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Home › Resources › Meal Plans

Iron Rich Meals and Meal Plan {Gluten-Free}

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by Lindsay Cotter Posted: April 15, 2016

Gluten-Free
Iron Rich meal plan photo collage

These iron rich meals are not only nutritious and gluten free, but also delicious! A nourishing meal plan with snacks and meals with at least 15% daily recommended intake of iron, plant based iron included. Plus, these iron rich recipes are also loaded with Vitamin C to help with iron absorption.

Iron Rich meal plan photo collage

Hey friends! And welcome to our first Gluten Free Meal Plan on Cotter Crunch! These gluten free meal plan ideas will rotate depending on nutrients or dietary needs. For instance, this month we are focusing on IRON RICH meals in our gluten free meal plans. Breakfast, Snacks, Lunch, and Dinners! Next month could be dairy free focus or vegetarian focus! So stay tuned,

So 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?

When 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. One 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 foods high in Vitamin C (such as fruit, leafy greens, etc), although heme Iron has higher absorption with Vitamin C foods.

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 mealS

Breakfast and Snacks and Desserts-  Plant Based Iron SourceS

A bowl of chocolate nut-free protein balls.
close up image of vegan cranberry molasses cookies on a baking sheet with one cut in half
overhead image of a woman's hand stirring up chia pudding with protein
glass of overnight oatmeal made with superfoods, spoon in oatmeal.

Chocolate Protein Balls  –

  • These protein balls are made with plant based protein, dates, and nut butter. All great sources of plant based (non heme) iron.

Peaches and Cream Chia Pudding

  • Plant based chia seed protein and peaches/ginger for Vitamin C. Add a touch of ginger for more anti-inflammatory properties.

Superfood Overnight Oatmeal

  • Flaxseed, Chia seed, and gluten free oats are all great sources of plant based non heme iron. Mix in vitamin C rich berries to help boost the iron absorption, and taste obviously!

No Bake Chocolate Fig Bars

  • Figs and dark chocolate are a great source of plant based iron, fiber, and antioxidants! A great iron rich snack or dessert bar.

Homemade Vegan Protein Bars {nut free}

  • With these bars you’ll get a great source of plant based iron from the chickpeas and dried apricots. The vitamin C from the apricots help with iron absorption.

Vegan Cranberry Almond Molasses Gluten Free Cookies 

  • Did you know that molasses is actually a great source of iron? Another reason why we love these cookies.

Lunch –  Heme and NOn Heme Iron Sources 

Overhead shot of finished Socca pizza with mushrooms and zucchinis and topped with sauce
overhead image of a summer strawberry salad recipe including spinach, strawberries, avocado, feta, and pecans in a white bowl

Socca Pizza flatbread

  • This recipe is very customizable! Add meat and vitamin C produce you have yourself a nourishing iron rich meal. Bonus – Did you know chickpeas are also rich iron? Another reason we love socca, it’s made from chickpea flour!

Summer Strawberry  Salad

  • Spinach and strawberries are another great pair to boost iron absorption.

Stuffed Bell Pepper Bowls

  • Double whammy of iron! Quinoa is a good source of non heme iron (plant based) and turkey or beef is another great source of heme iron (animal based iron). These iron sources are paired with vitamin C rich veggies, like spinach and bell pepper, for maximum iron absorption.

Dinner – Heme and Non Heme Iron sources

a vegan greek quinoa burger on a gluten free bun with tzatziki, cucumbers, tomatoes, and fresh herbs

Greek Quinoa Burgers

  • Quinoa is a great source of plant based iron and protein. Top that quinoa patty with juicy tomatoes and/or bell pepper to make one fully loaded plant based iron veggie burger!

 Veggie Soup with Ham

  •  Brussels sprouts and mushroom are rich in vitamin C and D, which pairs well with the ham to increase iron absorption.

CrockPot Sweet and Sour Hawaiian Beef

  • Vitamin C rich Pineapple with Iron Rich Beef make for a great pair to aid iron absorption.

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
  • Brussels Sprouts
  • Pineapple
  • Grapefruit
  • Kiwi
  • Leafy greens
  • Oranges
  • Bell Peppers
  • Strawberries
  • Tangerines
  • Tomatoes
  • Certain Dried Fruit (like apricot/cranberries)

I hope this helps get you started making more iron rich meals! And please keep me posted on if you try any recipes or have questions/suggestions.

Cheers!

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Categories: Gluten-Free, Meal Plans, Nutrition Guides Tags: gluten free snacks, Gut Health Recipes and Nutrition, iron, plant based, training

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Kori

    06/23/2016 at 10:12 AM

    This 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!

    Reply
    • Cotter Crunch

      06/23/2016 at 10:40 AM

      Yea!! I am always learning too friend. Which is what keeps us healthy, right?

      Reply
  2. Psychic Nest

    04/22/2016 at 8:03 PM

    Hi 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

    Reply
    • Cotter Crunch

      04/23/2016 at 6:29 AM

      So glad to be a resource Zaria! Let me know if you try any recipes!

      Reply
  3. Cassie

    04/16/2016 at 3:04 PM

    These are great ideas! I love how informative your post was about iron deficiency with gluten intolerance! I learned so much!

    Reply
    • Cotter Crunch

      04/16/2016 at 3:24 PM

      so glad it helped! Please let me know what other meal plan/nutrition topics you’d like to see. Gluten free of course.

      Reply
  4. Kristy @ Southern In Law

    04/15/2016 at 10:35 PM

    Yesssssss! 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

    Reply
    • Cotter Crunch

      04/16/2016 at 6:30 AM

      Oh man, so been there! Glad you are feeling better though Kristy! xxoo what’s your favorite Iron source or supplement?

      Reply
  5. Jody - Fit at 58

    04/15/2016 at 3:17 PM

    THE COOKIES!!!!!!!!!!!!!!!!!! It all looks amazing!!!!!! Many young women & even older do not pay attention to this! Great Lindsay!!!!

    Reply
  6. Laura @ Sprint 2 the Table

    04/15/2016 at 1:40 PM

    Sooooo… what’s your rate to be a live-in chef? 😉

    Reply
    • Cotter Crunch

      04/15/2016 at 1:51 PM

      tradezies for wine and free room by the ocean?

      Reply
      • Laura @ Sprint 2 the Table

        04/15/2016 at 2:07 PM

        Done!

        Reply
  7. Annmarie

    04/15/2016 at 8:10 AM

    SO much deliciousness- what an awesome resource! Pinned for later 🙂

    Reply
  8. rachel @ Athletic avocado

    04/15/2016 at 7:26 AM

    What an epic meal plan!! That fact that these are all delicious AND healthy is unbelievable 🙂

    Reply
  9. Blair

    04/15/2016 at 7:24 AM

    Gosh, where was this list when I was pregnant?! I was anemic with all 3 pregnancies and this would have been such a great resource!

    Reply
  10. Megan @ Skinny Fitalicious

    04/15/2016 at 6:04 AM

    I 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!

    Reply
  11. Susie @ SuzLyfe

    04/15/2016 at 5:26 AM

    I struggle with chronic anemia, so anything iron rich is always much appreciated! Bonus points for being delicious!

    Reply
  12. Michele @ paleorunningmomma

    04/15/2016 at 5:00 AM

    This 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 🙂

    Reply

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Iron Rich meal plan photo collage
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  • Shop
  • Subscribe
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Iron Rich meal plan photo collage

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