25 Iron-Rich Pregnancy Dinner Recipes To Boost Your Energy & Baby’s Health

Hey mama-to-be! Let’s talk about something super important – getting enough iron during pregnancy. I know I know you’re probably tired of hearing about all the nutrients you need but trust me on this one. Iron isn’t just another box to check off your pregnancy to-do list. It’s literally what keeps you from feeling like you’ve been hit by a truck every afternoon.

When you’re growing a tiny human your body needs almost double the iron it normally does. We’re talking about going from 18mg to a whopping 27mg per day! That’s because your blood volume increases by about 50% during pregnancy and iron is what helps make all those new red blood cells that carry oxygen to you and your baby3.

Here’s the thing though – not all iron is created equal. There are two types: heme iron (from animal sources) and non-heme iron (from plants). Your body absorbs heme iron way better but don’t worry if you’re vegetarian – I’ve got plenty of plant-based options that’ll do the trick too3.

The best part? These recipes aren’t just about cramming iron into your diet. They’re actually delicious family-friendly meals that’ll make dinner time something to look forward to. Plus many of them are one-pot wonders because let’s be real – who has energy for complicated cooking when you’re pregnant?

1. Hearty Beef and Sweet Potato Skillet

This is hands-down one of my favorite go-to dinners when I’m craving something comforting but nutritious. Lean beef is absolutely packed with heme iron – we’re talking about 1.5mg per 3-ounce serving3. Add sweet potatoes for extra iron and vitamin C (which helps your body absorb iron better) and you’ve got yourself a winner.

Ingredients:

• 1 lb lean ground beef (93/7 works great)
• 2 large sweet potatoes diced into 1-inch cubes
• 1 large onion chopped
• 3 cloves garlic minced
• 1 red bell pepper chopped
• 2 cups fresh spinach
• 1 can (14.5 oz) diced tomatoes
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 1/2 cup shredded cheddar cheese (optional)

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add the diced sweet potatoes and cook for about 8-10 minutes until they start to soften.
2. Push sweet potatoes to one side of the pan and add ground beef. Cook until browned breaking it up as you go.
3. Add onion garlic and bell pepper. Cook for another 5 minutes until veggies are tender.
4. Stir in diced tomatoes spices salt and pepper. Let everything simmer for 10 minutes.
5. Add spinach in the last 2 minutes – it’ll wilt down quickly.
6. Top with cheese if you’re using it and serve hot.

Pro tip: Make a double batch and freeze half for those nights when cooking feels impossible. Future you will thank present you!

2. Lemon Garlic Salmon with Quinoa and Broccoli

Salmon is like the superhero of pregnancy foods. Not only does it give you 1.6mg of iron per half-pound filet but it’s also loaded with omega-3s that are crucial for your baby’s brain development3. Plus it cooks super fast – perfect for busy weeknights.

Ingredients:

• 4 salmon fillets (about 6 oz each)
• 1 cup quinoa
• 4 cups fresh broccoli florets
• 3 cloves garlic minced
• 2 lemons (juiced and zested)
• 3 tbsp olive oil
• 2 cups low-sodium chicken broth
• 2 tbsp fresh dill chopped
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper.
2. Rinse quinoa and cook it in chicken broth according to package directions.
3. Meanwhile place salmon fillets on the baking sheet. Drizzle with olive oil lemon juice and sprinkle with garlic salt and pepper.
4. Steam broccoli until tender-crisp about 5 minutes.
5. Bake salmon for 12-15 minutes until it flakes easily with a fork.
6. Serve salmon over quinoa with steamed broccoli on the side. Sprinkle with fresh dill and lemon zest.

Pro tip: If you’re dealing with morning sickness that extends into dinner time the lemon really helps cut through any queasiness.

3. Spinach and White Bean Power Bowl

This vegetarian powerhouse is absolutely loaded with iron from multiple sources. Spinach gives you a whopping 6.4mg of iron per cup when cooked and white beans add another solid dose3. It’s like a nutritional jackpot in a bowl.

