The 7-Day Iron Meal Plan
A week of iron-rich dinners, already planned
7 easy dinners and one shopping list, made from ordinary grocery-store ingredients. Shop once, cook from the page, and get your evenings back.
The week
Each dinner serves 4. Iron is per serving, counted from USDA food data. Times include chopping.
Day 2Red lentil and spinach dal with rice
Day 3Sheet-pan chicken thighs with chickpeas and kale
Day 4Tofu, edamame and broccoli stir-fry
Day 5Garlic shrimp linguine with parsley
Day 6Shakshuka with chickpeas and spinach
Day 7Chili rice bowls, from Day 1's frozen half
What's inside
- 7 Easy dinners, step by step, with ingredients in cups and grams.
- One shopping list for the whole week, grouped by store aisle. About $80–100 to feed 4 for 7 dinners (US store brands, October 2026).
- Cook once, eat twice: Day 1 is a double batch, and half becomes Day 7's dinner.
- 3 world-kitchen swaps for when you want something different: a Moroccan-style beef and chickpea stew, Ethiopian-style misir wot, and a palak-style tofu and spinach curry.
- Iron per serving on every recipe, from USDA FoodData Central, plus simple iron tips from the NIH.
- Vegetarian, gluten-free and nut-free notes: Days 2, 4 and 6 are vegetarian, every other day has a vegetarian swap, and there are no nuts anywhere.
- A 19-page printable PDF. Read it on your phone or print it for the fridge.
Questions
How do I get it?
Right after you pay, you land on a download page. Tap the button and the PDF is yours. Bookmark that page; if you lose it, email hello@asknutmeg.com and we'll send it again.
Can I try a recipe first?
Yes. Day 1, the beef and bean chili, is free to read and cook.
Are the times and costs exact?
They're careful estimates: every time was worked out step by step and rounded up, and costs come from US government average food prices. Cooked a recipe? Tell us your real time and what you paid, and you'll get every updated version free.
What if it's not for me?
Not useful? Email us and we'll refund you.