3-day vegan meal plan for women in perimenopause

Breakfast: Vegan freezer breakfast burritos

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

Ingredients

• 120g firm tofu, crumbled
• 40g black beans, drained and rinsed
• 2 tbsp diced tomatoes
• 2 tbsp diced red onion
• 1 tbsp nutritional yeast
• 2 tbsp chopped pepper
• 1/2 tsp ground cumin
• 1/4 tsp turmeric powder
• Salt, to taste
• Ground black pepper, to taste
• 1 tortilla

Method

1. In a bowl, mix crumbled tofu, black beans, diced tomatoes, red onion, and chopped pepper.
2. Sprinkle nutritional yeast, ground cumin, turmeric powder, salt, and pepper over the tofu mixture. Mix well to coat the ingredients evenly.
3. Spoon the tofu mixture onto a wholemeal or corn tortilla.
4. Fold the sides of the tortilla inwards and then roll it up to form a burrito.
5. If you plan to freeze the burrito, wrap it in baking paper or foil.
6. To cook, preheat your oven to 190°C (170°C fan, gas mark 5).
7. Place the burrito on a baking tray and bake for 20-25 minutes or until heated through.
8. If frozen, defrost in the fridge overnight before baking, then bake until steaming hot in the centre.

Lunch: Kimchi-tofu soup

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

150g chopped vegan kimchi: Choose kimchi labelled vegan: many contain fish sauce or salted prawns. 480ml 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

• 150g chopped vegan kimchi
• 120g firm tofu, diced
• 20g sliced mushrooms
• 1 spring onions, chopped
• 1 clove garlic, minced
• 1 tsp sesame oil
• 1 tsp soy sauce
• 480ml vegetable stock
• 1/2 tsp Koren red pepper flakes
• Salt, to taste
• Ground black pepper, to taste

Method

1. In a pot, combine vegetable stock, chopped kimchi, diced tofu, sliced mushrooms, minced garlic, and chopped spring onions.
2. Place the pot over medium heat and bring the mixture to a gentle simmer.
3. Add sesame oil, soy sauce, and Korean red pepper flakes to the soup. Stir well.
4. Let the soup simmer for about 10-15 minutes to allow the flavors to meld.
5. Season with salt and pepper to taste.
6. Once the tofu is heated through and the mushrooms are tender, the soup is ready.
7. Ladle the Kimchi-Tofu Soup into a bowl.

Dinner: Mushroom & tofu stir-fry

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

Ingredients

• 110g firm tofu, cubed
• 70g sliced mushrooms
• 150g sliced pepper
• 1 tbsp soy sauce
• 1 tbsp olive oil
• 1 garlic clove, minced
• Salt, to taste
• Ground black pepper, to taste
• 1 tbsp chopped chives
• 45g rice

Method

1. Cook the rice in a pot of water according to the instructions on the packaging.
2. Heat olive oil in a non-stick frying pan or wok over medium-high heat.
3. Add minced garlic to the heated oil and sauté for about 30 seconds until fragrant.
4. Add cubed tofu to the frying pan and stir-fry for 2-3 minutes until lightly browned.
5. Add sliced mushrooms and pepper to the frying pan.
6. Stir-fry the pepper and tofu for an additional 3-4 minutes until they are cooked but still crisp.
7. Pour soy sauce over the stir-fry mixture and toss to coat evenly.
8. Season with salt and pepper to taste.
9. Cook for another minute, ensuring the flavors blend well.
10. Once done, remove the stir-fry from heat. Garnish wiht chives.

Breakfast: Spinach-avocado smoothie

Serves 1. 10 minutes. Allergens: nuts (almonds), plus any in the shop-bought products noted.

30g protein powder: Use a protein powder labelled suitable for vegans if you are vegan, and check its label: some contain soya, and some carry milk warnings.

Ingredients

• 30g spinach
• 1/2 avocado, peeled and pitted
• 1/2 banana
• 120ml almond milk
• 1 tbsp chia seeds
• 30g protein powder

Method

1. Place fresh spinach leaves in a blender.
2. Add half of a peeled and pitted avocado to the blender.
3. Break the banana into chunks and add it to the blender.
4. Pour in almond milk. Add protein powder.
5. Add chia seeds for extra texture and nutrition.
6. Blend the ingredients until smooth and creamy.
7. Pour the spinach-avocado smoothie into a glass.

Lunch: Pumpkin and lentil salad

Serves 2. 40 minutes. Allergens: sesame, sulphites.

