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Iron Eating Plans

Expert-crafted eating plans delivered instantly to your WhatsApp

7-Day General PlanAVAILABLE NOW

📖

7-Day Iron Eating Plan

Built with expert nutritional guidance

A comprehensive 7-day meal plan with precise portions, vitamin C pairings, absorption timing guides, a shopping list for Nairobi markets, and iron reference tables.

✓7-day meal-by-meal structure (breakfast, lunch, dinner, snacks)
✓Food pairing charts — what to eat together for maximum absorption
✓Portion guide using everyday measurements
✓Shopping list for Nairobi markets with affordable alternatives
✓Absorption do's and don'ts — timing, habits, blockers
✓The science — why each food is chosen

KSh 1,500

Get the Plan on WhatsApp →

📖 Delivered instantly on WhatsApp

Personalized PlanAVAILABLE NOW

🍊

Your Personalized Iron Plan

AI-crafted + nutrition expert reviewed

Tunda AI builds a fully custom 7-day plan based on your quiz results, dietary preferences, and specific iron gap. Then a nutrition expert reviews it for accuracy and safety.

✓Tailored to your specific gap pattern (source, pairing, blocker, or variety)
✓Accounts for your diet — omnivore, vegetarian, or vegan
✓Avoids foods you dislike or can't eat
✓Meals structured around how many you cook per day
✓Expert-reviewed for nutritional accuracy
✓Delivered within 24h of ordering

KSh 3,000

Take the Free Quiz First →

Your quiz results personalizes this plan — takes 2 minutes

📖 Delivered on WhatsApp within 24h of ordering

💰 Save more with a bundle

Order a plan and kit together and save up to KSh 1,000

General Plan + Everyday Kit

save KSh 500

KSh 3,000

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Personalized Plan + Booster Kit

save KSh 500

KSh 5,500

Order on WhatsApp →

Personalized Plan + Complete Kit

save KSh 1,000

KSh 7,000

Order on WhatsApp →

What a sample day looks like

📅 Sample Day (Day 2)

BreakfastSpinach & egg scramble + half an orange

Snack2 dates + handful of pumpkin seeds

LunchLentil stew with tomatoes + ugali

DinnerSukuma wiki + beetroot salad with lemon

NoteWait 45 min after dinner before tea

🍊 Pairing Example

Lentils + tomatoes — the vitamin C in tomatoes converts non-heme iron into a form your body absorbs 2–3x more efficiently. Without the pairing, you absorb as little as 5% of the iron in lentils.

📏 Portion Guide Example

Spinach: A generous handful raw (about 80g) = 2.2mg iron.
Lentils: One full cup cooked = 6.6mg iron (37% daily value).

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PCOS-friendly nutrition backed by science

Support hormonal health with an evidence-based eating plan tailored for women managing PCOS, PMS, or perimenopause.

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The Food Pharmacy nutrition plans are educational resources, not medical advice. Please consult a healthcare professional for diagnosed conditions.