High Iron Day Plan with 54mg Iron
A one-day plan built from foods on our Foods Highest in Iron list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
1645 cal · 54mg iron · 169g carbs · 65g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1645 calories coming from 25% protein, 40% carbs, 35% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 31% protein, 50% carbs, 19% fat, and 0% alcohol.
Breakfast 387 cal · 23mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Ralston Enriched Wheat Bran flakes | 1 serving (nlea serving size = 0.75 cup) | 113 | 20mg |
| Low-Moisture Dried Apricots | 1/2 cup | 190 | 4mg |
| Skim Milk | 1 cup | 83 | 0.1mg |
Lunch 601 cal · 15mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Cooked Skirt Steak (Grilled) | 6oz steak | 456 | 9mg |
| Cooked White Rice | 1/2 cup | 103 | 0.9mg |
| Cooked Spinach (Boiled, Drained) | 1/2 cup | 21 | 3mg |
| Cooked White Button Mushrooms (Boiled, Drained) | 1/2 cup pieces | 22 | 1.4mg |
Dinner 313 cal · 8mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Cooked Blue Mussels | 3 oz | 146 | 6mg |
| Baked Potato (With Skin) | 1 potato medium | 161 | 1.9mg |
| Raw Kale | 1 cup 1 inch pieces | 6 | 0.3mg |
Snack 345 cal · 8mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Dried Pumpkin And Squash Seeds | 1 oz | 159 | 2.5mg |
| Unsweetened Baking Chocolate | 1 oz square bakers | 186 | 5mg |
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