Meal Plan For Anemic Person


Since most of the meals Plan for anemic people have spinach as their ingredients, there is no wonder why they are green in color. Anemia actually means your body is not getting enough iron. Substituting spinach leaves into your diet can help overcome this condition. Meal planning and preparing foods in advance makes it easier to keep up with a healthy diet, especially if you’re prone to forgetfulness. So today’s topic is meal plan for anemic person.

Diet Chart For Iron Deficiency Anemia Patients

Concerning Iron Deficiency Anaemia Diet An iron deficiency meal plan Iron Deficiency in Anemia Patients Dietary Restrictions for Managing Iron Deficiency in Anemia: Foods to Limit and Avoid Anemia Eat Well to Control Iron Deficiency



It is well-known that a lack of iron contributes to anemia. However, there may be more causes for the onset of anemia. The World Health Organization claims that iron insufficiency is the most prevalent nutritional issue worldwide.

Anemia is eventually brought on by a lack of RBC formation in the blood, which is caused by iron deficiency. Only when oxygen has bound to hemoglobin in the blood can oxygen be transported by the blood to the rest of the body. Blood cannot provide enough oxygen to the body’s cells when anemia is present. The body so feels worn out and frail.

According to the WHO research, 30 percent of the world’s population develops anemia as a result of persistent iron deficiency. According to the latest Global Nutrition Report 2017, things are worse in India. In India, anemia affects 51% of women of childbearing age. Due to excessive menstrual bleeding, uterine fibroids, and pregnancy, women are more susceptible to anemia. When a person consumes food that is deficient in iron, they become iron deficient.

For those with iron deficiency anemia, a diet meal plan should include the following foods:

  1. Dark green, leafy vegetables such as broccoli, spinach, fenugreek (methi), amaranth leaves and lettuce have high iron content.
  2. Dried fruits such as raisins, almond, etc.
  3. Meat: Red meat, lamb, pork.
  4. Eggs
  5. Foods rich in Vitamin C help in absorption of iron such as cauliflower, tomatoes, apple, and oranges.

We develop a diet strategy that incorporates foods high in iron in order to recover from anemia quickly. It’s simple to follow this three-course meal plan for someone who is anemic. The local market has all the foods that are stated in this meal plan for iron deficient anemia issues. We also include a list of foods to stay away from when following this diet’s meal plan.

Diet Plans for Iron Deficiency Anemia Patients

Breakfast (8:00-8:30AM)Brown bread (3 slices) + Milk n Banana shake (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM)1 Orange + Grapes (1 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Masoor Daal (1/2 cup) + Fried Joseph’s coat leaves (1/4th cup) + 1/4th fresh lime + Fish/ Egg/ Veg. Curry (1/2 cup)
Evening (4:00-4:30PM)1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM)2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Breakfast (8:00-8:30AM)Egg Poach n Toast (3 slices) + Milk (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM)1 Orange + 1 Guava
Lunch (2:00-2:30PM)2 Chapati + Mixed Daal (1/2 cup) + 1/4th Fresh lime + Potato n Drumstick curry (1/2 cup) + Fried Fish (1pc)
Evening (4:00-4:30PM)1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM)2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Breakfast (8:00-8:30AM)Vegetable soup (carrot, garlic, spring onions, broccoli, corns) 1 cup + Toast (2 slices) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM)1 Orange + Pomegranate (1/2 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Rajma (1/2 cup) + Fried Joseph’s coat leaves (1/4th cup) + 1/4th fresh lime + Fish/ Egg/ Veg. Curry (1/2 cup)
Evening (4:00-4:30PM)1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM)2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Breakfast (8:00-8:30AM)Spinach Uthappam (2) + Milk (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM)1 Orange + Grapes (1 cup)
Lunch (2:00-2:30PM)2 Chapati + Bengal gram Daal (1/2 cup) + 1/4th Fresh lime + Fried Joseph’s coat leaves (1/4th cup) + Paneer/ Soy bean Curry (1/2 cup)
Evening (4:00-4:30PM)1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM)2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Breakfast (8:00-8:30AM)Brown bread (3 slices) + Milk n Banana shake (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM)1 Orange + Pomegranate (1/2 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Rajma (1/2 cup) + Fried Joseph’s coat leaves (1/4th cup) + 1/4th fresh lime + Fish/ Egg/ Veg. Curry (1/2 cup)
Evening (4:00-4:30PM)1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM)2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Breakfast (8:00-8:30AM)Egg Poach n Toast (3 slices) + Milk (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM)1 Orange + 1 Guava
Lunch (2:00-2:30PM)2 Chapati + Mixed Daal (1/2 cup) + 1/4th Fresh lime + Potato n Drumstick curry (1/2 cup) + Fried Fish (1pc)
Evening (4:00-4:30PM)1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM)2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)
Breakfast (8:00-8:30AM)Spinach Uthappam (2) + Milk (1 cup) + 4 Almonds + 3 Cashew nuts
Mid-Meal (11:00-11:30AM)1 Orange + Pomegranate (1/2 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Daal (1/2 cup) + Fried Joseph’s coat leaves (1/4th cup) + 1/4th fresh lime + Fish/ Egg/ Veg. Curry (1/2 cup)
Evening (4:00-4:30PM)1 cup Green tea + Roasted Rice flakes n grated coconut (1/3 cup)
Dinner (8:00-8:30PM)2-3 Chapati + Veg./ Fish Curry (1/2 cup) + Fried Beetroot (1/3 cup)

