3-day pescatarian meal plan for women in perimenopause

Breakfast: Salmon and eggs scramble

Serves 2. 20 minutes. Allergens: eggs, fish, nuts (almonds).

If you are pregnant or have a weakened immune system, cook smoked salmon until steaming hot throughout before eating it; older people are also at higher risk of serious illness from listeria. Cook meat and fish until steaming hot throughout, with no pink meat; fish should be opaque and flake easily.

Ingredients

• 4 eggs
• 2 tbsp almond milk
• 1 tbsp minced dill
• 1 tsp minced garlic
• 2 tbsp olive oil
• 170g smoked salmon, sliced
• Salt, to taste
• Black pepper, to taste

Method

1. Prepare eggs by whisking together 4 large eggs, milk, dill, salt, and pepper until combined.
2. Heat a medium-size frying pan to medium heat and add olive oil and garlic. Pour in the egg mixture and cook for 2 minutes, using a spatula to scramble
3. Continue stirring until the eggs have reached desired texture, for about 3 minutes. Season with some pepper, top with the salmon and serve (see the smoked salmon note).

Lunch: Tuna sandwich

Serves 1. 20 minutes. Allergens: gluten (wheat), eggs, fish, mustard.

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

Ingredients

• 160g tinned tuna, drained
• 55g bread
• 1 tbsp mayonnaise
• 1 tbsp DIjon mustard
• 8g lettuce leaves
• 1/4 tomato, sliced
• 1/4 red onion, sliced
• Salt, to taste
• Ground black pepper, to taste

Method

1. In a bowl, combine the drained tuna, mayonnaise, and Dijon mustard. Mix well to make the tuna salad.
2. Season the tuna salad with salt and pepper to taste.
3. Place lettuce leaves, tomato slices, and red onion slices on one slice of whole-grain bread.
4. Spoon the tuna salad onto the bed of vegetables.
5. Top with the second slice of whole-grain bread to create a sandwich.
6. Serve your delicious Tuna Sandwich immediately. Enjoy!

Dinner: Prawns and broccoli stir fry

Serves 3. 20 minutes. Allergens: gluten (wheat), crustaceans, molluscs, sesame, soya, sulphites.

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

Ingredients

• 1 tbsp olive oil
• 680g medium prawns, peeled and deveined
• 680g broccoli florets
• 1 tsp sesame seeds
• 1 spring onions, thinly sliced
• 3 tbsp reduced sodium soy sauce
• 3 tbsp oyster sauce
• 1 tbsp rice wine vinegar
• 1 tbsp freshly grated ginger
• 2 cloves garlic, minced
• 1 tsp sesame oil
• 1 tsp cornflour
• 1 tsp Sriracha, optional
• Cooked rice

Method

1. In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, ginger, garlic, sesame oil, cornflour and Sriracha, if using; set aside.
2. Heat olive oil in a large frying pan over medium high heat. Add prawns, and cook, stirring occasionally, until pink, about 2-3 minutes.
3. Add broccoli, and cook, stirring frequently, until tender, about 2-3 minutes.
4. Stir in soy sauce mixture until well combined and slightly thickened, about 1-2 minutes.
5. Serve immediately with rice and garnished with sesame seeds and spring onions, if desired.

Breakfast: Mushroom-spinach omelette

Serves 2. 10 minutes. Allergens: eggs, milk.

Ingredients

• 1 tbsp butter
• 1 white onion, finely chopped
• 200g button mushrooms, sliced
• 60g baby spinach, washed
• 6 eggs
• 85g grated goat cheese

Method

1. In a pan, melt butter over medium heat. Add onion, saute for 3-4 minutes, add mushrooms and continue saute until softened.
2. Next, add the spinach. Once it wilts, add the eggs and cheese. Scrape the mixture toward the centre of the pan as the eggs start to cook.
3. When there is hardly any liquid left, cover the pan for 60 seconds. Remove the cover, fold the eggs in half, and press down to release any liquid.
4. Flip the omelet over, press down again, transfer to a serving plate and enjoy.

Lunch: Vegan mapo tofu

Serves 2. 30 minutes. Allergens: soya.

