7-Day Hemoglobin Builder Plan
Protocol Objectives
Iron
Hemoglobin is made of iron. Heme iron (meat) is the most efficient builder.
B12 & Folate
Required for RBC formation. Deficiency causes large, ineffective cells.
Vitamin C
Boosts iron absorption.
Protein
Globin is a protein. You need amino acids to build the structure.
Day 1 Red Meat
Breakfast
Steak & Eggs
Heme.
Lunch
Burger
Beef.
Dinner
Beef Stew
Iron.
Day 2 Organ Meat
Breakfast
Liver Pate
Dense.
Lunch
Chicken Livers
Fried.
Dinner
Beef Liver
Top source.
Day 3 Shellfish
Breakfast
Oysters
Iron.
Lunch
Clams
Iron/B12.
Dinner
Mussels
Sea source.
Day 4 Greens & C
Breakfast
Spinach Omelet
Iron.
Lunch
Lentil Soup
Folate/Iron.
Dinner
Steak & Peppers
Iron + C.
Day 5 B12
Breakfast
Sardines
B12.
Lunch
Tuna
Fish.
Dinner
Salmon
Oily.
Day 6 Dark Meat
Breakfast
Turkey Leg
Dark meat.
Lunch
Duck
Red poultry.
Dinner
Chicken Thighs
Iron.
Day 7 Maintenance
Breakfast
Fortified Cereal
Iron.
Lunch
Roast Beef
Meat.
Dinner
Lamb
Red meat.
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Timeline
RBCs take 90 days to turnover. You will feel energy sooner, but full lab correction takes time.
Scientific References:
1. Kassebaum, N. J., et al. (2014). 'A systematic analysis of global anemia burden from 1990 to 2010.' Blood.
1. Kassebaum, N. J., et al. (2014). 'A systematic analysis of global anemia burden from 1990 to 2010.' Blood.