Breakfast? fortified cereal or porridge or quinoa for iron, some Bvits, fortified soya milk or yogurt for calcium, piece of fruit or fruit juice for vit C, to help iron absorbtion
(If you like coffee, don't have it with meals the caffeine affects mineral absorbtion)
Snack on fruit and nuts or seeds
Lunch? Sandwich using wholemeal bread,(filling ideas please people!) salad(dark green and leafy is best), hummus, vegan mayo, peanut butter and jam, redwoods fake meat slices, fake cheese, pickle...
Last night's leftovers heated in the microwave!
Leftover brown rice, pasta or quinoa in a salad. I like pasta and olives with a garlic and olive oil dressing.
A big bowl of salad
Have another snack. (see above) Once in a while it won't hurt to have crisps or vegan chocolate if u get the craving!
Dinner? Have a portion of legumes, tofu, or green leafy veg etc to ensure adequate iron, protein etc. Brown rice, pasta or bread, and a couple of veggies high in vit C.
Snack or dessert on fortified vegan yougurt for calcium and b12, or a soya milkshake.
Take a supplement that contains B12, omega 3s, and iron if you're not sure you get enough.