Ingredients

• 30g dried shiitake mushrooms
• 480ml water
• 450g block soft tofu
• 2 tbsp olive oil
• 1 tbsp minced ginger
• 2 tsp minced garlic
• 1 tsp chilli oil
• 1 tbsp arrowroot powder
• Salt, to taste
• Freshly ground black pepper, to taste
• 2 tbsp chopped spring onions

Method

1. In a medium saucepan, simmer mushrooms in 480ml of water for 15 minutes. Cut tofu into half-inch cubes.
2. In another medium saucepan, bring a large amount of salted water to a boil and gently place the tofu into the boiling water. Let it cook for 2 minutes. Drain.
3. Strain the mushroom water and reserve 240ml. Drain the mushrooms on paper towels, remove stems and chop into small bits.
4. In a large pan, heat up oil over medium heat. Add ginger and garlic, cook until fragrant, about 30 seconds. Add mushrooms and salt, saute for 1 more minute.
5. Pour the reserved mushroom water into the wok. Turn the heat up to high and bring it to a boil. Add tofu cubes and chilli oil.
6. Turn down the heat to simmer for 6 minutes. In the meantime, dissolve arrowroot in 2 tbsp of cold water. Drizzle the arrowroot mixture into the tofu mixture.
7. Taste and add more salt if desired. Garnish with spring onions and serve immediately.

Dinner: Grilled halloumi salad

Serves 3. 20 minutes. Allergens: gluten (wheat), milk.

Ingredients

• 85g halloumi cheese, sliced into ¼ inch slabs
• 2 tbsp olive oil, divided
• 2 small cucumbers, sliced into coins
• 300g cherry tomatoes, halved
• 110g mixed baby greens
• 3 tbsp chopped fresh mint
• 1 tbsp freshly squeezed lemon juice
• 1 tsp sea salt
• ½ tsp ground black pepper
• 110g whole-grain bread (4 slices)

Method

1. Heat a grill pan over medium-high heat or heat a grill to medium heat.
2. Brush the halloumi slices with 1 tablespoon of olive oil, coating both sides of the cheese.
3. Place the halloumi on the grill pan or grill and cook on each side for 2 to 3 minutes or until grill lines form and the cheese is melting.
4. Toss the sliced cucumbers, halved tomatoes, greens, and mint together.
5. Spread them across a large, low bowl or large plate.
6. Mix the remaining olive oil, lemon juice, sea salt, and pepper together.
7. Drizzle across the salad.
8. When the halloumi is done cooking, add it to the salad and serve with bread immediately.

Breakfast: Courgette pancake fritters

Serves 1. 20 minute. Allergens: gluten (wheat), eggs, milk.

Ingredients

• 1 courgette, grated
• 30g flour
• 25g grated Parmesan cheese
• 1/4 tsp dried oregano
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 egg
• 1 tbsp olive oil

Method

1. Place the grated courgette in a clean kitchen towel or paper towels and squeeze out any excess moisture.
2. In a bowl, combine the grated courgette, plain flour, grated Parmesan cheese, garlic powder, dried oregano, salt, and black pepper.
3. Add the egg and mix until everything is well combined.
4. Heat the olive oil in a non-stick frying pan over medium-high heat.
5. Drop spoonfuls of the courgette mixture into the frying pan, forming small pancake-like fritters. Use the back of the spoon to flatten them slightly.
6. Cook the fritters for about 2-3 minutes on each side, or until they are golden brown and crispy.
7. Remove the fritters from the frying pan and let them cool for a minute.

Lunch: Black bean burritos

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

Ingredients

• 40g tinned black beans
• 40g cooked rice
• 2 tbsp salsa
• 2 tortillas
• 2 tbsp shredded cheddar cheese
• 1/4 sliced avocado
• 2 tbsp chopped coriander
• Salt, to taste
• Ground black pepper, to taste

Method

1. In a small bowl, combine the tinned black beans, cooked rice, and salsa. Mix everything together and season with salt and pepper to taste.
2. Lay out the two tortillas on a clean surface.
3. Spoon the black bean and rice mixture evenly onto each tortilla.
4. If you're using shredded low-fat cheddar cheese, sprinkle it over the bean and rice mixture.
5. Add sliced avocado and chopped fresh coriander.
6. Fold the sides of each tortilla inwards, then roll them up tightly to form burritos.
7. Preheat a frying pan over medium-high heat.
8. Place the burritos in the frying pan seam-side down. Cook for about 2-3 minutes on each side, or until they are lightly browned and heated through.
9. Remove the Black Bean Burritos from the frying pan and let them cool for a minute before serving.

Dinner: Coriander-lime salmon

Serves 2. 15 minutes. Allergens: fish.

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

Ingredients

• 2 tbsp olive oil
• 1 lime, juice and zest
• 2 tbsp coriander, chopped
• ½ jalapeno, chopped
• 1 garlic clove, chopped
• Salt, to taste
• Freshly ground black pepper, to taste
• 450g salmon fillet

Method

1. Preheat the oven to 200°C (180°C fan, gas mark 6).
2. Puree the oil, lime, juice and zest, coriander, jalapeno and garlic in a food processor until smooth.
3. Place the salmon on foil on a baking tray, pat dry, season with salt and pepper, spread on the coriander and lime mixture and bake for 10 minutes.
4. Serve immediately.