How much iron and fibre should you get each day?

The article recommends 25–35 g of fibre and 9–15 mg of iron per day.

What increases and decreases iron absorption?

Vitamin C, for instance a glass of juice, enhances iron absorption, while coffee and tea reduce it. The article therefore suggests skipping coffee with meals and having a glass of juice instead.

How much red meat and fish is recommended per week?

No more than 500 g of red meat per week, and 300–450 g of pure fish per week, of which 200 g should be fatty fish.

How do you calculate your basal metabolic rate?

With Mifflin's formula: women (10 x weight in kg) + (6.25 x height in cm) − (5 x age) − 161; men (10 x weight in kg) + (6.25 x height in cm) − (5 x age) + 5. The result is then multiplied by your activity factor (PAL).

How many calories should you cut to lose weight?

The article says reducing intake by 500 calories per day is sufficient, and that adding 500 extra calories per day is the approach for gaining weight.

How much omega-3 is recommended if you eat little fish?

At least 250 mg of EPA/DHA daily, and the article advises an omega-3 supplement for those who eat little fish.

Diet Plan That Ensures You Get Enough Iron and Fiber! | Hardworkout Magazine

Key takeaways

- Vitamin C from a glass of juice increases iron absorption, while coffee and tea reduce it, so drinking coffee with meals is best avoided.

- Ten everyday portions – including 50 g oats, 100 g beef, 20 g sesame seeds and one egg – add up to 15.32 mg of iron in a day.

- Seeds are the most concentrated fibre source in the plan at 27–35 g per 100 g, ahead of legumes at 11–16 g and nuts at 7–14 g.

- A rough daily calorie need can be estimated as body weight in kilograms multiplied by 30 kcal, or more precisely with the Mifflin formula multiplied by an activity factor (PAL).

Are you eating a varied diet and getting all the nutrients you need? Do you find it difficult to put together meals so that you get enough iron and fiber? It is recommended to consume 25-35 g of fiber and 9-15 mg of iron each day.

You can read more about why these nutrients are so important for health here:

[K dietary fiber – Why you should get enough fiber!](https://hardworkout.no/kostfiber-hvorfor-du-bor-fa-i-deg-nok-fiber/)

[Why is iron so important for the body?](https://hardworkout.no/hvorfor-er-jern-sa-viktig-for-kroppen/)

Meal Plan Focused on Sufficient Iron and Fiber

(2000 kcal/day)

Breakfast Options (approx. 400 kcal)

- 60 g oats, 10 g chia seeds, 300 g milk, 10 g goji berries/raisins (overnight oats?)

- 2 slices of whole grain bread, 1 can mackerel in tomato/sardines, 1 glass of orange/pomegranate juice

- Omelette (2 eggs) + ½ avocado, 1 glass of orange/pomegranate juice

- 2 slices of whole grain bread with 50 g coarse peanut butter, 1 glass of skim milk

50 g granola, 300 g milk, 100 g blueberries

You can find the recipe for homemade granola [here.](https://hardworkout.no/hjemmelaget-granola-perfekt-til-frokost-eller-som-mellommaltid/)

You can find the recipe for homemade whole grain bread [here.](https://hardworkout.no/hjemmebakt-grovbrod-i-jerngryte-rikt-pa-fiber-mettende-og-god-pa-smak/)

![fiber healthy food](https://hardworkout.no/wp-content/uploads/2020/04/AdobeStock304920445-267x150.jpeg)

Lunch Options (approx. 500 kcal)

- 3 slices of whole grain bread, 1 egg, 50 g roast beef, 1 glass of orange juice

- Chicken and Pasta Salad (50 g whole grain pasta, 100 g chicken breast, 30 g sun-dried tomatoes, ½ avocado, 100 g spinach/arugula/kale, 100 g tomato/bell pepper)

