Can you get enough iron without meat? Build a day and see

Can you get enough iron without meat? For most people, yes: beans, lentils, tofu, oats and seeds all help. Plant iron is absorbed less well, so what you eat it with matters.

Build a day of plant foods, pick your reference group and see your total against the EFSA reference (11 or 16 mg), with the NIH's 1.8× estimate for vegetarians alongside. Toggle vitamin C and tea to see how they shift things. Estimates only, not medical advice.