Ingredients:

• 6 cups fresh spinach
• 2 cans (15 oz each) cannellini beans drained and rinsed
• 1 cup cooked quinoa
• 1/2 red onion thinly sliced
• 1/2 cup sun-dried tomatoes chopped
• 1/4 cup pine nuts
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 2 cloves garlic minced
• 1/4 cup fresh basil chopped
• Salt and pepper to taste
• Optional: crumbled feta cheese

Instructions:

1. Heat 1 tablespoon olive oil in a large pan over medium heat. Add garlic and cook for 30 seconds.
2. Add spinach and cook until wilted about 2-3 minutes.
3. In a large bowl combine cooked quinoa beans wilted spinach red onion and sun-dried tomatoes.
4. Whisk together remaining olive oil balsamic vinegar salt and pepper for the dressing.
5. Pour dressing over the bowl and toss everything together.
6. Top with pine nuts fresh basil and feta if using.

Pro tip: This keeps really well in the fridge for up to 3 days making it perfect for meal prep. Just add the pine nuts right before eating so they stay crunchy.

4. Chicken and Lentil Curry

This recipe is a total game-changer. Chicken provides 1.5mg of iron per 8-ounce serving and lentils are absolute iron superstars with different varieties packing anywhere from 3-6mg per cup34. Plus the warming spices are perfect when you’re craving something cozy.

Ingredients:

• 1.5 lbs boneless skinless chicken thighs cut into chunks
• 1 cup red lentils
• 1 large onion chopped
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated
• 1 can (14 oz) coconut milk
• 1 can (14.5 oz) diced tomatoes
• 2 cups chicken broth
• 2 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• 1/2 tsp cinnamon
• 2 tbsp olive oil
• Salt to taste
• Fresh cilantro for garnish
• Cooked brown rice for serving

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Season chicken with salt and cook until browned on all sides.
2. Add onion garlic and ginger. Cook for 3-4 minutes until fragrant.
3. Stir in all the spices and cook for another minute.
4. Add coconut milk diced tomatoes chicken broth and lentils. Bring to a boil.
5. Reduce heat and simmer for 25-30 minutes until lentils are tender and chicken is cooked through.
6. Serve over brown rice and garnish with fresh cilantro.

Pro tip: This freezes beautifully! Make a big batch and portion it out for easy weeknight dinners.

5. Mediterranean Chickpea and Spinach Stew

Chickpeas are seriously underrated when it comes to iron content. They pack about 15% of your daily iron needs in just one serving10. Combined with iron-rich spinach and vitamin C from tomatoes this stew is a nutritional powerhouse that tastes like a warm hug.

Ingredients:

• 2 cans (15 oz each) chickpeas drained and rinsed
• 6 cups fresh spinach
• 1 can (14.5 oz) diced tomatoes
• 1 large onion chopped
• 4 cloves garlic minced
• 2 cups vegetable broth
• 1/4 cup olive oil
• 2 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional)
• Juice of 1 lemon
• Salt and pepper to taste
• Crumbled feta cheese for serving

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook until softened about 5 minutes.
2. Add garlic and cook for another minute until fragrant.
3. Stir in chickpeas diced tomatoes vegetable broth oregano basil and red pepper flakes.
4. Bring to a boil then reduce heat and simmer for 15 minutes.
5. Add spinach and cook until wilted about 2-3 minutes.
6. Stir in lemon juice and season with salt and pepper.
7. Serve hot with crumbled feta on top.

Pro tip: This tastes even better the next day! The flavors really meld together beautifully overnight.

6. Beef and Mushroom Stroganoff (Pregnancy-Safe Version)

Traditional stroganoff often contains wine but this pregnancy-friendly version is just as rich and satisfying. Lean beef provides excellent heme iron and mushrooms add extra B vitamins and minerals that support iron absorption.

Ingredients:

• 1.5 lbs lean beef sirloin cut into strips
• 8 oz mushrooms sliced (any variety you like)
• 1 large onion sliced
• 3 cloves garlic minced
• 2 cups beef broth
• 1 cup sour cream
• 2 tbsp flour
• 2 tbsp olive oil
• 1 tbsp Dijon mustard
• 1 tsp paprika
• Salt and pepper to taste
• 12 oz egg noodles
• Fresh parsley for garnish

Instructions:

1. Cook egg noodles according to package directions. Drain and set aside.
2. Heat olive oil in a large skillet over medium-high heat. Season beef with salt and pepper then cook until browned. Remove and set aside.
3. In the same pan add onions and mushrooms. Cook until softened about 6-8 minutes.
4. Add garlic and cook for another minute.
5. Sprinkle flour over the vegetables and stir to combine.
6. Gradually add beef broth stirring constantly to prevent lumps.
7. Return beef to the pan and add mustard and paprika. Simmer for 10 minutes.
8. Remove from heat and stir in sour cream.
9. Serve over egg noodles and garnish with fresh parsley.

