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Iron-rich recipes for an energy boost!


Iron-Rich Recipes


(Because Running on Empty Isn’t a Flex)



Feeling knackered for no reason?

Dragging through workouts? Recovery taking forever? Brain fog creeping in?

Low iron might be the culprit.


Here’s the real talk: iron deficiency is common, especially in women under 50. And when iron’s low, energy, performance, focus and recovery all take a hit.

Iron isn’t optional. It’s a non-negotiable for training well, feeling sharp and actually enjoying your workouts.


Let’s break it down — no fluff.


Why Iron Actually Matters (A Lot)


Iron helps your body do the basics… properly:

  • Gets oxygen where it needs to goIron helps make haemoglobin, which delivers oxygen to your muscles and organs. Less oxygen = quicker fatigue.

  • Keeps energy levels upIt helps turn food into usable energy, not “why am I tired at 2pm?” vibes.

  • Supports muscle repair & recoveryTraining breaks muscle down — iron helps you build it back stronger.

  • Keeps your head switched onFocus, concentration, brain power — all better with healthy iron levels.

  • Backs your immune systemBecause getting sick every few weeks isn’t part of the plan.


How to Boost Your Iron

(Without Overthinking It)


Start with food. Always.


Do more of this:

  • Eat iron-rich foods like lean beef, fish, eggs, chicken, plus lentils, tofu, nuts, fortified grains and oats

  • Pair iron with vitamin C to absorb more of it(Think berries with spinach, peppers with fish, citrus with meals)


Do less of this around iron-heavy meals:

  • Coffee & tea

  • Calcium-heavy foods

  • Big servings of grains or nuts at the same time


Bonus tip:Cooking in a cast iron pan can actually increase the iron content of your food. Old school, but effective.


Iron-Rich Meals (No Weird Ingredients, Promise)


Breakfast

Spinach & Mushroom Egg Scramble on Wholegrain ToastEggs, spinach and mushrooms = a solid iron hit first thing. Add a squeeze of lemon or some cherry tomatoes on the side to boost absorption.


Lunch

Beef & Quinoa Power SaladLean beef strips, quinoa, rocket, roasted peppers and olive oil.High in iron, high in protein, and actually filling — no 3pm crash.


Dinner

Chicken & Chickpea Tomato StewChicken thighs, chickpeas, tomatoes, garlic and herbs.Iron from both animal and plant sources, plus vitamin C from the tomatoes doing the absorption work for you.


Iron FAQs (The Ones People Actually Ask)


“Why am I training hard but still feel exhausted?”

Because food matters as much as workouts.Low iron = less oxygen to muscles = quicker fatigue and slower recovery. If your training feels harder than it should, iron is worth checking.


“Can I get enough iron without eating loads of red meat?”

Yes — but you need to be intentional.Eggs, chicken, fish, lentils, chickpeas, tofu, spinach and fortified grains all help. Pair them with vitamin C and don’t drown them in coffee.


“How long does it take to feel better once I fix my iron?”

Usually a few weeks of consistent eating.This isn’t a one-meal fix — but fuel properly and energy, focus and performance tend to climb pretty quickly. If symptoms hang around, get bloods checked.


BodyPrime Takeaway

  • Training plans don’t work if your body’s under-fuelled.

  • Lift better. Recover faster. Feel human again.

  • Iron plays a bigger role than most people realise — don’t ignore it 👊






 
 
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