Vegetarian Iron Day Plan with 35mg Iron
A one-day plan built from foods on our Vegetarian Iron Foods list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
1642 cal · 35mg iron · 224g carbs · 59g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1642 calories coming from 19% protein, 51% carbs, 30% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 23% protein, 61% carbs, 16% fat, and 0% alcohol.
Breakfast 586 cal · 8mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Rolled Oats (Uncooked) | 1/ 3 cup | 102 | 1.1mg |
| Low-Moisture Dried Apricots | 1oz | 90 | 1.8mg |
| Dark Chocolate (70-85% Cocoa) | 1 oz | 170 | 3mg |
| Dry Roasted Cashews | 1 oz | 163 | 1.7mg |
| Oranges | 1 fruit (2-5/8 inch dia) | 62 | 0.1mg |
Lunch 431 cal · 15mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Cooked Large White Beans | 0.5 × 1 cup | 124 | 3mg |
| Quinoa, cooked | 1 cup | 222 | 2.8mg |
| Cooked Spinach (Boiled, Drained) | 1 cup | 41 | 6mg |
| Cooked White Button Mushrooms (Boiled, Drained) | 1 cup pieces | 44 | 2.7mg |
Dinner 466 cal · 10mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Cooked Lentils (Boiled) (Mature Seeds) | 0.5 × 1 cup | 115 | 3mg |
| Firm Tofu | 1/2 cup | 181 | 3mg |
| Baked Acorn Squash | 1 cup | 115 | 1.9mg |
| Cooked Broccoli (Boiled, Drained) | 1 cup chopped | 55 | 1mg |
Snack 159 cal · 2.5mg iron
| Food | Serving | Calories | Iron |
|---|---|---|---|
| Dried Pumpkin And Squash Seeds | 1 oz | 159 | 2.5mg |