- Egg Salad (2 boiled eggs, 1 can kidney beans, 200 g vegetables (spinach/arugula/kale, tomato, bell pepper, spring onion), 1 tbsp light crème fraîche, ½ avocado)

- Chicken/Quinoa Salad (150 g chicken breast, 1 tbsp pesto, 30 g quinoa, ½ can white beans, 200 g vegetables (spinach/arugula/kale, tomato, bell pepper)

- Pancakes (60 g oats, 10 g flaxseeds, 1 egg, 200 g milk, 1/3 tsp cardamom, 200 g mashed strawberries on top)

Dinner Options (approx. 800 kcal)

- 1 fillet (approx. 130 g) red fish, ½ avocado, ½ mango, 30 g quinoa, 1 tbsp light crème fraîche

- 150 g chicken/turkey breast, 200 g vegetables (preferably kale/broccoli, bell pepper) + 40 g brown basmati rice

- Fajitas (150 g red meat (sirloin/striploin/tenderloin), 40 g red lentils, ½ can beans, ½ can chopped tomatoes, ½ packet fajita seasoning, 1 whole grain tortilla, ½ avocado (optionally make guacamole), 1 tbsp light crème fraîche, 30 g light cheese (baked in the oven (without avocado) at 200 degrees for about 15 min.))

200 g white fish, 300 g sweet potato, 1 avocado, 200 g vegetables

Or use this recipe: [Pasta Dish with Scampi and Shrimp](https://hardworkout.no/kjottfri-mandag-provd-denne-pastaretten-med-scampi-og-reker/) - 200 g chicken breast, 2 large whole grain tortillas, 300 g vegetables, 1 tbsp light crème fraîche

Tips for Dinner Vegetables: Asparagus, cabbage, mushrooms, onion, broccoli, carrot, cauliflower, bell pepper, kale, spinach, celery, and spring onion.

Tips for Healthy and Tasty Side Dishes, or Just as Snacks: [Kale Chips – the Perfect Side Dish!](https://hardworkout.no/gronnkalchips-det-perfekte-tilbehoret/)

Snack alternatives (approx. 300 kcal)

- Protein shake (40 g) + 30 g nuts (cashew/pistachio/almonds)

- Smoothie made of 300 g berries, 1 handful of kale, 200 g Greek yogurt/20 g protein powder (strawberry) + Funlight sugar-free juice)

- Protein shake (40 g) + 1 banana

- 150 g Greek yogurt/low-fat vanilla quark, 15 g cashew nuts, 10 g goji berries/raisins

- 3 large dates, 1 protein shake, 25 g dried berries/fruits (e.g. white mulberries)

![goji berries](https://hardworkout.no/wp-content/uploads/2024/05/AdobeStock72444704Preview-226x150.jpeg)

Which foods are the best sources of iron?

Foods that are good sources of iron:

- Red meat/wild game, offal

- Shellfish

Whole grain products

Such as whole grain bread and oatmeal Beans, lentils, and (chick)peas

White beans contain the most iron, followed by soybeans, red and brown beans, kidney beans

Red, green, brown lentils. - Eggs

Dark green vegetables (such as kale, Brussels sprouts, and broccoli)

Spinach and asparagus

Tomatoes, especially in the form of tomato puree or sun-dried tomatoes. Nuts and seeds

Cashew nuts contain the most iron, followed by peanuts, pistachios, and almonds.

Chia seeds, flaxseeds, sesame seeds, pumpkin seeds, sunflower seeds Dried fruits/berries

Such as goji berries, mulberries, raisins, figs, apricots, and prunes. - Dark chocolate

Does coffee block iron absorption?

Remember that vitamin C (e.g. a glass of juice) enhances iron absorption, while coffee/tea reduces iron absorption, so it may be wise to skip coffee during meals and instead drink a glass of juice.

Example of how much you need to eat of iron-rich foods to get 15 mg of iron/day:

- 50 g oats (1.75 mg)

- 40 g lentils (1.4 mg)