Physician-Designed · Evidence-Based
A Meal Plan That Actually Replenishes Iron
Iron nutrition fails on absorption, not intake — tea with your spinach can block most of the iron in it. Your plan engineers the chemistry: heme sources scheduled weekly, vitamin C paired with every plant-iron meal, and inhibitors timed out of the way.
How your weekly plan adapts
- Lean red meat 3–4× weekly — heme iron absorbs ~25%, several times better than plant iron
- Every plant-iron meal (lentils, spinach, beans) paired with vitamin C — bell peppers, citrus, strawberries
- Coffee and tea scheduled ≥1 hour away from iron-rich meals (tannins block absorption)
- High-calcium foods separated from your biggest iron meals
- Targets set by sex and life stage (16 mg/day premenopausal, 8–11 otherwise)
What a day can look like
Illustrative examples — your actual plan is built from your full profile (conditions, medications, allergies, budget, and cuisine preferences).
- Breakfast: 2 eggs with sautéed bell peppers (vitamin C); coffee held for mid-morning
- Lunch: Lentil bowl with citrus dressing and strawberries on the side
- Dinner: Lean beef (~¼ lb) stir-fry with broccoli over rice
Your first plan takes about 2 minutes
Build your profile once — conditions, medications, allergies, budget — and get a personalized weekly plan with a grocery list you can send to Instacart or Kroger.
Create your planBasic $9.99/mo · Pro $24.99/mo · cancel anytime
Common questions
Can food alone fix my anemia?
Food is the foundation, but established anemia often needs your physician’s plan (oral or IV iron) too. This plan maximizes dietary repletion and absorption alongside whatever they prescribe.
I don’t eat much red meat — can this still work?
Yes, with stricter chemistry: bigger plant-iron portions, vitamin C at every one of those meals, and tighter timing of coffee, tea, and calcium. The plan handles the choreography.
Why does my coffee timing matter?
Polyphenols in coffee and tea can cut non-heme iron absorption dramatically when consumed with the meal. An hour of separation largely removes the effect.
Related condition plans
MyNutriCart provides nutrition education and meal planning, not medical care. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician about your condition, medications, and before changing your diet. Some conditions and medications require direct physician supervision and are not eligible for automated plans.