Best Simple Meals for Iron Boost

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Feeling Tired? Start in Your Kitchen

If you’ve read my post on Iron & Fatigue, you already know that low iron can leave you exhausted. The good news? You can raise iron levels gently through food — especially when you combine iron-rich ingredients with vitamin C boosters.

Here are five easy, Mediterranean-inspired meals I make often — simple, nourishing, and designed to help your body absorb and actually use iron.

1. Steak with Roasted Broccoli (Vit C) & Lemon Tabbouleh (Vit C) on Couscous

Ingredients (serves 2):

• 2 small sirloin or flank steaks (Iron Source)

• 2 cups broccoli florets (Vitamin C Booster)

• 1 cup cooked bulgur wheat

• ½ cup chopped parsley (Vitamin C Booster)

• ½ cup diced tomatoes (Vitamin C Booster)

• Juice of 1 lemon (Vitamin C Booster)

• 1 Tbsp olive oil + salt & pepper

• Couscous

Steps:

1. Roast broccoli 15 min @ 425 °F.

2. Grill steaks 3–4 min per side.

3. Prepare Couscous as directed.

4. Mix bulgur, parsley, tomatoes, lemon, and olive oil.

5. Serve steak with broccoli and tabbouleh and couscous for base.

   
   

→ Vitamin C from lemon, parsley, and tomatoes helps your body absorb iron from steak.

"These Lodge Cast Iron Pans provide you with some iron while cooking. Additionally, a good Chef's Knife simplifies preparation significantly." - A.Q.

2. Spinach (Iron) and Berry (Vit C) Salad with Mediterranean Vinaigrette

Ingredients (serves 2):

• 3 cups baby spinach (Iron Source)

• ½ cup strawberries or mixed berries (Vitamin C Booster)

• ½ cup grilled chicken or 1 boiled egg (Iron Source)

• 1 Tbsp crumbled feta (optional)

• 2 Tbsp olive oil

• 1 Tbsp lemon juice (Vitamin C Booster)

• ½ tsp Dijon mustard + salt & pepper

Steps:

1. Whisk vinaigrette ingredients.

2. Toss spinach, berries, protein, feta.

3. Drizzle and serve.

→ Vitamin C from berries and lemon increases absorption of iron from spinach and chicken.

"A quick note on feta: A little feta adds flavor and protein without affecting iron absorption. Calcium only blocks iron in large amounts, so a light crumble (1–2 Tbsp) is perfectly fine — and makes iron-rich meals easier to enjoy." - A.Q.

3. Lentil (Iron) & Herb Soup with Lemon (Vit C)

Ingredients (serves 4):

• 1 cup dry lentils (Iron Source)

• 1 small onion, diced

• 2 cloves garlic, minced

• 1 carrot, chopped

• 4 cups broth

• 1 Tbsp olive oil

• Juice of ½ lemon (Vitamin C Booster)

• 2 Tbsp chopped parsley (Vitamin C Booster)

• Salt & pepper

Steps:

1. Sauté onion, garlic, and carrot in olive oil 3–4 min.

2. Add lentils and broth; simmer 25–30 min until tender.

3. Stir in lemon juice and herbs.

→ The lemon and parsley provide vitamin C that unlocks lentils’ iron benefits.

"I like this cast iron dutch pot and am looking at this Immersion blender to help me prep." - A.Q.

4. Salmon (Iron) with Roasted Red Peppers (Vit C) & Quinoa Tabbouleh (Vit C)

Ingredients (serves 2):

• 2 salmon fillets (Iron Source)

• 1 red bell pepper, sliced (Vitamin C Booster)

• 1 cup cooked quinoa (Iron Source)

• ¼ cup chopped cucumber

• ¼ cup diced tomato (Vitamin C Booster)

• Juice of 1 lemon (Vitamin C Booster)

• 1 Tbsp olive oil + salt & pepper

Steps:

1. Roast red pepper 15 min @ 425 °F.

2. Bake or pan-sear salmon 12 min.

3. Combine quinoa, veggies, lemon, and olive oil.

4. Serve salmon over peppers with quinoa tabbouleh.

→ Vitamin C from red peppers, tomato, and lemon helps your body use iron from salmon and quinoa.

5. Morning Smoothie — Berries (Vit C) Spinach (Iron) & Greek Yogurt (Iron)

Ingredients (serves 1–2):

• 1 cup mixed berries (Vitamin C Booster)

• 1 cup spinach (Iron Source)

• ½ cup Greek yogurt (Iron Source)

• ½ cup water or almond milk

• 1 tsp honey (optional)

• 1 Tbsp chia or protein (optional)

  
  

Steps:

1. Blend everything until smooth.

2. Adjust liquid for texture.

→ Vitamin C from berries boosts the iron from spinach and yogurt for an energizing start.

"I use this Ninja blender for smoothies and sauces. And of course who doesn't like glass jars? Check out these glass jars with a handle." - A.Q.

Closing Thoughts

Every meal is a chance to rebuild your strength.

When you see (Iron Source) and (Vitamin C Booster) side by side on your plate, you’re not just eating — you’re helping your body absorb what it truly needs.

"If you haven’t yet, read Iron & Fatigue to learn why these simple pairings support real energy from within." - A.Q.