Iron Rich Healthy Gluten Free Meal Plan Ideas! Snacks and Meals with at Least 15% Daily Recommended intake of Iron. These Iron Rich recipes are also loaded with Vitamin C to help with absorption. Easy gluten free meal plan ideas to boost your health!
Hey friends! And Welcome to my first edition of Gluten Free Meal Plan ideas! I plan on doing this every 15th of the month. The gluten free meal plan ideas will rotate with certain nutrients or dietary needs. For instance, this month we are focusing on IRON RICH gluten free meal plan ideas. Breakfast, Snacks, Lunch, and Dinners! Next month we will focus on Gluten Free and Dairy Free meal plan ideas. Make sense?
I figured since today was tax day, we’d all need a mental break and someone else to do some planning for you. You cool with that?
First, let’s talk about why it’s so important to boost your Iron intake once you become gluten free.
Iron deficiency is one of the most common nutritional deficits found in patients with celiac disease and non celiac gluten sensitivity. – (source)
Chances are if you are just finding out that you are gluten sensitive or celiac, then you probably haven’t been absorbing much Iron. This is due to the damage/weakening of the villi in the small intestine which then causes nutrient malabsorption. Iron from food is mostly absorbed in the upper intestines (which can be damaged by gluten). Ugh, I know. Not so good, eh?
Which this malabsorption happens, then there is more chance of an Iron deficiency anemia to occur.
Iron is a part of “hemoglobin,” a protein which carries oxygen in blood. It’s necessary to transport oxygen to cells, for energy metabolism, normal human growth, reproduction and immune system health. (source)
So to put it briefly, we need iron for all kinds of cellular development and immune health! And for those are gluten sensitive/celiac, we need a little extra until you get your gut health back to 100%.
There are two forms of iron in foods which I’ve briefly spoken about in the past. Once is “heme” iron which is mainly found in meat/animal sources, and the other iron is “non-heme,” which is mainly found in plant based sources. Both sources are more easily absorbed when combined with by foods high in vitamin C (such as fruits, leafy greens/veggies, etc), although heme iron has higher absorption with Vitamin C foods. If you need a re
This week’s iron rich gluten free meal plan does just that! It combines gluten free Iron Rich foods with Vitamin C rich food sources. I’ll specify which meals are heme/non heme iron based below.
You ready to boost that Iron and feel good?!
Let’s plan!
Gluten free iron rich meal plan (at least 15% DRI Iron source)
Breakfast – Plant Based Iron Sources
Lunch – Plant and Animal Iron sources
Snacks/Desserts – Plant Based
Dinner – Heme (animal) based Iron sources
IRON Rich Food Sources –
-
- Organic Red meat (Grass fed if possible)
- Organic Pork/ham
- Organic Poultry
- Seafood/Fish
- Beans/Lentils/Peas
- Dark green leafy vegetables
- Dried fruit (cranberries, figs, raisins and apricots)
- Iron-fortified gluten free grains/breads
- Fortified Pea Protein/Rice Protein
VITAMIN C Rich Food Sources
-
- Broccoli
- Papaya
- Brussel Sprouts
- Pineapple
- Grapefruit
- Kiwi
- Leafy greens
- Oranges
- Bell Peppers
- Strawberries
- Tangerines
- Tomatoes
- Certain Dried Fruit (like apricot/cranberries)
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Michele @ paleorunningmomma says
April 15, 2016 at 5:00 AMThis topic is fresh on my mind today with the marathon Monday and having to plan what to bring with me to eat this weekend so this was more helpful than you realize! Normally I’m all about the bacon as you know but I like all the info about the other options. A burger still my be my favorite iron source though 🙂
Susie @ SuzLyfe says
April 15, 2016 at 5:26 AMI struggle with chronic anemia, so anything iron rich is always much appreciated! Bonus points for being delicious!
Megan @ Skinny Fitalicious says
April 15, 2016 at 6:04 AMI knew this was an issue with celiac but I did not realize it was an issue for gluten sensitivity as well. Makes sense though and makes sense why I’ve been anemic for years now. Now wonder I like chocolate!
Blair says
April 15, 2016 at 7:24 AMGosh, where was this list when I was pregnant?! I was anemic with all 3 pregnancies and this would have been such a great resource!
rachel @ Athletic avocado says
April 15, 2016 at 7:26 AMWhat an epic meal plan!! That fact that these are all delicious AND healthy is unbelievable 🙂
Annmarie says
April 15, 2016 at 8:10 AMSO much deliciousness- what an awesome resource! Pinned for later 🙂
Laura @ Sprint 2 the Table says
April 15, 2016 at 1:40 PMSooooo… what’s your rate to be a live-in chef? 😉
Cotter Crunch says
April 15, 2016 at 1:51 PMtradezies for wine and free room by the ocean?
Laura @ Sprint 2 the Table says
April 15, 2016 at 2:07 PMDone!
Jody - Fit at 58 says
April 15, 2016 at 3:17 PMTHE COOKIES!!!!!!!!!!!!!!!!!! It all looks amazing!!!!!! Many young women & even older do not pay attention to this! Great Lindsay!!!!
Kristy @ Southern In Law says
April 15, 2016 at 10:35 PMYesssssss! After having two iron infusions (due to coeliac disease and being allergic to iron supplements!) I am always looking to pack my diet with iron so these recipes are PERFECT! <3
Cotter Crunch says
April 16, 2016 at 6:30 AMOh man, so been there! Glad you are feeling better though Kristy! xxoo what’s your favorite Iron source or supplement?
Cassie says
April 16, 2016 at 3:04 PMThese are great ideas! I love how informative your post was about iron deficiency with gluten intolerance! I learned so much!
Cotter Crunch says
April 16, 2016 at 3:24 PMso glad it helped! Please let me know what other meal plan/nutrition topics you’d like to see. Gluten free of course.
Psychic Nest says
April 22, 2016 at 8:03 PMHi Lindsay,
I am so glad I found your post, I was searching for healthy iron rich recipes the last days. I have to bookmark and make them all! Thank you so much! 🙂
Zaria
Cotter Crunch says
April 23, 2016 at 6:29 AMSo glad to be a resource Zaria! Let me know if you try any recipes!
Kori says
June 23, 2016 at 10:12 AMThis is such an awesome post! I love gathering more information on Celiac and gluten free for my fiance. Even as an RD, I’m still learning how to better cook and meal plan for him and I!
Cotter Crunch says
June 23, 2016 at 10:40 AMYea!! I am always learning too friend. Which is what keeps us healthy, right?