3-day meal plan for women in postmenopause

Breakfast: Garlic-mushroom and brie omelette

Serves 1. 15 minutes. Allergens: eggs, milk.

Ingredients

• 1 tbsp butter, divided
• 140g mushrooms, sliced
• 2 garlic cloves, minced
• 2 eggs
• Salt, to taste
• 30g brie, sliced

Method

1. Heat half of the butter in a small frying pan and fry mushrooms until golden. Add garlic and cook for 1 minute.
2. Tip the mushrooms and garlic into a bowl. Scrape out the pan, wipe with kitchen paper and add the remaining butter.
3. Whisk eggs with a pinch of salt and pour into the pan. Let the bottom set then draw in the sides so the uncooked egg can flow out and set.
4. Scatter the mushrooms on top with a few slices of brie. Fold the omelette and let it sit for a minute so the cheese starts to melt. Serve immediately.

Lunch: Herb-encrusted salmon

Serves 1. 30 minutes. Allergens: fish, mustard.

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

Ingredients

• 170g salmon fillet
• 1 tbsp olive oil
• Salt, to taste
• Ground black pepper, to taste
• 1 tbsp chopped parsley
• 1 tbsp chopped dill
• 1 tbsp chopped thyme
• 1 tsp minced garlic
• 1 tsp Dijon mustard
• 1 tsp lemon juice

Method

1. Preheat oven to 200°C (180°C fan, gas mark 6).
2. Season the salmon fillet with salt and pepper.
3. In a small bowl, mix together chopped fresh herbs, minced garlic, Dijon mustard, and lemon juice.
4. Spread the herb mixture evenly over the top of the salmon fillet.
5. Heat olive oil in an oven-safe frying pan over medium-high heat.
6. Once hot, add the salmon fillet to the frying pan, skin side down.
7. Cook for 2-3 minutes until the bottom is nicely seared.
8. Transfer the frying pan to the preheated oven and bake for 10-12 minutes, or until the salmon is cooked through.

Dinner: Chicken broccoli stir fry

Serves 2. 25 minutes. Allergens: celery, gluten (wheat), sesame, soya, 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.

120ml 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

• 450g boneless chicken breasts, sliced
• 2 tbsp olive oil
• 1 tbsp garlic
• 1 tbsp fresh ginger, minced
• 180g broccoli florets
• 70g sliced mushrooms
• 120ml chicken stock
• 4 tbsp soy sauce
• 1 tbsp honey
• 1 tsp sesame seeds

Method

1. Whisk the chicken stock, soy sauce and honey together for the sauce and set aside.
2. Heat a large pan on high heat. Add the oil, garlic, and ginger, saute for 30 seconds or until it begins to brown.
3. Add the chicken and cook for 5 minutes or until the chicken is browned and cooked through.
4. Add the broccoli and mushrooms and stir for 2 minutes or just until the broccoli begins to soften.
5. Pour the prepared sauce into the pan and simmer for another 2 minutes or until the sauce is thickened.
6. Garnish with sesame seeds and serve.

Breakfast: Poached eggs on toast

Serves 2. 15 minutes. Allergens: gluten (wheat), eggs.

Ingredients

• 1 tbsp white vinegar
• 4 large eggs
• ¼ tsp salt, divided
• ¼ tsp black pepper, freshly ground, divided
• 2 slices (about 55g each) wholemeal bread, toasted
• 2 tsp extra-virgin olive oil

Method

1. Combine 1 tbsp white vinegar in frying pan filled with about 5 cm simmering water.
2. Crack 4 large eggs into separate small bowls/ramekins; season each bowl with a pinch of salt and pepper.
3. Gently slip first egg into simmering water at the 12 o'clock position. Adjust heat as needed to maintain gentle simmer.
4. Set timer for 4 ½ minutes: - After 30 sec, add second egg at 3 o'clock. - After another 30 sec, add third egg at 6 o'clock. - After another 30 sec, add fourth egg at 9 o'clock.
5. Remove first egg after 1 ½ min left on timer using fish spatula/slotted spoon; place on towel-lined plate and blot dry. Sprinkle with salt and pepper.
6. Repeat procedure every 30 sec clockwise for remaining eggs.
7. Toast two slices of whole-grain bread; drizzle each slice with 1 tsp olive oil.
8. Place 2 prepared eggs on each toast slice and serve immediately.

Lunch: Cod with tomato cream sauce

Serves 2. 30 minutes. Allergens: fish, milk, sulphites.