Iron Deficiency Anemia Diet Restrictions: Food Items To Limit

If you are suffering from iron deficiency and following this diet plan to recover from the anemia problem, then you can avoid these food items and drinks.

  1. Red wine. The reservatrol that helps fight heart disease and cancer seems to inhibit iron absorption.
  2. Coffee. Coffee can also keep you from absorbing iron into your system. Avoid it within an hour either way of an iron supplement or iron rich meal.
  3. Black and green teas chelate with iron from plant sources, making it indigestible.
  4. Calcium rich Foods: Calcium interferes with the absorption of iron in the body thereby worsening the condition. Avoid Foods packed with calcium include milk and milk products like cheese, yoghurt, nuts and bananas.
  5. Gluten-containing foods: Gluten, in some people, damages the intestinal wall preventing absorption of iron and folic acid, both of which are required for the production of red blood cells (RBCs). Gluten is mainly found in pasta, wheat products, barley, rye and oats.
  6. Phytate-rich foods: Phytates usually bind with the iron present in the digestive tract thereby preventing its absorption. Therefore, people with iron-deficiency anaemia are advised to avoid foods containing phytates or phytic acid like legumes, brown rice, whole-grain wheat and nuts.
  7. Oxalic acid foods: People with anemia are advised to consume these foods in limited quantities and if possible stay away from them during the course of medication. Foods containing oxalic acid are peanuts, spinach, parsley (ajwain) and chocolates.

Do’s And Dont’s While Following Diet Plan for Iron Deficiency Anemia


  1. Include more green leafy Vegetables in diet.
  2. Eat pulses and legumes to increase your iron intake.
  3. Include all variety fruits and Vegetables.
  4. Eat lean red meat and liver, which are rich in easily absorbed iron.
  5. When you consume iron-rich food include a source of Vitamin C. Vitamin C helps with the absorption of iron.


  1. Avoid eating dairy products 2 hours before and after you consume iron-rich foods.
  2. Avoid coffee, tea and colas when trying to boost your iron levels.

