3-day meal plan for women in perimenopause

Breakfast: Cheese and ham pancakes

Serves 1. 30 minutes. Allergens: gluten (wheat), eggs, milk.

Ingredients

• 30g flour
• 4 tbsp milk
• 1 egg
• 1/4 tsp baking powder
• Salt, to taste
• Ground black pepper, to taste
• 30g ham, chopped
• 25g shredded cheddar cheese

Method

1. Preheat a non-stick frying pan over medium heat.
2. In a mixing bowl, combine the plain flour, milk, egg, baking powder, salt, black pepper, chopped ham, and shredded low-fat cheese. Mix until you have a smooth pancake batter with ham and cheese evenly distributed.
3. Lightly spray the frying pan with cooking spray.
4. Pour half of the pancake batter into the frying pan, swirling it around to cover the bottom evenly.
5. Cook the pancake for about 2-3 minutes on one side until bubbles appear on the surface and the edges start to set.
6. Flip the pancake and cook for an additional 2-3 minutes until it's cooked through and lightly browned.
7. Remove the cooked pancake from the frying pan and set it aside.
8. Repeat the process with the remaining pancake batter to make a second pancake.
9. Serve your Cheese and Ham Pancakes hot.

Lunch: Tuna pizza

Serves 2. 30 minutes. Allergens: gluten (wheat), fish, milk.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 170g flour
• 2 tsp baking powder
• 120ml low fat milk
• Salt, to taste
• 6 tbsp tomato sauce
• 280g tinned tuna, drained
• 130g light mozzarella

Method

1. Preheat oven to 200°C (180°C fan, gas mark 6).
2. Mix flour, baking powder, salt, and milk in a bowl and form a dough.
3. Roll out the dough to 1⁄5 cm thickness. Place it on the pizza pan and bake in preheated oven for 8 minutes.
4. Take the pizza dough out of the oven and top it with tomato sauce, tuna, and mozzarella.
5. Bake it again for 5 minutes. Slice the pizza and serve warm.

Dinner: Fiery chicken thigh stir-fry

Serves 1. 30 minutes. Allergens: gluten (wheat), sesame, soya.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 110g boneless, skinless chicken thigh, sliced
• 130g mixed vegetables
• 1 tbsp soy sauce
• 1 tbsp sriracha sauce
• 1 tsp sesame oil
• 1/2 tsp grated ginger
• 1 clove garlic, minced
• 1/4 tsp red pepper flakes
• Salt, to taste
• Ground black pepper, to taste

Method

1. Heat a non-stick frying pan or wok over medium-high heat and coat with cooking spray or oil.
2. Add chicken thighs to the frying pan and cook for about 5-7 minutes until browned and cooked through.
3. Remove the cooked chicken from the frying pan and set aside.
4. In the same frying pan, add mixed vegetables and stir-fry for 3-4 minutes until tender-crisp.
5. Return the cooked chicken to the frying pan.
6. In a small bowl, mix together soy sauce, sriracha sauce, sesame oil, grated ginger, minced garlic, red pepper flakes, salt, and pepper.
7. Pour the sauce over the chicken and vegetables in the frying pan.
8. Stir-fry everything together for another 1-2 minutes until heated through and well coated with the sauce.

Breakfast: Omelette with tomatoes, broccoli, and Parmesan

Serves 1. 30 minutes. Allergens: eggs, milk.

Ingredients

• 3 eggs
• Salt, to taste
• Freshly ground black pepper, to taste
• 1 tbsp milk
• 1 tbsp butter
• 55g cherry tomatoes, sliced
• 30g broccoli, chopped
• 2 tbsp grated Parmesan cheese

Method

1. Beat eggs in a bowl. Add milk, salt, and pepper. Heat butter over medium heat in a pan. Pour mixture into a hot pan with butter and cook until the eggs are set.
2. To serve, top the omelette with the tomatoes and broccoli and fold it in half.
3. Sprinkle with Parmesan cheese.

Lunch: Tuscan fish stew

Serves 1. 50 minutes. Allergens: crustaceans, fish, molluscs.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 180g halved cherry tomatoes
• 120ml clam juice
• 1 tsp olive oil
• 2 tbsp sliced spring onions
• 2 cloves garlic
• 30g anchovy fillet
• 1 tsp red pepper flakes
• 85g halibut fillets, cubed
• 85g prawns, peeled and deveined
• 1 tbsp chopped fresh parsley
• 1/2 tbsp chopped basil
• 1/2 tbsp chopped oregano
• 1 tsp minced rosemary

Method

1. Puree cherry tomatoes and clam juice in a blender until smooth. Press mixture through a fine-mesh strainer into a bowl.
2. Combine olive oil, spring onions, garlic, anchovy, and red pepper flakes in a cold pan.
3. Place over medium heat. Cook and stir until garlic and spring onions just start to soften, about 3 minutes.
4. Stir in the tomato mixture. Bring to a simmer over medium-high heat. Reduce heat to medium and simmer stew until colour deepens, about 10 minutes.
5. Add halibut cubes and prawns to the stew. Season with salt. Increase heat to high. Cover pan and cook until fish flakes easily with a fork, about 5 minutes.
6. Stir in parsley, basil, oregano, and rosemary. Pour stew into a warm bowl. Serve hot.