Ingredients

• 450g pumpkin, peeled and chopped
• 110g lentils
• 1 tbsp olive oil
• 1 garlic clove, minced
• 2 tsp thyme leaves
• Salt, to taste
• 1 tsp sesame seeds
• 1 tbsp balsamic vinegar
• Black pepper, to taste

Method

1. Preheat oven to 190°C (170°C fan, gas mark 5).
2. Place pumpkin on a baking dish. Toss with oil, garlic, thyme, salt and pepper. Roast for 20 minutes.
3. Bring water to a boil and prepare lentils as per packet directions. Drain.
4. Place pumpkin and lentils on a plate and serve with a drizzle of balsamic vinegar and sesame seeds.

Dinner: Zoodles with rocket-lime pesto

Serves 2. 15 minutes. Allergens: nuts (macadamias).

Ingredients

• 2 large courgette
• 30g rocket, chopped
• 15g basil leaves, chopped
• 70g macadamia nuts
• 3 tbsp nutritional yeast
• 2 tbsp hemp seeds
• 2 tbsp lime juice
• 2 tbsp olive oil
• 1 tbsp water
• Salt, to taste
• Freshly ground black pepper, to taste

Method

1. Using a spiral slicer, turn the courgette into noodles. Transfer them to a bowl and set aside.
2. Combine the remaining ingredients into a food processor fit with the steel blade and process until smooth, scraping down the bowl as needed.
3. Spoon the pesto onto the noodles and toss to combine. Serve immediately.

Breakfast: Strawberry, chocolate, and chia pudding

Serves 2. 15 minutes. Allergens: nuts (almonds), plus any in the shop-bought products noted.

3 tbsp unflavoured pea protein powder (or other): Use a protein powder labelled suitable for vegans if you are vegan, and check its label: some contain soya, and some carry milk warnings.

Ingredients

• 480ml unsweetened almond milk
• 140g strawberries, sliced, divided
• 5 dates
• 2 tbsp unsweetened cocoa powder
• 3 tbsp unflavoured pea protein powder (or other)
• ½ tsp vanilla extract
• ½ tsp cinnamon
• 80g chia seeds

Method

1. In a high powered blender, mix together the almond milk, half of the strawberries, dates, cocoa powder, protein powder, vanilla, and cinnamon until well incorporated.
2. In a bowl, mix together the almond milk mixture with the chia seeds very well. Let side 5 minutes, then stir again.
3. Serve cooled, topped with the remaining strawberries.

Lunch: Lentil curry

Serves 1. 30 minutes. Allergens: celery, mustard, plus any in the shop-bought products noted.

120ml 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. 1/2 tsp curry powder: UK curry powders and tandoori pastes usually contain mustard; check your brand.

Ingredients

• 50g lentils
• 120ml vegetable stock
• 45g tinned diced tomatoes
• 40g diced onion
• 40g diced pepper
• 1/4 tsp olive oil
• 1/4 tsp minced garlic
• 1/2 tsp curry powder
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 60g rice
• Salt, to taste
• Ground black pepper, to taste

Method

1. Cook the rice in a pot of water according to the instructions on the packaging.
2. Rinse the dried lentils thoroughly and drain them.
3. In a saucepan, heat the olive oil over medium heat.
4. Add diced onions and diced pepper. Sauté for a few minutes until they start to soften.
5. Stir in minced garlic, curry powder, ground cumin, and ground coriander. Cook for about a minute until fragrant.
6. Add the rinsed lentils, vegetable stock, and diced tomatoes.
7. Season with salt and black pepper to taste.
8. Bring the mixture to a boil, then reduce the heat to a simmer and cover the saucepan.
9. Let the lentil curry simmer for about 20-25 minutes, or until the lentils are soft and the flavors have melded.
10. Stir occasionally and add a little water if it becomes too thick.
11. Serve your Lentil Curry hot with rice.

Dinner: Lentil hummus

Serves 3. 25 minutes. Allergens: celery, gluten (wheat), sesame.

Ingredients

• 190g dried lentils
• 1 clove garlic, roughly chopped
• 1 tbsp tahini (sesame seed paste)
• 1 tbsp fresh lemon juice
• 1 tbsp olive oil
• ½ tsp ground cumin
• ½ tsp dried thyme
• salt, to taste
• Black pepper, to taste
• Sweet paprika or red pepper flakes, for serving
• 100g celery, for dipping
• 85g pita bread

Method

1. Cook lentils per package directions.
2. Drain and rinse to cool.
3. In a food processor, finely chop garlic.
4. Add cooked lentils, tahini, lemon juice, oil, cumin, thyme, 3/4 teaspoon salt, and 1/4 teaspoon pepper, then process, scraping down the sides as necessary, until smooth.
5. For a thinner consistency, add water 1 tablespoon at a time, processing to reach desired consistency (do not add more than 3 to 4 tablespoon water, or it will become too thin).
6. Transfer to a bowl, drizzle with oil, and sprinkle with paprika or crushed red pepper flakes if desired.
7. Serve with pita bread and celery sticks for dipping.