Pro tip: If you’re dealing with pregnancy heartburn you might want to go easy on the paprika or skip it altogether.

7. Turkey and Black Bean Chili

This hearty chili is perfect for meal prep and freezes like a dream. Ground turkey is leaner than beef but still provides good iron content and black beans are iron superstars in the legume world.

Ingredients:

• 1.5 lbs ground turkey (93/7 lean)
• 2 cans (15 oz each) black beans drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 1 large onion chopped
• 1 bell pepper chopped
• 3 cloves garlic minced
• 2 cups chicken broth
• 2 tbsp olive oil
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp smoked paprika
• 1 tsp oregano
• Salt and pepper to taste
• Optional toppings: shredded cheese Greek yogurt avocado green onions

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Add ground turkey and cook until browned.
2. Add onion bell pepper and garlic. Cook for 5 minutes until softened.
3. Stir in all spices and cook for 1 minute until fragrant.
4. Add crushed tomatoes black beans and chicken broth. Bring to a boil.
5. Reduce heat and simmer for 30 minutes stirring occasionally.
6. Season with salt and pepper to taste.
7. Serve with your favorite toppings.

Pro tip: This chili actually gets better with time so don’t be afraid to make it a day ahead. The flavors really develop overnight.

8. Sesame Ginger Tofu Stir-Fry

Don’t sleep on tofu mama! A 170g serving packs nearly 5mg of iron12. This Asian-inspired stir-fry is quick flavorful and loaded with iron-rich vegetables.

Ingredients:

• 1 block (14 oz) extra-firm tofu cubed
• 4 cups broccoli florets
• 2 cups snap peas
• 1 red bell pepper sliced
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated
• 3 tbsp sesame oil
• 2 tbsp soy sauce (low sodium)
• 1 tbsp rice vinegar
• 1 tsp honey
• 2 tbsp sesame seeds
• 2 green onions sliced
• Cooked brown rice for serving

Instructions:

1. Press tofu to remove excess water then cube it.
2. Heat 2 tablespoons sesame oil in a large wok or skillet over medium-high heat.
3. Add tofu and cook until golden on all sides about 8-10 minutes. Remove and set aside.
4. Add remaining sesame oil to the pan. Add garlic and ginger cook for 30 seconds.
5. Add broccoli snap peas and bell pepper. Stir-fry for 4-5 minutes until crisp-tender.
6. In a small bowl whisk together soy sauce rice vinegar and honey.
7. Return tofu to the pan add sauce and toss everything together.
8. Serve over brown rice and garnish with sesame seeds and green onions.

Pro tip: If you’re not a huge tofu fan try freezing it first then thawing and pressing it. This gives it a meatier texture that many people prefer.

9. Lamb and Sweet Potato Tagine

Lamb is incredibly rich in iron and this Moroccan-inspired dish is absolutely divine. The sweet potatoes add extra iron plus vitamin C to help with absorption.

Ingredients:

• 2 lbs lamb shoulder cut into 2-inch pieces
• 2 large sweet potatoes cubed
• 1 large onion chopped
• 3 cloves garlic minced
• 1 can (14.5 oz) diced tomatoes
• 1 cup chicken broth
• 1/2 cup dried apricots chopped
• 2 tbsp olive oil
• 2 tsp ground cinnamon
• 2 tsp ground ginger
• 1 tsp turmeric
• 1 tsp cumin
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked couscous for serving

Instructions:

1. Heat olive oil in a large Dutch oven over medium-high heat. Season lamb with salt and pepper then brown on all sides.
2. Add onion and garlic cook for 3-4 minutes.
3. Stir in all spices and cook for 1 minute until fragrant.
4. Add diced tomatoes chicken broth and apricots. Bring to a boil.
5. Reduce heat cover and simmer for 1 hour.
6. Add sweet potatoes and continue cooking for 30 minutes until lamb is tender and potatoes are cooked through.
7. Serve over couscous and garnish with fresh cilantro.

Pro tip: This is perfect for Sunday meal prep. It reheats beautifully and the flavors just keep getting better.

