Here are the daily requirements for protein, fiber, and iron. These are only eyeball estimates, as needs can vary by a person’s age, size, and physical activity. You can use these to evaluate the cereals listed below. They are the highest cereal brands for protein, fiber, and iron.
Protein: about 40-50 gms for an average woman and 50-60 gms for an average male.
Fiber: about 25 gms for an average female and 35 gms for an average male.
Iron: about 8 gms for men and 18 gms for menstruating women 8 gms for pre and post menstruating women. This is for heme iron from animal protein. For those on a vegan or near-vegan plant-based diet, about 15 gms for men and pre and post menstruating women. For menstruating women, about 32 gms. This would vary by the amount of menstruation. Iron deficiency anemia can have many symptoms like tiredness and sleeping too much.
https://www.healthline.com/nutrition/how-much-iron-per-day#importance-of-iron
Add Silk soy milk for 7 gms more of protein, 2 gms fiber and about 50% daily requirement of vitamin B12. Other options are almond and oat milks with similar ingredients.
Combinations like these can get you off to a whoppingly healthy start for the day. Although they can be lunch or supper.
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Per serving:
Protein 20 gms + Silk 7gms=27 gms
Fiber 6 gms + Silk 2 gms=8 gms
Iron 18 + Silk .9 gm=18.9!
Vitamin B12 20% MDR
Vegan
Kashi Go original (There are many varieties. This is the highest).
Per serving:
Protein 12 gms + Silk 7 gms=19 gms
Fiber 12 + Silk 2 gms=14 gms
Iron 2.5 gms + Silk .9 gms= 3.4 gms
Not vegan contains some honey
Vitamin B12 0
Special K Original Multi-grain Touch of cinnamon (There are many other K varieties).
Per serving:
Protein 10 gms +Silk 7 gms=17 gms
Fiber 5 gms +Silk 2 gms=7 gms
Iron 18 gms + Silk 2= 20gms!
Vitamin B12 20% MDR
Vegan
Drink citrus with vitamin C for better absorption of iron.Tea and coffee hinder the absorption of iron.
Good idea to rotate or alternate these on different days.
All these are available in grocery stores and on Amazon.
Eating plant-based as much as possible, or even vegan is not only healthy. It is WHAT WE ARE NOT EATING:
No baby piglets who went through 6 months of hell and slaughter in a factory farm.
No eggs from hens confined in battery cages for 18 months where they can hardly move around, and then are killed when they lay fewer eggs as they get older.
No food chickens who went through 6 to 12 weeks of hell and slaughter in a factory farm.
No calves who went through 6 months of hell in a battery crate for veal.
No cattle who endured years of hell in cattle pens or dairy farms for steaks and hamburgers.