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18 mg of iron a day is the goal, but most foods fall short.
Stack meals with beans, greens, seeds, and some meat or tofu to get there.
Make vitamin C a habit.
We’re told that we need to be consuming 18 mg of iron everyday. On paper, that sounds simple until you think about how little iron is in most foods and how many things (hello, coffee) block it from being absorbed.
These days, as I think about iron, I keep circling back to the same question: How are we expected to get 18 mg of iron, every single day?
What does that actually look like on a plate? And how close am I in my “normal” routine?
This week, I sat down to map it out. Time to put the numbers to the test and see what an 18-mg day really takes.
First, a quick thing to understand: the 18 mg number already accounts for absorption (or lack thereof).
You don’t need to do the math on what actually gets into your blood. Just aim for 18 mg total in your food.
Pairing with vitamin C helps (think lemon, strawberries, and bell peppers), but the target itself is already adjusted.
Breakfast: Veggie omelet with 2 eggs, spinach, and mushrooms (~7.9 mg)
Lunch: Beef & black bean chili (3 oz beef + ½ cup beans + peppers/tomatoes) (~4.5 mg)
Snack: Trail mix with pumpkin seeds + cashews (~2.5 mg)
Dinner: Grilled chicken thigh with quinoa + broccoli (~3.9 mg)
Daily Total = ~18.8 mg
Breakfast: 2 slices whole-grain toast with scrambled eggs + strawberries (~4 mg)
Lunch: Chickpea + roasted veggie bowl with quinoa + hummus (~7.3 mg)
Snack: Dark chocolate + orange slices (~2 mg)
Dinner: Baked salmon with sautéed Swiss chard + roasted potatoes (~4.4 mg)
Daily Total = ~17.7 mg
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Breakfast: 2 slices whole-grain bread with almond butter + orange (~3.3 mg)
Lunch: Lentil + chickpea salad with spinach + lemon dressing (~10 mg)
Snack: Pumpkin seeds + dark chocolate (~4.3 mg)
Dinner: Tofu + broccoli stir-fry with quinoa (~1.3 mg)
Daily Total = ~18.9 mg
Based on these menus, I have to admit, this is not what my diet looks like most days. Greens don’t show up as often as they should, and quinoa? Definitely not a regular. Without a little planning, I’m probably falling short.
What about you? How close do you think you get on a normal day?
📣 I’d love your input! Your feedback helps shape future issues!
Take a few minutes to share your thoughts: ✨ Femme Fortified Survey ✨
How do you make this stick without turning every meal into a math problem? Try these small shifts:
🥘 Pick One Anchor Meal. Choose an iron-rich dish that works for you (chili, grain bowl, stew) and repeat it weekly.
🫘 Batch-Cook Basics. Cook beans or greens in bulk and use them across multiple meals without starting from scratch.
🥬 See green. Toss ½–1 cup of cooked greens (spinach, kale, chard) into at least one meal per day.
🥜 Trailblaze. Mix pumpkin seeds, cashews, and dark chocolate into a weekly trail mix for grab-and-go snacks.
🍊 Vitamin C as a Rule. Add citrus, peppers, or strawberries whenever you eat beans or greens. It boosts absorption.
💬 What’s your anchor meal? Reply and let me know — I’d love to feature your go-to meals in a future issue.