10. Spinach and Ricotta Stuffed Shells

These stuffed shells are like a cozy Italian hug on a plate. The combination of spinach and ricotta provides both iron and calcium – two nutrients that are super important during pregnancy.

Ingredients:

• 20 jumbo pasta shells
• 10 oz frozen spinach thawed and drained
• 15 oz ricotta cheese
• 1 cup mozzarella cheese shredded (divided)
• 1/2 cup Parmesan cheese grated
• 1 egg
• 3 cups marinara sauce
• 3 cloves garlic minced
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 375°F. Cook pasta shells according to package directions. Drain and set aside.
2. Squeeze excess water from thawed spinach (really squeeze it – you don’t want watery filling).
3. In a large bowl combine spinach ricotta 1/2 cup mozzarella Parmesan egg garlic Italian seasoning salt and pepper.
4. Spread 1 cup marinara sauce in the bottom of a 9×13 baking dish.
5. Stuff each shell with the ricotta mixture and place in the baking dish.
6. Top with remaining marinara sauce and mozzarella cheese.
7. Cover with foil and bake for 25 minutes. Remove foil and bake 10 more minutes until bubbly.
8. Garnish with fresh basil before serving.

Pro tip: You can assemble these ahead of time and refrigerate for up to 24 hours before baking. Just add an extra 10 minutes to the cooking time if baking from cold.

11. Moroccan Chicken with Chickpeas and Spinach

This one-pot wonder combines the iron power of chicken chickpeas and spinach in a fragrant warming dish that’ll make your whole house smell amazing.

Ingredients:

• 6 chicken thighs (bone-in skin-on)
• 1 can (15 oz) chickpeas drained and rinsed
• 6 cups fresh spinach
• 1 large onion chopped
• 3 cloves garlic minced
• 1 can (14.5 oz) diced tomatoes
• 1 cup chicken broth
• 2 tbsp olive oil
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp cinnamon
• 1 tsp ginger
• 1/2 tsp cayenne pepper (optional)
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Season chicken thighs with salt and pepper. Heat olive oil in a large Dutch oven over medium-high heat.
2. Brown chicken thighs skin-side down first about 5 minutes per side. Remove and set aside.
3. Add onion to the same pot and cook for 5 minutes until softened.
4. Add garlic and all spices cook for 1 minute until fragrant.
5. Add diced tomatoes chicken broth and chickpeas. Return chicken to the pot.
6. Bring to a boil then reduce heat and simmer covered for 30 minutes.
7. Add spinach in the last 5 minutes of cooking.
8. Garnish with fresh cilantro before serving.

Pro tip: The skin-on chicken thighs keep the meat super moist and add tons of flavor. Don’t skip browning them first – that’s where the magic happens!

12. Beef and Barley Soup

This hearty soup is like a warm blanket in a bowl. Beef provides excellent heme iron and barley adds fiber and additional minerals that support overall nutrition during pregnancy.

Ingredients:

• 1.5 lbs beef stew meat cut into 1-inch pieces
• 1 cup pearl barley
• 2 carrots diced
• 2 celery stalks diced
• 1 large onion chopped
• 8 oz mushrooms sliced
• 6 cups beef broth
• 2 cups water
• 3 cloves garlic minced
• 2 tbsp tomato paste
• 2 tbsp olive oil
• 2 bay leaves
• 1 tsp thyme
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Season beef with salt and pepper then brown on all sides.
2. Add onion carrots and celery. Cook for 5 minutes until softened.
3. Add garlic and tomato paste cook for 1 minute.
4. Add beef broth water barley mushrooms bay leaves and thyme.
5. Bring to a boil then reduce heat and simmer covered for 1.5-2 hours until beef is tender and barley is cooked.
6. Remove bay leaves and season with salt and pepper.
7. Garnish with fresh parsley before serving.

Pro tip: This soup is even better the next day but the barley will absorb more liquid. Just add a bit more broth when reheating.

13. Turkey Meatballs with Spinach and White Beans

These protein-packed meatballs are swimming in a sea of iron-rich spinach and white beans. It’s comfort food that actually makes you feel good about what you’re eating.

