Roy Kelley — 4-Week Diet Plan

High Iron · Low Sodium · No Pork

Consult your physician or registered dietitian before starting any new diet or supplement regimen.

📋 General Guidelines

Target sodium intake: < 1,500mg/day — avoid processed foods, canned goods with added salt, and deli meats
Pair iron-rich foods with Vitamin C (citrus, bell peppers, tomatoes) to maximize absorption
Avoid tea or coffee within 1 hour of meals — they inhibit iron absorption
Season with garlic, onion, fresh herbs, lemon, and pepper — not salt
Use no-salt-added canned beans and tomatoes when cooking
Stay well hydrated with water throughout the day

Week 1

Day	🌅 Breakfast	☀️ Lunch	🌙 Dinner
Monday	Fortified oatmeal + sliced strawberries + orange juice	Lentil soup (no salt added) + whole grain bread	Baked chicken thighs + sautéed spinach + brown rice
Tuesday	Scrambled eggs + sautéed kale + fresh orange slices	Grilled chicken salad with spinach, chickpeas, lemon dressing	Beef stir-fry with broccoli, bell peppers, low-sodium soy sauce
Wednesday	Iron-fortified cereal + almond milk + blueberries	Turkey and avocado wrap (whole wheat, no added salt)	Baked salmon + roasted kale + quinoa
Thursday	Greek yogurt + sliced kiwi + pumpkin seeds	Black bean and corn salad + baked sweet potato	Chicken and lentil stew + steamed broccoli
Friday	Oatmeal + banana + almond butter	Tuna (low-sodium) over spinach salad + lemon vinaigrette	Beef and vegetable soup (homemade, no salt) + whole grain roll
Saturday	Egg and spinach omelet + fresh fruit	Turkey chili (no-salt-added beans) + brown rice	Grilled tilapia + roasted asparagus + wild rice
Sunday	Whole wheat toast + peanut butter + sliced strawberries	Lentil and vegetable soup + side salad	Baked chicken breast + steamed spinach + mashed sweet potato

Day	🌅 Breakfast	☀️ Lunch	🌙 Dinner
Monday	Iron-fortified oatmeal + raspberries + flaxseeds	Chickpea and spinach salad + citrus dressing	Beef and broccoli stir-fry + brown rice
Tuesday	Eggs + sautéed mushrooms + kale + orange juice	Lentil and tomato soup (no salt) + whole grain crackers	Baked turkey meatballs + zucchini noodles + marinara (low-sodium)
Wednesday	Smoothie: spinach, banana, almond milk, peanut butter	Quinoa bowl + black beans + corn + avocado + lime	Grilled salmon + roasted bell peppers + wild rice
Thursday	Greek yogurt + granola (low-sodium) + strawberries	Turkey and hummus wrap + baby carrots	Chicken and chickpea curry + brown rice
Friday	Oatmeal + chia seeds + sliced mango	Tuna (low-sodium) stuffed avocado + side salad	Beef tacos (corn tortillas, no-salt seasoning) + shredded cabbage + tomato
Saturday	Scrambled eggs + spinach + whole wheat toast	Black bean soup (no salt added) + cornbread (low-sodium)	Baked cod + steamed kale + roasted sweet potato
Sunday	Fortified cereal + almond milk + blueberries	Grilled chicken salad + spinach + lemon dressing	Lamb stew + carrots + potatoes + steamed greens

Day	🌅 Breakfast	☀️ Lunch	🌙 Dinner
Monday	Oatmeal + walnuts + dried apricots (unsulfured)	Lentil soup + whole grain bread + apple	Baked chicken + collard greens + brown rice
Tuesday	Smoothie: kale, orange, banana, almond milk	Turkey wrap + spinach + avocado (no salt added)	Beef and vegetable kebabs + roasted zucchini + quinoa
Wednesday	Egg and vegetable frittata + fresh orange	Chickpea salad + roasted red peppers + lemon dressing	Baked tilapia + sautéed spinach + mashed sweet potato
Thursday	Iron-fortified cereal + almond milk + sliced peaches	Black bean tacos (corn tortillas) + cabbage + fresh salsa	Grilled chicken + roasted broccoli + wild rice
Friday	Greek yogurt + pumpkin seeds + mixed berries	Tuna (low-sodium) and white bean salad + spinach	Beef and lentil soup (homemade) + whole grain roll
Saturday	Whole wheat pancakes + strawberries (low-sugar)	Quinoa bowl + roasted vegetables + tahini dressing	Baked salmon + sautéed kale + roasted asparagus
Sunday	Oatmeal + chia seeds + banana	Turkey and vegetable soup (no salt added)	Chicken stir-fry + bok choy + brown rice

Day	🌅 Breakfast	☀️ Lunch	🌙 Dinner
Monday	Eggs + sautéed spinach + whole wheat toast + orange	Lentil and vegetable curry + brown rice	Baked chicken thighs + roasted kale + quinoa
Tuesday	Smoothie: spinach, mango, almond milk, chia seeds	Turkey and avocado salad + citrus vinaigrette	Grilled beef tenderloin + steamed broccoli + wild rice
Wednesday	Iron-fortified oatmeal + dried apricots + almonds	Chickpea and tomato soup (no salt) + whole grain crackers	Baked tilapia + roasted sweet potato + collard greens
Thursday	Greek yogurt + sunflower seeds + blueberries	Black bean and quinoa bowl + avocado + lime	Chicken and spinach soup (homemade, no salt) + whole grain bread
Friday	Scrambled eggs + mushrooms + kale + orange juice	Tuna (low-sodium) salad + lettuce wraps + cucumber	Beef and vegetable stew (homemade) + roasted root vegetables
Saturday	Whole wheat toast + almond butter + sliced banana	Turkey chili (no-salt-added beans) + brown rice	Baked salmon + sautéed bok choy + roasted beets
Sunday	Oatmeal + flaxseeds + mixed berries + orange juice	Grilled chicken + spinach salad + lemon dressing	Lamb chops + steamed spinach + mashed cauliflower

Supplement	Suggested Dose	Notes
Ferrous Sulfate	325mg	Most common iron supplement; highly absorbable. Take on empty stomach with OJ.
Ferrous Gluconate	240–325mg	Gentler on the stomach than ferrous sulfate. Good alternative if GI upset occurs.
Ferrous Bisglycinate (Chelated Iron)	25–36mg elemental iron	Highly bioavailable, easiest on digestion. Often recommended for sensitive stomachs.
Vitamin C (Ascorbic Acid)	500mg with meals	Significantly boosts non-heme iron absorption. Take alongside iron-rich meals.
Vitamin B12	1000mcg	Works with iron to support red blood cell production and prevent anemia.
Folate (Folic Acid / B9)	400–800mcg	Essential for red blood cell formation. Often deficient alongside iron.
Copper	1–2mg	Needed for iron metabolism and transport in the body.
Multivitamin (Iron-Fortified)	1 daily	Look for brands with 18mg+ iron, no added sodium. E.g. One A Day Men's or Centrum with Iron.
Liquid Chlorophyll	1 tbsp daily in water	Plant-based iron support; also helps with energy and detox.
Blackstrap Molasses	1–2 tbsp daily	Natural source of iron (~3.5mg per tbsp). Stir into oatmeal or warm water.

⚠️ Always consult a physician before starting iron supplements, especially if taking other medications.

Dulla Care Home Healthcare · Prepared for Roy Kelley · Confidential