Food Items You Can Easily Consume In Iron Deficiency Anemia Problem

To manage iron deficiency and recover quickly from anemia, you can consume these healthy food items:

  1. Spinach: It is found out that half a cup of boiled spinach contains
  2. 2 mg of iron and this accounts for about 20 percent of the iron requirement for a woman’s body. So, make sure that you take spinach in your daily diet to increase the blood in your body. Other green leafy vegetables of radish, pumpkin, drumstick can also do the same.
  3. Red Meat: There is rich iron content in lamb, beef and other red meats. It contains heme-iron which will be easily absorbed by the body. The heart, kidneys, and the liver of the red meats are those parts that contain high quantities of iron.
  4. Tomatoes: Vitamin C is the main ingredient in tomatoes along with lycopene. The Vitamin C in tomatoes helps in easy absorption of iron. Tomatoes are also rich in beta carotene and Vitamins E and hence help in natural conditioning of the hair and skin.
  5. Eggs: Eggs are a rich source of proteins and contain a lot of antioxidants that will help in stocking up vitamins in the body when you are suffering from anemia. A large egg is said to contain 1 mg of iron and hence consumption of an egg everyday will help in fighting anemia.
  6. Soy Beans: Beans are a great source of iron and vitamins. Soybeans are considered to be the beans that contain high iron content. It contains phytic acid that prevents the absorption of iron. Soybean is a low fat and high protein food that fights anemia.
  7. Apple And Dates: Apple and dates are also known to help in boosting iron levels in the body. Eating an apple a day and about 10 dates daily will help to fight anemia.
  8. Citrus and vit-c rich foods- Fruits such as lemon, oranges, grape fruits, amla should be consumed as vit-c helps in absorption of non-heame iron (iron from vegetable sources).

What to Eat When You Have Iron Deficiency Anemia

Dietary Recommendations for Better Management

The medical term “anemia” describes a lack of sufficient red blood cells in your body. Iron deficiency is one of the most typical causes of anemia, and it can occur if you don’t consume enough iron from your diet or if your body has trouble absorbing it. The anemia diet places a strong emphasis on items that can treat (and prevent) iron deficiency while avoiding those that can impair iron absorption.

Dark green leafy vegetables
Martin Barraud / Getty Images

Most adults should consume 7 to 18 grams (g) of iron each day. You might need to modify your iron consumption if you eat a plant-based diet, have certain medical problems, or are pregnant.


Your doctor will probably recommend changing your diet if you have anemia brought on by an iron shortage. According to research, iron deficiency anemia can be effectively managed with diet.

Your doctor might advise you to try the anemia diet first before pursuing other therapies because it frequently improves mild iron deficiency without the negative side effects of oral iron supplements.

Even if you developed iron deficiency anemia for reasons unrelated to your eating habits, increasing your intake of foods high in iron (and reducing your intake of foods that block iron absorption) is an excellent place to start. Although it might not be the only reason causing your anemia, you do have some control over it.

How It Works

Iron comes in two different varieties. If you’re on an anemic diet, you’ll need to eat a variety of meals to obtain enough of both kinds. Heme iron is abundant in red meat; non-heme iron is present in vegetables. Although you require both, heme iron is usually easier for your body to absorb.

A diet for anemia focuses on foods that are high in iron as well as those that are good providers of additional nutrients, such as vitamin C, vitamin B12, and folic acid, which aid in the body’s absorption of iron. Additionally, it forbids the eating of several foods and drinks that hinder the absorption of iron.

While many supplements are available over-the-counter or as a component of multivitamin preparations, consult your doctor before beginning to use iron tablets.


A short-term issue called anemia may develop if your body is under stress as a result of an illness, an injury, or surgery. If you need extra iron, your doctor may suggest eating more foods high in it or taking a supplement, but no other medications.

You might be able to resume your usual eating habits after your levels have returned to normal. Even when your iron levels increase, your doctor may advise you to maintain the dietary modifications you’ve made or keep taking supplements if they believe you’re at danger of becoming anemic again.

To maintain healthy iron levels if you have chronic anemia, you typically need to adjust your diet permanently. Your doctor might advise you to include daily oral iron supplements in your regular routine or suggest eating red meat a few times per week.

However, there are some situations where diet (and supplements) are insufficient. Your doctor may recommend further therapies such as a blood transfusion or routine intravenous (IV) iron infusions if your iron level is extremely low (for example, following an injury that results in significant blood loss) or if you are unable to absorb or store iron from meals.

What to Eat

Foods like red meat, which naturally contain iron, are among these. When others are manufactured, iron is added to them. In fact, foods that are fortified with iron account for nearly half of the iron that Americans consume through diet.