Dinner: Cheeseburger pasta

Serves 1. 30 minutes. Allergens: celery, gluten (wheat), milk, plus any in the shop-bought products noted.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

4 tbsp vegetable stock: Stock varies by brand: most UK stock cubes contain celery and some contain wheat, so check the label of the one you use.

Ingredients

• 110g beef mince
• 55g penne
• 40g diced onion
• 1 clove garlic, minced
• 45g diced tomatoes
• 4 tbsp vegetable stock
• 25g grated cheddar cheese
• Salt, to taste
• Pepper, to taste

Method

1. Cook the pasta according to package instructions until al dente. Drain and set aside.
2. In a frying pan over medium heat, cook the beef mince until browned. Drain any excess fat.
3. Add the diced onion and minced garlic to the frying pan with the beef mince. Cook for 2-3 minutes, until the onion is translucent.
4. Stir in the diced tomatoes and broth. Bring the mixture to a simmer.
5. Reduce the heat to low and stir in the cooked pasta.
6. Add the grated cheddar cheese to the frying pan and stir until melted and well combined.
7. Season with salt and pepper to taste.

Breakfast: Cheese omelette

Serves 1. 10 minutes. Allergens: eggs, milk.

Ingredients

• 2 eggs
• 1 tbsp milk
• 1 tbsp ghee
• 25g shredded cheddar cheese
• Salt, to taste
• Ground black pepper, to taste

Method

1. Whisk eggs in a bowl; add milk and season with salt and black pepper. Whisk until egg mixture is foamy, 2 to 3 minutes.
2. Melt ghee in a small, nonstick frying pan over medium-low heat. Pour in egg mixture and swirl the frying pan, so the bottom is evenly covered with egg.
3. Cook until egg starts to set, about 1 minute.
4. Lift edges with a spatula and tilt the frying pan so uncooked egg can flow towards the bottom of the frying pan to set. Repeat until no visible liquid egg remains.
5. Carefully flip omelette; cook until warmed through, 30 seconds to 1 minute.
6. Sprinkle cheese down the middle of omelette, fold in half. Cook until cheese is melted, about 20 seconds. Slide omelette onto a plate.

Lunch: Tomato-mushroom soup

Serves 2. 50 minutes. Allergens: celery, milk, sulphites, plus any in the shop-bought products noted.

240ml chicken stock: Stock varies by brand: most UK stock cubes contain celery and some contain wheat, so check the label of the one you use.

Ingredients

• 2 onions, sliced
• 3 tbsp butter
• 2 cloves garlic, minced
• 280g fresh mushrooms, sliced
• 240ml chicken stock
• 240ml water
• 60g tomato paste
• 2 tbsp balsamic vinegar
• 1 tsp salt
• 1 tsp pepper
• 110g cherry tomatoes, sliced

Method

1. In a saucepan or Dutch oven, melt butter over medium heat. Add onion and garlic, saute for about 5 minutes until tender.
2. Add mushrooms and cherry tomatoes. Cover and cook for 5 minutes.
3. Stir in chicken stock, water, tomato paste, balsamic vinegar, salt, and pepper. Bring to a boil.
4. Reduce heat and simmer, covered, for 20 minutes and serve.

Dinner: Orange chicken stir fry

Serves 1. 30 minutes. Allergens: gluten (wheat), soya.

Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 110g boneless, skinless chicken breast, sliced
• 1/2 orange, juiced
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp olive oil
• 1 tsp grated ginger
• 1 clove garlic, minced
• 75g slided pepper
• 1/2 carrot, sliced
• 1/2 onion, sliced

Method

1. In a bowl, mix orange juice, soy sauce, and rice vinegar.
2. In a wok or frying pan, heat olive oil over medium-high heat.
3. Add minced garlic and grated ginger, stir-frying for about 30 seconds.
4. Add thinly sliced chicken to the wok, cooking until it's browned and cooked through (about 3-4 minutes).
5. Pour the orange juice mixture over the chicken, stirring to coat evenly.
6. Toss in pepper, carrot and onion, stir-frying for an additional 3-4 minutes until vegetables are slightly tender.
7. Adjust seasoning if needed.