A daily plan should include an iron source at each main meal plus at least one vitamin C partner. Lunch: lentils/chickpeas + lemon salad. Dinner: fish or red meat + vitamin C–rich vegetables. Snacks: pumpkin seeds, dried apricots, or tahini-based options. Keep tea/coffee away from meals. This structure boosts intake and absorption; very low ferritin may still require clinician-guided supplementation.