This week’s meal plan is here to show you that you can get your iron from so many more foods than just red meat. There are plenty of amazing plant based sources of iron, including lentils, chickpeas and seeds. If you were to eat one piece of slice, 1 beetroot salad, 1 serve of chickpeas and 1 breakfast muffin, then you will be getting 13 mg of iron. The daily recommended dietary intake for an adult female between the ages of 18-50 is 18mg per day. So you just need one iron rich meal for dinner and you’ve easily hit your requirement. Consuming enough protein is important for iron absorption. This plan gives you 59 grams of protein in just your breakfast, lunch and snacks. Check the meal plan for tips on boosting the protein content more to meet your specific goals.
This is a great resource to check the iron requirements for the different genders at different life stages.
Let’s get cooking!
Before you get started:
I recommend doing a fridge clean-out the day before your groceries arrive, ready for the new weeks groceries and food prep. Doing this weekly is a good way of keeping on top of food waste as you can easily see what fruit and veg needs using up.
If there is something going into the oven or something to go onto the stovetop, I usually like to start with that first so while it cooks I can prep something else. I’ve provided a step-by-step guide for the most logical order to prep these recipes below.
Have the dishwasher emptied and the sink clear so you can easily clean as you go - no one needs to deal with a big mess at the end of a big food prep session.
This meal prep guide is part of this weeks 5-day meal plan, which you can find here.
Let’s get cooking!
Our Nourishing Week is here to reduce your mental load when it comes to figuring out what to cook and when, one delicious mouthful at a time. If you’re not already a paid subscriber and would love to receive the weekly 5-day meal plans and the prep-it guides, then I hope you will consider becoming a paid subscriber and joining the fun!
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