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

Ingredients

• 450g cod, cut into 4 pieces
• 3 tsp chopped thyme, divided
• Salt, to taste
• Freshly ground black pepper, to taste
• 2 tbsp olive oil
• 1 shallot, chopped
• 1 garlic clove, minced
• 180ml white wine
• 400g can diced tomatoes
• 4 tbsp double cream

Method

1. Season fish with 1 teaspoon thyme, ¼ teaspoon salt and pepper. Heat oil in a large frying pan over medium heat. Add shallot, garlic and 1 teaspoon thyme.
2. Cook, stirring, until beginning to soften, about 1 minute. Add wine, tomatoes and the fish to the pan. Bring to a simmer. Cover and cook for about 4 minutes, until the fish is opaque all the way through and flakes easily.
3. Transfer the fish to a large plate and keep warm. Add cream to the pan, along with the remaining thyme and some salt. Cook for 1 minute. Serve immediately.

Dinner: Chicken, tofu & chickpea stew

Serves 1. 30 minutes. Allergens: celery, soya, 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.

240ml 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 boneless, skinless chicken breast, cubed
• 110g extra firm tofu, cubed
• 80g tinned chickpeas, drained and rinsed
• 40g diced onions
• 30g diced carrots
• 25g diced celery
• 45g diced tomatoes
• 1 clove garlic, minced
• 1/4 tsp ground cumin
• 1/4 tsp paprika
• Salt, to taste
• Ground black pepper, to taste
• 240ml vegetable stock

Method

1. In a pot, combine the diced chicken, diced tofu, diced onions, diced carrots, diced celery, diced tomatoes, minced garlic, ground cumin, paprika, salt, and pepper.
2. Pour in the vegetable stock.
3. Place the pot on the stove over medium-high heat and bring the mixture to a boil.
4. Reduce the heat to low, cover the pot, and let the stew simmer for about 20-25 minutes, or until the chicken is cooked through, and the vegetables are tender.
5. Stir in the tinned chickpeas and cook for an additional 5-7 minutes, or until they are heated through.
6. Taste and adjust the seasoning if needed.

Breakfast: Pesto pancakes

Serves 1. 15 minutes. Allergens: gluten (wheat), eggs, milk, nuts (cashews), plus any in the shop-bought products noted.

1 tbsp pesto: Shop-bought pesto usually contains cheese and often cashews; check the label.

Ingredients

• 30g flour
• 1/4 tsp baking powder
• 1 egg
• 1 tbsp pesto
• 2 tbsp milk
• Salt, to taste
• Ground black pepper, to taste

Method

1. In a mixing bowl, whisk together the plain flour and baking powder.
2. In a separate bowl, beat the egg and then stir in the pesto sauce until well combined.
3. Gradually add the egg mixture to the flour mixture, stirring until smooth.
4. Stir in the milk until the batter reaches your desired consistency. Add more milk if needed.
5. Season the batter with salt and pepper to taste.
6. Heat a non-stick frying pan or griddle over medium heat and lightly coat it with cooking spray or olive oil.
7. Pour a portion of the batter onto the frying pan to form a pancake.
8. Cook until bubbles form on the surface of the pancake and the edges begin to set, then flip and cook until golden brown on the other side.
9. Repeat with the remaining batter, adjusting the heat as needed to prevent burning.
10. Serve the pesto pancakes hot.

Lunch: Black bean turkey burgers

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

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

Ingredients

• 110g ground turkey
• 80g tinned black beans, drained and rinsed
• 2 tbsp breadcrumbs
• 40g chopped red onion
• 1/2 tsp ground cumin
• 1/4 tsp chilli powder
• 1/4 tsp garlic powder
• Salt, to taste
• Ground black pepper, to taste
• 1 burger bun

Method

1. Preheat a grill or hob grill pan.
2. In a bowl, combine turkey mince, black beans, breadcrumbs, red onion, ground cumin, chilli powder, garlic powder, salt, and black pepper. Mix well.
3. Divide the mixture and shape it into a patty.
4. Grill the turkey burger patty for about 5-7 minutes per side or until fully cooked.
5. Place the turkey bruger ina bun and top with toppings.

Dinner: Lasagna soup

Serves 2. 35 minutes. Allergens: celery, gluten (wheat), 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.

480ml beef stock: Stock varies by brand: most UK stock cubes contain celery and some contain wheat, so check the label of the one you use. 1 tsp Italian seasoning: Check your brand's label.

Ingredients

• 2 tbsp olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 280g beef mince
• 2 tbsp tomato paste
• 240ml tomato passata
• 480ml beef stock
• 1 tsp Italian seasoning
• 170g lasagna noodles
• 2 tbsp chopped parsley

Method

1. Preheat the olive oil in a pot over medium heat. Then, add the onion, garlic, and saute.
2. Add the beef mince and saute until it is browned. Add salt, pepper, and tomato paste to the pot.
3. Add the tomato passata, beef stock, Italian seasoning to the pot. Bring the soup to a boil, then reduce the heat, cover the pot and let the soup simmer for 15 minutes.
4. Before the soup has finished cooking, add the noodles to the pot the soup cooks in and let the noodles cook with the soup until they are soft enough.
5. Pour soup in bowls, garnish with chopped parsley, and serve.