Iron is an essential mineral for the human body and these iron-rich vegan meals are a great way to get in your iron! Our bodies need it in order to make two very important proteins: hemoglobin, which is found in red blood cells and carries oxygen from our lungs to our tissues, and myoglobin, which helps supply our muscles with life-giving oxygen. You can eat foods that have iron in them to help make sure you’re getting enough in a day. Foods that are high in iron include white beans, dark chocolate, sweet potato, and so many others! These foods are easy to incorporate into your diet and are also delicious!
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!
Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Let’s get started!
This week, we’re bringing you iron-rich vegan meals for your breakfast, lunch, dinner, and dessert that are fully vegan and plant-based!
Source: Dark Chocolate Orange Muffins
Looking for iron-rich vegan meals? These breakfasts will definitely help you reach your iron goals for the day! From a yummy strawberry parfait to these dark chocolate muffins, these foods will leave you feeling full and satisfied.
- Strawberry Protein Pudding Breakfast Parfait by Kat Condon
- Quinoa Breakfast Bowls with Cinnamon Apples and Agave by Jamie Bevia
- Quinoa and Oat Breakfast Fruit Rolls by Lena Pfetzer
- Cinnamon Rolls with Sweet Potato Filling by Natalie Martin MS, RD and Lexie Staten MS, RD
- Dark Chocolate Orange Muffins by Teri Macovei
Source: Tempeh Sloppy Joes
These lunches are delicious and definitely are iron-rich vegan meals! From wonderfully easy spinach crepes filled with creamy mushrooms to delicious Indian red beans, you’re lunch will leave you feeling awesome!
- Spinach Crepes With Creamy Mushrooms by Buffy-Ellen Gill
- Healthy Stuffed Potato Skins by Vaishali Honawar
- Swiss Chard Lentil Quinoa Burgers by Joyce Gan
- Rajmah – Indian Red Beans by Rinku Bhattacharya
- Tempeh Sloppy Joes by Molly Patrick
Source: Loaded Lentil Burritos
Dinner is a great way to finish out your day of eating and these iron-rich vegan meals hit the spot! You can make a creamy alfredo using pumpkin seeds, or even enjoy a delicious edamame chickpea burger!
- Creamy Pumpkin Seed Alfredo With Kale and Sweet Peas by Renee Press
- Black Eyed Pea Teriyaki Bowls by Laura Peill
- Roasted Red Pepper, Chickpea, and Spinach Curry by Sonja Trurnit
- Herbed Edamame Chickpea Burgers by Niki Webster
- Loaded Lentil Burritos by Caroline Doucet
Source: Pink Strawberry Cake
Yup, even sweet treats can pack in some iron. These desserts are definitely ones you don’t want to miss out on. There’s a great strawberry cake to make or even enjoy a fruity almond and prune finger cake!
- Almond Prune Danish by Lee Khatchadourian-Reese
- Almond and Prune Finger Cake by Aine Carlin
- Dark Chocolate Peanut Butter Cheesecake by Gabrielle St. Claire
- Pink Strawberry Cake by Holly Jade
- Dark Chocolate Strawberry Cake by Gabrielle St. Claire
Source: Tomato Basil Bruschetta
You can even get iron from your snacks. These iron-rich vegan snacks are a great way to keep yourself healthy and snack on something delicious! You can whip up some tomato basil almonds or even make a smooth white bean dip!
- Tomato Basil Almonds by Stephanie McKinnie
- Tomato Basil Bruschetta by Melissa Tedesco
- Roasted Sriracha Pumpkin Seeds by Robin Runner
- Lemony White Bean Dip by Crissy Cavanaugh
- White Bean and Walnut Cookies by Yana Chistyakova
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based or even giving one of these vitamin-rich citrus meals a try, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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