Ingredients:

• 1.5 lbs ground turkey
• 1/2 cup breadcrumbs
• 1 egg
• 1/4 cup Parmesan cheese grated
• 2 cloves garlic minced (divided)
• 6 cups fresh spinach
• 2 cans (15 oz each) cannellini beans drained and rinsed
• 2 cups chicken broth
• 1 can (14.5 oz) diced tomatoes
• 1 onion chopped
• 3 tbsp olive oil (divided)
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. In a large bowl combine ground turkey breadcrumbs egg Parmesan half the garlic salt and pepper. Form into 20 meatballs.
2. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Brown meatballs on all sides about 8 minutes total. Remove and set aside.
3. Heat remaining olive oil in the same pan. Add onion and remaining garlic cook for 3 minutes.
4. Add diced tomatoes chicken broth and Italian seasoning. Bring to a boil.
5. Return meatballs to the pan reduce heat and simmer for 15 minutes.
6. Add white beans and spinach cook until spinach wilts about 3 minutes.
7. Garnish with fresh basil before serving.

Pro tip: These meatballs freeze really well. Make a double batch and freeze half for busy weeknights.

14. Quinoa-Stuffed Bell Peppers

These colorful stuffed peppers are like little nutritional powerhouses. Quinoa is a complete protein and provides iron while the bell peppers add vitamin C to help with iron absorption.

Ingredients:

• 6 large bell peppers (any color) tops cut off and seeds removed
• 1 cup quinoa
• 1 lb lean ground beef
• 1 onion chopped
• 2 cloves garlic minced
• 1 can (14.5 oz) diced tomatoes drained
• 1 cup corn kernels
• 1 cup shredded cheddar cheese (divided)
• 2 cups chicken broth
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Cook quinoa in chicken broth according to package directions.
2. Heat olive oil in a large skillet over medium-high heat. Add ground beef and cook until browned.
3. Add onion and garlic cook for 3 minutes until softened.
4. Stir in cooked quinoa diced tomatoes corn half the cheese cumin paprika salt and pepper.
5. Stuff each bell pepper with the quinoa mixture and place in a baking dish.
6. Add 1/4 inch of water to the bottom of the dish cover with foil.
7. Bake for 35-40 minutes until peppers are tender.
8. Top with remaining cheese and bake uncovered for 5 more minutes.

Pro tip: Choose peppers that can stand upright. If they’re wobbly trim a tiny bit off the bottom (but don’t cut through to the inside).

15. Lentil and Sweet Potato Curry

This vegetarian curry is absolutely loaded with iron from lentils and sweet potatoes. Red lentils cook quickly and provide about 6.6mg of iron per cup3. It’s creamy comforting and perfect over rice.

Ingredients:

• 1.5 cups red lentils
• 2 large sweet potatoes cubed
• 1 can (14 oz) coconut milk
• 1 onion chopped
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated
• 2 cups vegetable broth
• 2 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• 1/2 tsp cinnamon
• 2 tbsp olive oil
• Salt to taste
• Fresh cilantro for garnish
• Cooked basmati rice for serving

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook for 5 minutes until softened.
2. Add garlic and ginger cook for 1 minute until fragrant.
3. Stir in all spices and cook for 30 seconds.
4. Add lentils sweet potatoes coconut milk and vegetable broth.
5. Bring to a boil then reduce heat and simmer for 20-25 minutes until lentils are tender and sweet potatoes are cooked through.
6. Season with salt to taste.
7. Serve over basmati rice and garnish with fresh cilantro.

Pro tip: Red lentils break down as they cook which creates a naturally creamy texture. Don’t worry if they look mushy – that’s exactly what you want!

16. Chicken and Kale Caesar Salad

Who says salad can’t be a proper dinner? This hearty Caesar is loaded with iron-rich kale (1.6mg per 100g raw)8 and grilled chicken. It’s fresh satisfying and perfect when you’re craving something lighter.

Ingredients:

• 4 boneless skinless chicken breasts
• 8 cups kale stems removed and chopped
• 1/2 cup Parmesan cheese grated
• 1/4 cup olive oil
• 2 tbsp lemon juice
• 2 tbsp mayonnaise
• 2 cloves garlic minced
• 1 tsp Dijon mustard
• 1 tsp Worcestershire sauce
• 1/2 cup whole grain croutons
• Salt and pepper to taste

Instructions:

1. Season chicken with salt and pepper. Grill or pan-sear until cooked through (165°F internal temperature). Let rest then slice.
2. Massage kale with a pinch of salt and 1 tablespoon olive oil until it softens slightly.
3. For dressing whisk together remaining olive oil lemon juice mayonnaise garlic Dijon and Worcestershire sauce.
4. Toss kale with dressing until well coated.
5. Top with sliced chicken Parmesan cheese and croutons.

