Weekly meal plan: zinc and iron-rich meals!



Ingesting smaller nutrients like iron and zinc can feel difficult; It can be hard to tell if you’re getting enough or needing more. However, by eating a balanced variety of fruits and vegetables, you can get many different micro- and macronutrients from a wide variety of foods! This nutritional plan focuses on getting enough zinc and iron, which are two essential micronutrients. Cashews, pumpkin seeds, hemp seeds, and kale are all great sources of iron, while legumes, nuts, seeds, and tofu are great sources of zinc.

If you’re looking for more information about zinc and iron, check out these sources: How To Get Plant-Based Zinc To Boost Immunity And Reduce Inflammation, And 15 Zinc-Rich Recipes To Boost Immunity And Reduce Inflammation, and 10 iron – rich plant-based foods for more energy and endurance!

We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy! And don’t forget to check out our weekly menu archive!

Are you ready for a week of delicious vegan foods that will keep you nourished and satisfied? Let’s begin!

This week we’re bringing you zinc and iron rich meals for breakfast, lunch, dinner, and dessert! And they are completely vegan and plant-based!


Source: Grain-Free Coconut Hemp Seed Granola

Nice Monday! Start your week with these delicious meals including this crunchy granola, delicious tacos and end the day with a sweet treat made from chocolate pumpkin seed rind!


Vegan rice with olives and basil

Source: Rice with Olives and Basil

It’s Tuesday and it’s the perfect day for delicious muffins made with hemp seeds! These muffins can be made in a blender, which makes this recipe super easy. Plus, you can use the extras for a snack or other breakfast all week long!


Vegan taco salad with tofu chorizo

Source: Taco Salad with Tofu Chorizo

It’s the middle of the week and you may feel like the week is going too fast or too slow. Don’t worry, these meals have your back. Start with this meal of tofu strips and waffles for breakfast and enjoy a warming soup for dinner. In addition, these biscuit bars are a wonderful way to end the day with something sweet!


Vegan lentil puree with grilled vegetables

Source: Crushed Lentils with Grilled Vegetables

The week is almost over and it is hard to believe that it is possible to include iron and zinc in your meals. Start this day with a simple parfait to eat on the go! And round off the day with delicious berry crumble bars that you can enjoy with a large glass of non-dairy milk!


Vegan kale pesto soba noodle bowls

Source: Kale Pesto Soba Noodle Bowls

Happy friday! Finish the week the delicious way with this west coast kale salad for dinner and enjoy a raw carrot cake with cashew vanilla frosting! This dessert is perfect to start your weekend off and you can enjoy all the extras with some friends!

Learn How To Make Plant-Based Meals At Home!

Vegan Matcha Latte with coconut milk

It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, Intestinal health, and More! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you who want a more plant-based diet, we highly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it’s the largest plant-based recipe source to help reduce your environmental footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.

Here are some great resources to get you started:

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