Monday
Breakfast
Folate
Fiber
- Oatmeal with berries & chia seeds
- 1 boiled egg
- Warm lemon water
Lunch
Iron
Protein
- Grilled chicken salad with spinach
- Quinoa & avocado bowl
- Orange (for iron absorption)
Dinner
Omega-3
Calcium
- Baked salmon
- Steamed broccoli & sweet potato
- Greek yogurt
Tuesday
Breakfast
- Smoothie with banana, spinach, milk
- Whole-grain toast with peanut butter
Lunch
- Lentil soup + mixed veggies
- Brown rice & cucumber salad
Dinner
- Turkey meatballs + zucchini noodles
- Cheese & tomato side