Pro tip: Massaging the kale is key – it breaks down the tough fibers and makes it much more pleasant to eat. Don’t skip this step!

17. Beef and Mushroom Rice Bowl

This Asian-inspired rice bowl is quick flavorful and packed with iron from beef and mushrooms. It’s perfect for those nights when you want something satisfying but don’t want to spend forever in the kitchen.

Ingredients:

• 1.5 lbs beef sirloin thinly sliced
• 8 oz mixed mushrooms sliced
• 2 cups cooked brown rice
• 1 onion sliced
• 3 cloves garlic minced
• 2 tbsp soy sauce (low sodium)
• 1 tbsp oyster sauce
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 1 tsp fresh ginger grated
• 2 green onions sliced
• 1 tbsp sesame seeds
• Salt and pepper to taste

Instructions:

1. Heat vegetable oil in a large wok or skillet over high heat.
2. Season beef with salt and pepper then stir-fry for 2-3 minutes until browned. Remove and set aside.
3. Add mushrooms and onion to the same pan cook for 4-5 minutes until softened.
4. Add garlic and ginger cook for 30 seconds.
5. Return beef to the pan and add soy sauce oyster sauce and sesame oil. Toss everything together.
6. Serve over brown rice and garnish with green onions and sesame seeds.

Pro tip: The key to good stir-fry is high heat and not overcrowding the pan. Cook in batches if necessary.

18. Turkey and Black Bean Burrito Bowls

These burrito bowls are like Chipotle at home but way more nutritious. Ground turkey provides lean protein and iron while black beans add even more iron plus fiber.

Ingredients:

• 1.5 lbs ground turkey
• 2 cans (15 oz each) black beans drained and rinsed
• 2 cups cooked brown rice
• 1 onion chopped
• 2 bell peppers chopped
• 3 cloves garlic minced
• 2 tbsp olive oil
• 2 tbsp taco seasoning
• 1 cup corn kernels
• 1 cup shredded cheese
• 1 avocado sliced
• 1/4 cup cilantro chopped
• Lime wedges for serving
• Salsa for serving

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add ground turkey and cook until browned.
2. Add onion bell peppers and garlic. Cook for 5 minutes until softened.
3. Stir in taco seasoning and cook for 1 minute.
4. Add black beans and corn cook until heated through.
5. Serve over brown rice with cheese avocado cilantro and lime wedges.
6. Let everyone build their own bowl with their favorite toppings.

Pro tip: This is perfect for meal prep. Keep all the components separate and assemble fresh bowls throughout the week.

19. Spinach and Feta Stuffed Chicken

This elegant dish looks fancy but is actually super simple to make. The spinach provides iron while the chicken gives you high-quality protein and more iron. It’s impressive enough for company but easy enough for a weeknight.

Ingredients:

• 4 boneless skinless chicken breasts
• 6 oz fresh spinach
• 4 oz feta cheese crumbled
• 3 cloves garlic minced
• 2 tbsp olive oil (divided)
• 1 tbsp fresh oregano (or 1 tsp dried)
• 1 lemon juiced
• Salt and pepper to taste
• Toothpicks for securing

Instructions:

1. Preheat oven to 375°F.
2. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add garlic and spinach cook until wilted. Let cool slightly.
3. Mix wilted spinach with feta cheese and oregano.
4. Cut a pocket in each chicken breast by slicing horizontally about 3/4 of the way through.
5. Stuff each pocket with the spinach mixture and secure with toothpicks.
6. Season outside of chicken with salt and pepper.
7. Heat remaining olive oil in an oven-safe skillet over medium-high heat. Sear chicken for 3 minutes per side.
8. Transfer skillet to oven and bake for 20-25 minutes until chicken reaches 165°F.
9. Drizzle with lemon juice before serving.

Pro tip: Don’t overstuff the chicken or the filling will leak out during cooking. A little goes a long way!

20. Vegetarian Chili with Three Beans

This hearty vegetarian chili is absolutely loaded with iron from three different types of beans. Each type of bean brings its own flavor and texture creating a complex satisfying dish that even meat-lovers will enjoy.

