NIH guidelines for Iron has this table:

Table 1 lists the current iron RDAs for nonvegetarians. The RDAs for vegetarians are 1.8 times higher than for people who eat meat. This is because heme iron from meat is more bioavailable than nonheme iron from plant-based foods, and meat, poultry, and seafood increase the absorption of nonheme iron [5].

For infants from birth to 6 months, the FNB established an AI for iron that is equivalent to the mean intake of iron in healthy, breastfed infants.

Table 1: Recommended Dietary Allowances (RDAs) for Iron [5]

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.27 mg*	0.27 mg*
7–12 months	11 mg	11 mg
1–3 years	7 mg	7 mg
4–8 years	10 mg	10 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg

* Adequate Intake (AI)

From the above table, I learnt that women aged 19-50 need 18 mg of iron. Also, those who don't consume meat would need 18 mg * 1.8 = 32.4 mg iron daily. At the same, Iron in the Vegan Diet by Reed Mengels says,

"Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up to six-fold which makes the absorption of non-heme iron as good or better than that of heme iron."

Does this mean that we don't really need 32 mg iron from plants? Would 18 mg iron from plants suffice, as long as we add citrus to all our meals? What should be the target for those following a Whole Food Plant-Based diet? Reed Mengels' remark suggests that we could continue to target 18 mg daily iron, irrespective of what dietary pattern we follow.

Iron in the Vegan Diet by Reed Mengels is a good article. Here are some guidelines that I identified for myself for iron rich meals:

1. Iron Overload: Before we start boosting our iron levels, it would be a good idea that we're not already overloaded with iron. See Can We Overload Ourselves With Iron?
2. Plants, not animals: Iron from animal products is called heme iron. Iron from plant sources is called non-heme iron. Heme iron is better. Why? See Can We Overload Ourselves With Iron?
3. Combine with Vitamin C: To prepare an iron rich food plate, we should combine iron-rich plant foods with Vitamin C rich plant foods. Iron in the Vegan Diet by Reed Mengels says,

   "Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up to six-fold which makes the absorption of non-heme iron as good or better than that of heme iron."

4. Avoid Tea & Coffee with Meals: For example, in this Q&A session and this article, Dr Greger mentions that green tea (or any other tea from the tea plant, e.g., oolong, white, black or yellow tea) interferes with iron absorption. So we should consume such teas either an hour before or an hour after a meal.
5. Garlic & Onion for Iron Absorption: In his article on Phytates, Dr Greger mentions:

   "Phytate, or phytic acid, is a naturally occurring compound found in all plant foods like beans, grains, nuts, and seeds. In the past, there were concerns that foods high in phytates might reduce the absorption of minerals. However, recent studies have shown that this so-called "anti-nutrient" effect occurs only when large amounts of phytates are consumed with a diet that is poor in nutrition. In fact, legumes have been shown to help lower cholesterol levels and help treat blood pressure, diabetes, and heart disease."

   "Vegetarians, whose daily intake tends to be high in phytates, can benefit from eating mineral-absorbing enhancers, such as garlic and onions, to increase the bioavailablity of iron and zinc in plant foods."

   The idea of using garlic and onions is explained in this video: New Mineral Absorption Enhancers Found (3 mins, 2012).

6. Iron Cookware and Lucky Iron? Cooking Utensils has articles and videos by various WFPB advocates. Lucky Iron Fish is a small fish-shaped iron cooking tool that infuses our meal with iron.
7. Iron Rich Foods: We may boost our iron intake by consuming iron rich grains, iron rich beans, iron rich veggies, iron rich fruits, and so on. Initially, I was inspired by this image. Later, I discovered this article and I started playing around with Nutrient Ranking Tool to discover additional iron rich foods.

   Iron absorption? Iron content listed on NutritionFacts labels doesn't reflect what percentage of iron in that food is actually absorbed by our body. Mineral absorption is a complex topic; a large number of factors influence absorption rates. In this article, I have listed foods rich in iron as mentioned on NutritionFacts labels, without taking absorption rates into account.

BEANS? Soybeans, white beans, tofu & lentils stand out! Many other beans are iron rich.

How many mg of iron in 1/2 cup of cooked beans?

soybeans (4.4), white beans (3.3), raw & firm tofu (3.4), lentils (3.3), moth beans ("moth dal" in Hindi) (2.8), red kidney beans (2.6), small white beans (2.6), chickpeas (2.4), green soybeans (2.3), cowpeas (2.3), navy beans (2.2), lima beans (2.2), pink beans (2.1), shelled edamame beans (1.8), …

LEGUMES & SPROUTED BEANS? Peas, lentil sprouts & mung bean sprouts are also iron rich.

How many mg of iron in 1/2 cup of cooked legumes & sprouted beans?

podded peas (1.9), snow peas (1.6), green peas (1.3), lentil sprouts (1.3), mung beans sprouted cooked (1.2), …

Sesame & pumpkin seeds stand out!

How many mg of iron in nuts and seeds?

1 tsp sesame butter paste (1.0), 1 tsp pumpkin seed butter (0.6), 1 tsp black chia seeds (0.4), 1 tbsp flax seeds ground (0.4), 1 tsp hemp seeds (0.3), …

Other seeds: niger seeds, basil seeds, chia seeds?

Spinach, swiss chard, amaranth leaves & beet greens stand out! But all four are high in oxalates.

How many mg of iron in 1/2 cup of cooked leafy greens?

spinach (3.1), swiss chard (2.0), amaranth leaves (1.5), beet greens (1.4), collards (1.1), dandelion greens (1.0), 1/4 cup parsley (0.9), …

Leafy greens are an important part of Whole Food Plant-Based food plates. However, Optimum Nutrition Recommendations by Dr Greger encourage us to choose low oxalate leafy greens:

Calcium: At least 600 mg daily via calcium-rich plant foods — preferably low-oxalate dark green leafy vegetables, which includes all greens except spinach, chard, and beet greens (all very healthy foods, but not good calcium sources due to their oxalate content).

Dr Greger doesn't mention amaranth leaves but this article mentions high oxalate content in green amaranth leaves.

As per Dr Greger's guidelines, I prefer to have my calcium intake via low oxalate leafy greens like kale and collards, both of which happen to be cruciferous as well (cruciferous veggies have lots of health promoting constituents, especially sulforaphane). I do consume spinach, chard and beet greens but occasionally, for diversity.

Moringa? Wheatgrass?

Should we pulverize into a green smoothie or 'saag'?

Sweet potatoes are great!

How many mg of iron in cooked potatoes & sweet potatoes?

1 cup boiled sweet potato (2.4), 1 medium baked potato with skin (1.0), …

Iron in skin?

Palm hearts stand out! I'm able to get them in canned form from Asian stores nearby.

How many mg of iron in other cooked veggies? palm hearts (2.3), 1/4 cup leeks (1.0), baked acorn squash (1.0), Brussels sprouts (1.0), bok choy (0.9), asparagus (0.8), …

Beet?

How many mg of iron in 1/2 cup of cooked mushrooms?

white button mushrooms (1.4), chantarelle mushrooms raw (1.0), …