms (high in iron)

• ½ cup spinach (6% DV iron per cup)

• 1 tsp olive oil

• ¼ tsp turmeric

• ¼ tsp black pepper

• 1 tbsp feta cheese (optional)
  

Instructions:

1. Heat olive oil in a pan, add mushrooms and chickpeas, and sauté for 3 minutes.

2. Add spinach and cook for another minute.

3. Scramble in eggs, season with turmeric and black pepper, and cook until set.

4. Top with feta cheese if using and serve.
   

Why it’s great: Eggs and chickpeas provide iron, and turmeric helps reduce inflammation, which is great during menstruation!

Beef & Quinoa Power Bowl

Ingredients:

• 100g lean beef steak (15% DV iron per serving)

• ½ cup cooked quinoa (10% DV iron per cup)

• 1 cup roasted sweet potatoes

• 1 cup sautéed kale (6% DV iron per cup)

• ½ avocado

• 1 tsp olive oil

• ½ tsp paprika

• Juice of ½ lime

  
  

Instructions:

1. Season beef with paprika, salt, and pepper, then grill or pan-fry until cooked to your liking.

2. Roast sweet potatoes at 200°C (400°F) for 20 minutes.

3. Sauté kale in olive oil for 2 minutes until wilted.

4. Assemble quinoa, beef, sweet potatoes, and kale in a bowl. Top with avocado and lime juice.

   
   

Why it’s great: Heme iron from beef + non-heme iron from quinoa & kale = iron power combo!

Spiced Lentil & Spinach Stew (Vegan & High in Iron)

Ingredients:

• 1 cup lentils (20% DV iron per cup)

• 2 cups vegetable broth

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1 cup diced tomatoes

• 2 cups fresh spinach (15% DV iron per cup)

• 1 tsp cumin

• ½ tsp turmeric

• 1 tbsp olive oil

• Juice of ½ lemon (Vitamin C for better iron absorption)

• Salt & pepper to taste

Instructions:

1. Heat olive oil in a pot, sauté onion and garlic until soft.

2. Add lentils, diced tomatoes, broth, cumin, and turmeric. Simmer for 20-25 minutes.

3. Stir in spinach and cook for another 5 minutes.

4. Finish with a squeeze of lemon juice and serve warm.

Why it’s great: Plant-based iron from lentils and spinach + vitamin C from lemon enhances absorption.

Incorporating more iron-rich foods into your diet doesn’t have to be complicated or boring. By enjoying meals like lentil and spinach stew, beef and quinoa bowls, and egg and chickpea scrambles, you can naturally boost your iron levels while fueling your body with essential nutrients. Pairing these foods with vitamin C and being mindful of iron blockers like caffeine and dairy can also make a big difference in how well your body absorbs this vital mineral.

If you often feel fatigued, dizzy, or notice signs of low iron—especially during your menstrual cycle—paying attention to your diet is a great first step. And remember, if symptoms persist, checking in with a doctor to assess your iron levels is always a smart move.

Give these recipes a try and see how much better you feel! Do you have a go-to iron-rich meal? Get in touch for more support.