Ingredients:

• 1 can (15 oz) kidney beans drained and rinsed
• 1 can (15 oz) black beans drained and rinsed
• 1 can (15 oz) pinto beans drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 1 large onion chopped
• 2 bell peppers chopped
• 3 cloves garlic minced
• 2 cups vegetable broth
• 2 tbsp olive oil
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp smoked paprika
• 1 tsp oregano
• Salt and pepper to taste
• Optional toppings: shredded cheese Greek yogurt avocado

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and bell peppers cook for 5 minutes.
2. Add garlic and cook for 1 minute until fragrant.
3. Stir in all spices and cook for 30 seconds.
4. Add crushed tomatoes all beans and vegetable broth.
5. Bring to a boil then reduce heat and simmer for 30 minutes stirring occasionally.
6. Season with salt and pepper to taste.
7. Serve with your favorite toppings.

Pro tip: This chili is even better the second day. Make it ahead for maximum flavor development.

21. Salmon and Sweet Potato Cakes

These crispy cakes are like crab cakes but with iron-rich salmon and sweet potatoes. Salmon provides 1.6mg of iron per half-pound filet3 plus all those amazing omega-3s your baby’s brain needs.

Ingredients:

• 1 lb cooked salmon flaked
• 2 large sweet potatoes cooked and mashed
• 1/4 cup breadcrumbs
• 1 egg
• 2 green onions chopped
• 2 tbsp fresh dill chopped
• 1 tbsp Dijon mustard
• 2 tbsp olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. In a large bowl combine flaked salmon mashed sweet potatoes breadcrumbs egg green onions dill and Dijon mustard.
2. Season with salt and pepper then mix gently until just combined.
3. Form mixture into 8 patties.
4. Heat olive oil in a large skillet over medium heat.
5. Cook patties for 4-5 minutes per side until golden brown and heated through.
6. Serve with lemon wedges.

Pro tip: These can be made ahead and refrigerated for up to 24 hours before cooking. They also freeze well for up to 3 months.

22. Beef and Vegetable Stir-Fry

This colorful stir-fry is packed with iron-rich beef and vegetables. The key to great stir-fry is having everything prepped before you start cooking – once you begin it moves fast!

Ingredients:

• 1.5 lbs beef sirloin thinly sliced
• 2 cups broccoli florets
• 1 red bell pepper sliced
• 1 cup snap peas
• 1 onion sliced
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated
• 3 tbsp soy sauce (low sodium)
• 2 tbsp oyster sauce
• 1 tbsp cornstarch
• 2 tbsp vegetable oil (divided)
• 1 tsp sesame oil
• Cooked brown rice for serving

Instructions:

1. Toss sliced beef with cornstarch in a bowl.
2. Heat 1 tablespoon vegetable oil in a large wok over high heat.
3. Stir-fry beef for 2-3 minutes until browned. Remove and set aside.
4. Heat remaining oil in the same wok. Add all vegetables and stir-fry for 4-5 minutes until crisp-tender.
5. Add garlic and ginger cook for 30 seconds.
6. Return beef to the wok and add soy sauce oyster sauce and sesame oil.
7. Toss everything together and serve over brown rice.

Pro tip: Cut your beef against the grain for maximum tenderness. If you’re not sure which way the grain runs look for the lines in the meat and cut perpendicular to them.

23. Chickpea and Spinach Curry

This vegetarian curry is comfort food at its finest. Chickpeas are iron powerhouses and when combined with iron-rich spinach you’ve got a nutritional goldmine that tastes absolutely incredible.

Ingredients:

• 2 cans (15 oz each) chickpeas drained and rinsed
• 6 cups fresh spinach
• 1 can (14 oz) coconut milk
• 1 onion chopped
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated
• 1 can (14.5 oz) diced tomatoes
• 2 tbsp curry powder
• 1 tsp turmeric
• 1 tsp cumin
• 1/2 tsp garam masala
• 2 tbsp olive oil
• Salt to taste
• Fresh cilantro for garnish
• Naan or basmati rice for serving

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook for 5 minutes until softened.
2. Add garlic and ginger cook for 1 minute until fragrant.
3. Stir in all spices and cook for 30 seconds.
4. Add diced tomatoes and cook for 5 minutes until they break down.
5. Add chickpeas and coconut milk bring to a simmer.
6. Cook for 15 minutes then add spinach and cook until wilted.
7. Season with salt to taste and garnish with cilantro.
8. Serve with naan or over basmati rice.