When planning your meals, you have a variety of naturally high-iron foods as well as cereals that have been fortified with iron, such cereal.

Compliant Foods

  • Beef
  • Liver
  • Tuna
  • Poultry
  • Sardines
  • Pork
  • Kidney beans, lentils
  • Oysters
  • Cashews, pistachios
  • Chickpeas
  • Sweet potato
  • Tofu, soybeans
  • Raisins, dried fruit
  • Dark leafy greens
  • Tomatoes
  • Citrus fruits
  • Bok choy
  • Bell peppers
  • Pumpkin or pumpkin seeds (pepitas)
  • Iron-fortified bread, flour, cereal, and pasta
  • Black-strap molasses

Non-Compliant Foods

  • Coffee
  • Tea
  • Wine
  • Herbs and spices
  • Milk, yogurt, cheese
  • Eggs
  • Peppermint
  • Apples
  • Walnuts
  • Almonds
  • Rhubarb
  • Wheat/gluten
  • Brown rice
  • Barley, rye, oats
  • Peanuts
  • Parsley
  • Chocolate/cocoa
  • Raspberries
  • Sesame
  • Blueberries
  • Blackberries
  • Soda

Fruits and vegetables: Dark leafy greens—such as spinach, Swiss chard, and kale—are natural sources of non-heme iron, as are peas, string beans, Brussels sprouts, and sweet potatoes. Figs, dates, and raisins are a good source of iron, as are other dried fruits like apricots. In addition, some options—especially citrus—are particularly high in vitamin C, which can help lessen the negative effects of phytates—compounds that reduce iron absorption.

Grains: Whole grain breads, cereals, and pastas are high in phytates. However, these foods (and the flour used to make them) are often fortified with iron.

Dairy: In general, dairy products aren’t naturally good sources of iron, though milk is often fortified. If you eat a diet high in calcium, it may affect your body’s ability to absorb iron. (This is especially true for infants and young children, who may drink a lot of cow’s milk.)

However, your body does need some calcium for several critical functions, including bone health. Your healthcare provider may tell you to avoid eating cheese or yogurt, as well as drinking milk, with your iron supplement or as part of an iron-rich meal.

Proteins: Meat (especially beef, veal, and liver) can provide heme iron in your diet. Many types of seafood and shellfish are good sources of iron, especially oysters, tuna, and sardines. If you do not eat animal products, soybeans and tofu can be iron-rich protein sources for plant-based diets. 

Nuts, beans, and legumes are high in phytates, but these foods are also good sources of folate, which can improve iron absorption. Pistachios are an iron-rich snack that isn’t as high in calories as other nuts. While eggs are a good source of protein and do contain some iron, they also can inhibit iron absorption—especially when the yolk is included.

Dessert: Maple syrup, honey, corn syrup, and black-strap molasses are sweet iron sources that can be used for baking. Adding dark chocolate, dried fruits, raisins, or nuts to cookies or cakes can add a little iron as well. 

Beverages: Coffee, tea, and wine contain polyphenols, which can inhibit iron absorption. You may want to limit your intake of these drinks altogether, or at least avoid having them with an iron-rich meal.

Recommended Timing

There is no set timetable or quantity of meals required for the anemia diet. Instead, it’s critical to think about the timing of your meals because particular food pairings might affect how well or poorly iron is absorbed.

For instance, one study examined each meal separately to evaluate iron absorption when various foods were combined. According to the study, eating meals that include contain meat that contains heme increases the body’s ability to absorb non-heme iron by 2.5 times.

The same study also discovered that when a meal contains 165 mg of calcium, or approximately as much as a slice of cheese, the body’s capacity to absorb iron may be lowered by half.

However, other researchers who examined numerous experiments conducted over a long period of time did not discover that calcium significantly affected iron absorption.

Coffee and tea, which contain polyphenols or tannins, may hinder your body’s ability to absorb iron if you consume them concurrently with food. If these beverages are consumed between meals rather than with them, the effect might be decreased.

