Loved by fitness fanatics and the thrifty, there are over 17.1m posts under the hashtag #mealprep on Instagram, showcasing everything from breakfast egg muffins to salads promising not to go soggy, neatly portioned in rows of colourful Tupperware. Whether you're on a budget, trying to keep on top of your macros and control your calories, or you're just trying to save time spent cooking during the week, meal prepping can make healthy eating feel far more achievable.

One nutritionist who's long championed the habit of meal prepping is Dr Hazel Wallace. Known for sharing practical, healthy (and importantly, preppable) meal ideas on Instagram, her latest one-hour meal prep reel is aimed at supporting the one nutrient many of us don't get enough of: iron.

‘This week's meal prep addresses the most common nutrient deficiency in women,’ says Dr Wallace.

‘Impacting one in three of us between the ages of 15 to 49. It often shows up as anaemia, but even before it gets to that stage, low levels can cause subtle, or not so subtle, symptoms like fatigue, reduced work performance, hair loss and brittle nails.’

Why is iron so important?

Iron is essential for helping your body to produce red blood cells, carry oxygen around the body and support your energy levels. Basically, it's something you don't want to be running low on.

Women of reproductive age are much more likely to develop iron deficiency because of the blood lost during menstruation. If your iron levels are low, you might notice symptoms like feeling tired all the time, brain fog, dizziness or muscle weakness.

What to Read Next

Although iron supplements do work and are effective – and may be recommended if you're diagnosed with iron deficiency – regularly including iron-rich foods in your diet remains one of the best ways to support healthy iron levels. If you're experiencing persistent fatigue or think you may be iron deficient, it's worth chatting to your GP.

Simple tricks that help your body absorb more iron

As Dr Wallace explains, it's not just about eating iron-rich foods – it's also about making it easier for your body to absorb them. Here are her top tips:

  1. Pair iron-rich foods with vitamin C-rich foods (eg citrus fruits, berries, peppers and tomatoes)
  2. Combine plant and animal iron where appropriate (grilled chicken thighs would go great with the salad below)
  3. Enjoy tea, coffee and matcha between meals, rather than alongside iron-rich foods (the tannins in tea and polyphenols in coffee can interrupt absorption)
  4. Be mindful of large amounts of calcium with iron-rich meals
  5. If you’ve been advised to take an iron supplement, some evidence suggests that taking it on alternate days may improve absorption and reduce side effects (speak to your usual healthcare provider first)
  6. Soaking, sprouting or fermenting grains and legumes can help reduce phytates, which may otherwise impair iron absorption

The 3 recipes nutritionist Dr Hazel Wallace preps in an hour

‘The type of iron found in animal foods like meat is generally more easily absorbed, but for these recipes I wanted to focus mostly on veggie sources so that it feels more accessible and flexible for everyone – but feel free to add your own spin to it,’ says Dr Hazel Wallace.

‘When it comes to plant-based, variety is your friend; that's why you'll see a range of iron-rich foods across this meal prep, including chickpeas, black beans, pumpkin seeds, kale and tahini. I've also included vitamin C-rich foods like lemon, pomegranate and raspberries which can help your body absorb more of the iron from these foods.’

Chocolate raspberry blended overnight oats

Serves 3

Ingredients

  • 150g rolled oats
  • 40g chia seeds
  • 250g silken tofu, drained
  • 3 tbsp cocoa powder (approximately 24g)
  • 1.5 tsp vanilla
  • 400ml unsweetened soy milk
  • 30g almond butter
  • 200g fresh raspberries
  • Optional: soy or coconut yoghurt, to layer

Method

  1. Add the oats, chia seeds, silken tofu, cocoa powder, soy milk and almond butter to a blender and blend until smooth and creamy. If the mixture seems too thick, add an extra splash of soy milk until it reaches your desired consistency.
  2. Divide between 3 jars or containers. Layer the raspberries on the bottom, reserving a few for the top if desired.
  3. Cover and refrigerate overnight (or for at least 4 hours).
  4. Enjoy straight from the fridge.

Quinoa, chickpea & apricot salad with kale, cucumber & parsley

Serves 3

Ingredients

  • 250g cooked quinoa
  • 1 × 400g tin chickpeas, drained and rinsed
  • 2 large (100g) handfuls kale, roughly chopped (if not already)
  • ½ cucumber, seeds removed and diced
  • 1 red onion, diced
  • 50g dried apricots, finely chopped
  • 90g pomegranate seeds
  • 3 tbsp pumpkin seeds
  • 15-20g fresh flat-leaf parsley, finely chopped

Lemon tahini dressing

  • 3 tbsp tahini
  • Juice of 1-1½ lemons
  • 2 tsp maple syrup or honey
  • 3-5 tbsp warm water
  • ½ tsp salt
  • 1 tsp garlic granules or 1 garlic clove, crushed
  • Black pepper, to taste

Method

  1. Place the kale in a large bowl with a squeeze of lemon juice and gently massage for 1–2 minutes until softened.
  2. Add the cooked quinoa, chickpeas, cucumber, dried apricots, pomegranate seeds, pumpkin seeds and chopped parsley. Toss to combine.
  3. In a small bowl or jar, whisk together the tahini, lemon juice, maple syrup or honey, warm water, salt and black pepper until smooth and pourable. Add more water if needed to reach your desired consistency.
  4. Pour the dressing over the salad and toss well to coat. Alternatively, store the dressing separately and add just before serving for the freshest texture.
  5. Divide between 3 containers and store in the fridge for up to 3 days.

Chocolate tahini black bean brownie bites

Makes 12-16

Ingredients

  • 1 x 400g tin black beans, drained and rinsed
  • 2 eggs
  • 90g maple syrup
  • 50g oats
  • 30g cocoa or cacao powder
  • 3 tbsp olive oil
  • 2 tbsp tahini
  • 2 tbsp unsweetened soya milk or water
  • 60g dark chocolate chips
  • 1 tsp vanilla extract
  • Pinch of salt

Method

  1. Preheat the oven to 180°C fan.
  2. Add the black beans, eggs, maple syrup, olive oil, tahini and vanilla to a blender or food processor and blend until smooth.
  3. Add the oats, cocoa powder and salt and blend again until combined.
  4. Fold through the chocolate chips.
  5. Pour into a 20 x 20 lined baking tray.
  6. Bake for approximately 18-20 minutes, until just set around the edges.
  7. Allow to cool and then slice into 12-16 pieces.