Pro tip: For extra richness mash about 1/4 of the chickpeas with a fork before adding them. This helps thicken the curry naturally.

24. Turkey Meatloaf with Hidden Vegetables

This isn’t your grandma’s meatloaf (unless your grandma was a nutritional genius). Ground turkey provides lean protein and iron while hidden vegetables add extra nutrients and keep the meatloaf super moist.

Ingredients:

• 2 lbs ground turkey
• 1 cup finely chopped spinach
• 1/2 cup grated carrots
• 1/2 cup finely chopped mushrooms
• 1 onion finely chopped
• 2 cloves garlic minced
• 1/2 cup breadcrumbs
• 2 eggs
• 1/4 cup ketchup (divided)
• 2 tbsp Worcestershire sauce
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F. Line a loaf pan with parchment paper.
2. In a large bowl combine ground turkey spinach carrots mushrooms onion garlic breadcrumbs eggs 2 tablespoons ketchup Worcestershire sauce Italian seasoning salt and pepper.
3. Mix gently until just combined (don’t overmix or the meatloaf will be tough).
4. Press mixture into the prepared loaf pan.
5. Brush top with remaining ketchup.
6. Bake for 55-60 minutes until internal temperature reaches 165°F.
7. Let rest for 10 minutes before slicing.

Pro tip: The vegetables need to be chopped really finely so they blend seamlessly into the meatloaf. A food processor makes quick work of this.

25. One-Pot Beef and Mushroom Rice

This one-pot wonder is perfect for busy weeknights when you want something hearty but don’t want a sink full of dishes. Beef and mushrooms both provide iron while the rice makes it a complete meal.

Ingredients:

• 1.5 lbs beef stew meat cut into 1-inch pieces
• 1.5 cups long-grain white rice
• 8 oz mushrooms sliced
• 1 onion chopped
• 3 cloves garlic minced
• 3 cups beef broth
• 2 tbsp olive oil
• 1 tsp thyme
• 1 tsp paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large Dutch oven over medium-high heat. Season beef with salt and pepper then brown on all sides.
2. Add onion and mushrooms cook for 5 minutes until softened.
3. Add garlic thyme and paprika cook for 1 minute.
4. Stir in rice and beef broth bring to a boil.
5. Reduce heat to low cover and simmer for 20-25 minutes until rice is tender and liquid is absorbed.
6. Let stand for 5 minutes then fluff with a fork.
7. Garnish with fresh parsley before serving.

Pro tip: Don’t lift the lid while the rice is cooking! This releases steam and can result in unevenly cooked rice.

Making Iron Absorption Work for You

Here’s something super important that a lot of people don’t know: what you eat with your iron-rich foods matters just as much as the iron itself. Vitamin C is like iron’s best friend – it helps your body absorb non-heme iron (the plant-based kind) way better11. That’s why you’ll notice I’ve included lots of bell peppers tomatoes and citrus in these recipes.

On the flip side calcium can actually interfere with iron absorption so try not to drink milk or take calcium supplements with your iron-rich meals. Coffee and tea can also reduce absorption so maybe save that post-dinner coffee for a bit later.

Meal Prep Tips for Busy Mamas

Let’s be real – pregnancy fatigue is no joke. Some days even thinking about cooking feels overwhelming. That’s where meal prep becomes your superhero cape. Most of these recipes freeze beautifully and many actually taste better the next day.

My favorite meal prep strategy? Make double batches on Sunday and freeze half. Label everything with the date and cooking instructions. Future exhausted you will be so grateful for present organized you.

Listen to Your Body

Remember mama every pregnancy is different. If you’re dealing with morning sickness that extends into dinner time focus on the milder recipes like the salmon dishes or the rice bowls. If you’re craving comfort food go for the hearty stews and chilis.

The most important thing is that you’re eating and enjoying your food. Don’t stress if you can’t stomach spinach one day or if the thought of meat makes you queasy. There are plenty of options here to work with whatever your body is telling you.

Your iron needs are important but so is your mental health and overall well-being. These recipes are here to make your life easier not add stress to it. Pick the ones that sound good to you modify them as needed and remember – you’re doing an amazing job growing that little human!