While some drugs may become less effective when they interact with iron, others may make it more difficult for your body to absorb iron. When using a diet for anemia, go by your doctor’s recommendations on when to take any medications that have been recommended. For instance, you might be instructed to postpone taking your thyroid medication for at least two hours following a meal high in iron.

Cooking Tips

You must be careful while planning and preparing meals because there is a chance that combining certain foods will affect how much iron is absorbed. Consider ingredient substitutes, for instance, if a recipe calls for a non-compliant meal.

Also, consider your pairings. Try topping a salad with thinly sliced steak, for instance, to encourage improved iron absorption. This may help your body properly absorb the iron included in spinach. Avoid drinking your morning coffee or tea when you are eating iron-fortified cereal for breakfast.

These suggestions could increase your meal’s iron content:

  • Choose cookware wisely: Some research has shown that cooking meat or vegetables in a cast iron skillet can help boost its iron content.
  • Reduce cooking time: To the extent you’re able, without compromising food safety, aim to cook food for as short a time as possible to maintain its nutritional benefits.
  • Add citrus: Citric acid can boost your body’s iron uptake. Try drizzling a little lemon juice on your grilled fish before digging in.


Even while red meat is a rich source of iron, you might not want to consume it every day if you have certain medical conditions or risk factors. Find out from your doctor how frequently you should try to consume meat each week.

You run the danger of getting low calcium levels if you restrict dairy products to increase your body’s iron absorption. If you are more likely to develop osteoporosis, your doctor may want to check your bone mass (density).


Modifying how you eat can affect other areas of your life and other aspects of your health.

General Nutrition

You will probably be consuming the kinds of foods that also supply additional (and valuable) nutrition if you increase the amount of iron-rich foods in your diet. For instance, leafy greens are a great source of fiber, vitamin K and A, potassium, and iron in addition to being high in fiber.

On the other side, red meat can have a high cholesterol content despite being a good source of protein and iron. Lean cuts of beef can be a significant component of an anemic diet when consumed in moderation, particularly if you cook them using low-fat techniques and avoid salty condiments like steak sauce.


Hereditary hemochromatosis can also cause your body to have too much iron. This is due to genetic modifications that prevent your body from controlling the level of iron in your blood. Hereditary hemochromatosis might cause your iron levels to rise excessively high when you begin an anemic diet because they were initially too low.

In addition, those who consume large amounts of iron, suffer from alcoholic liver disease, or receive several blood transfusions may develop secondary or acquired hemochromatosis.

If you encounter any indications or symptoms of iron overload or hemochromatosis while taking iron or vitamin supplements, let your doctor know. These include:

  • Joint pain
  • Chronic fatigue
  • Bronze-colored skin
  • Erectile dysfunction
  • Fertility issues
  • Flexibility

These days, most restaurants are accommodating when it comes to adjusting dishes for dietary reasons, so ask about suitable substitutions if necessary. You can also consider creating your own iron-packed meal by ordering several items à la carte, rather than an off-the-menu dish.

Dietary Restrictions

If you are iron deficient and follow a special diet to manage a health condition, you may need to make adjustments. Iron deficiency can result from some medical diseases that impair your body’s capacity to absorb nutrients, such as inflammatory bowel disease.

Eating a restricted diet can make it more difficult for you to acquire all the nutrition you require if you have food allergies that require you to avoid certain foods, such as gluten if you have celiac disease. Working with a trained dietitian can help you determine your nutritional requirements and develop meal plans that will satisfy them.

You might need to adjust your diet if iron deficiency is the cause of your anemia. Your doctor might advise increasing your intake of foods that are high in iron or reducing your intake of items that can prevent iron absorption. You may need to take iron supplements or other vitamins and minerals, like folic acid, vitamin B12, and vitamin C, to help your body use iron.

You may be more susceptible to developing anemia if you have particular medical problems or risk factors, such as celiac disease, being pregnant, menstruation frequently, or eating a vegan or vegetarian diet. You could require a blood transfusion or iron infusions to get your body’s levels back to normal if your anemia is severe or doesn’t react to dietary changes.

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