Eating for iron & protein
- 🥬 Iron: dals & beans (rajma, chana, chole), spinach, tofu, ragi, poha, jaggery, dates, seeds, eggs.
- 🍋 Absorption trick: pair iron meals with vitamin C (lemon, tomato, orange, bell pepper).
- ☕ Keep tea/coffee away from meals — it blocks iron.
- 💪 Protein: eggs, paneer, dairy & Greek yogurt, dals & sprouts, besan chilla, peanut butter, tofu.
Calorie boosters for him 🅚
For a small appetite, energy-dense beats large portions. Easy add-ons to his plate:
- 🧈 Ghee on roti / rice / dal, butter on toast.
- 🧀 Extra cheese & paneer; whole (full-fat) milk.
- 🥜 Nut butters (peanut / almond) on toast, in shakes & oats.
- 🥛 Whole-milk shakes with banana, dates & peanut butter.
- 🍥 Dry-fruit / besan / ragi ladoo, and dates, raisins & figs (also iron!).
- 🍌 Calorie-rich fruits: banana, avocado, mango.
🅲 = has a vitamin-C pairing for iron · 🅚 = an easy calorie boost for him. Family eats the same dish — just add the extras to his plate.
Monday
- BreakfastBesan chilla (in ghee) + carrot + whole milk 🅚
- School snackCheese-cucumber sandwich + orange 🅲
- LunchRajma + ghee-rice + tomato-lemon salad 🅲🅚
- After-schoolPeanut-butter–banana toast + whole-milk shake 🅚
- DinnerPalak paneer + roti
Tuesday
- BreakfastEgg bhurji (extra egg + cheese) + buttered toast + orange juice 🅲🅚
- School snackGreek yogurt + pomegranate + honey
- LunchHidden-veggie tomato pasta with cheese & peas 🅲
- After-schoolRoasted chana + dry-fruit ladoo 🅚
- DinnerMoong dal + jeera rice + sautéed spinach + lemon 🅲
Wednesday
- BreakfastPoha with peanuts, peas & lemon 🅲 + whole milk
- School snackCheese quesadilla + bell-pepper strips 🅲
- LunchChole + rice/roti + tomato salad 🅲
- After-schoolBanana-date-PB shake (whole milk) 🅚
- DinnerEgg curry + ghee-rice
Thursday
- BreakfastRagi-banana pancakes with jaggery + ghee + milk 🅚
- School snackBoiled egg + cheese + apple
- LunchVeg pulao + curd
- After-schoolPeanut-butter–banana sandwich + milkshake 🅚
- DinnerPaneer / tofu stir-fry with bell peppers + noodles 🅲
Friday
- BreakfastVeg omelette (cheese) + buttered toast + orange 🅲🅚
- School snackHummus + pita / veg sticks + cheese
- LunchDal + ghee-rice + beet-carrot-lemon salad 🅲🅚
- After-schoolFruit + trail mix (nuts + dry fruit) 🅚
- Dinner🍕 Pizza night — homemade veggie + spinach + corn + extra-cheese pizza + salad
Saturday (no school)
- BreakfastPaneer paratha (ghee) + curd + milk 🅚
- Mid-morningSprouts chaat (moong, tomato, lemon) 🅲
- LunchMasala dosa + sambar + coconut chutney
- Afternoon snackCheese cubes + mango/banana + ladoo 🅚
- DinnerVeg biryani + raita + boiled egg
Sunday (no school · Gita class 12:30)
- BreakfastIdli/dosa + sambar, or masala eggs (cheese)
- Mid-morningBanana-date shake + cheese 🅚
- LunchRajma-rice + paneer + kachumber-lemon salad 🅲
- Afternoon snackDhokla or besan cutlets + peanut-butter dip
- DinnerLight khichdi (ghee, moong dal) + veg + curd 🅚
Want a shopping list from this menu, or to swap any dish? Just ask.