3-day vegan meal plan for women in postmenopause

Breakfast: Spinach-tofu scramble

Serves 2. 15 minutes. Allergens: soya.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 450g tofu
• 1 tsp nutritional yeast
• Salt, to taste
• Freshly ground black pepper, to taste
• 1 tsp ground turmeric
• 90g spinach
• 1 tsp lemon juice

Method

1. Heat a medium frying pan over medium-high heat. Add oil, when it ripples, add the onion. Cook, stirring occasionally, for 3 minutes.
2. Use your fingers to crumble the drained tofu into bite-sized pieces. You can do this directly over the frying pan.
3. Add the nutritional yeast, salt, pepper, and turmeric, and stir to combine. Cook, stirring occasionally, until the tofu is hot, about 3 minutes.
4. Add the spinach and cook until wilted, 1 minute. Sprinkle the lemon juice over the scramble. Serve immediately.

Lunch: Yellow lentil soup

Serves 3. 30 minutes. Allergens: celery, mustard, plus any in the shop-bought products noted.

960ml 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

• 280g red lentils, rinsed and drained
• 960ml vegetable stock
• 2 tomatoes, diced
• 1 tbsp olive oil
• 1/2 onion, finely chopped
• 1 tsp yellow mustard seeds
• 1 tsp cumin seeds
• 2 garlic cloves, minced
• 2 tsp ground coriander
• 1 tsp turmeric, powder
• 1/2 tsp cinnamon
• 1/2 tsp cloves
• 1 lime, juice
• Salt, to taste
• coriander, to garnish

Method

1. Place the rinsed lentils, vegetable stock, tomatoes, and salt in a stockpot.
2. Heat the oil in a small frying pan over high heat and add the mustard and cumin seeds. Fry until the mustard seeds begin to pop, about 10 seconds.
3. Reduce the heat to medium-high and add the garlic. Fry for another 20 seconds. Add the onion and fry until soft, about 5 minutes.
4. Add the turmeric, coriander, cinnamon, and cloves and stir to combine. Scrape the contents of the frying pan into the stockpot. Stir to combine and bring it to a boil.
5. Reduce the heat, cover, and simmer for about 20 minutes, or until the lentils are done and the soup is thick, stirring occasionally.
6. Before serving, add the lime juice, according to taste, and garnish with coriander

Dinner: Moong dal

Serves 2. 45 minutes. Allergens: celery, sesame, plus any in the shop-bought products noted.

720ml 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

• 2 tbsp sesame oil
• 1 sweet onion, diced
• 2 garlic cloves, minced
• 1 tbsp fresh grated ginger
• 1 tbsp tomato paste
• 1 tsp salt
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• ½ tsp ground cardamom
• 720ml vegetable stock
• 190g red lentils
• Chopped coriander, for garnish

Method

1. Set a 4 quart saucepot over medium heat. Add the sesame oil, chopped onion, garlic, and ginger. Saute for 5 minutes.
2. Stir in the tomato paste, salt, cumin, coriander, turmeric, and cardamom. Saute for 2 minutes. Pour in the vegetable stock and lentils. Bring to a boil.
3. Stir and reduce the heat to a simmer. Simmer the daal for 25 minutes. Taste, then salt and pepper as needed. Serve immediately.

Breakfast: Masala vegan tofu scramble

Serves 2. 30 minutes. Allergens: mustard, soya, plus any in the shop-bought products noted.

1 tsp curry powder: UK curry powders and tandoori pastes usually contain mustard; check your brand. 1 tsp garam masala: Check your brand's label.

Ingredients

• 450g tofu
• 3 tbsp olive oil
• 1 garlic clove, chopped
• 170g red pepper, chopped
• 1 tsp curry powder
• Salt, to taste
• Freshly ground black pepper, to taste
• 1 tsp cumin powder
• 1 tsp garam masala
• 15g coriander, chopped
• 1 tbsp lemon juice

Method

1. Remove the excess water from the tofu. After that, dry it with a clean kitchen towel. Using a fork, break up the tofu and set it aside.
2. Heat a large frying pan over medium heat and add olive oil. Add the garlic and lightly brown it in the pan. Stir in the red pepper and saute 2 minutes.
3. Sprinkle the spices and salt over the red pepper mixture. Now add the crumbled tofu to the pan and mix thoroughly.
4. Cook for another about 5 minutes. Drizzle with lemon juice and coriander. Serve immediately.

Lunch: Celery soup

Serves 3. 30 minutes. Allergens: celery, plus any in the shop-bought products noted.

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. 55g pea 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

• 1 tbsp vegan butter
• 1/2 onion, chopped
• 200g chopped celery
• 1 potato, chopped
• 240ml vegetable stock
• 240ml coconut cream
• 1 tsp lemon juice
• Salt, to taste
• Black pepper, to taste
• 55g pea protein powder

Method

1. Add vegan butter, chopped onion and chopped celery to a large pot on medium heat. Saute until tender without browning it. About 5 minutes.
2. Add peeled and chopped potato, pea proteins, vegetable stock and coconut cream and mix in. Cover and simmer for 15 minutes.
3. Blend the soup directly in the pot using an immersion blender until very smooth.
4. Add lemon juice, salt and pepper and mix in. Simmer for 3 minutes and serve.

Dinner: Creamy vegan gnocchi with mushrooms

Serves 2. 20 minutes. Allergens: celery, gluten (wheat), soya, sulphites, plus any in the shop-bought products noted.

450g vegan gnocchi: Most gnocchi contains wheat; choose one labelled vegan and check the label. 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.

Ingredients

• 5 small shallots, finely sliced
• 2 tbsp olive oil
• 1 tsp garlic puree
• 260g mixed mushroom, sliced
• 450g vegan gnocchi
• 120ml white wine
• 120ml vegetable stock
• 30g baby spinach
• 4 tbsp soy cream

Method

1. Heat the oil in a large, frying pan and gently fry the shallots and garlic for 3 minutes until starting to soften.
2. Add the mushrooms to the pan. Turn up the heat and cook for 5 minutes until they have released their juices. Season well with salt and black pepper.
3. Add the gnocchi and then the white wine, and let it bubble for a minute, then pour over the vegetable stock, turn down to a medium simmer, cover with the lid and cook for 5 minutes, stirring occasionally.
4. Roughly chop the spinach, then stir it in, followed by the soy cream. Taste and adjust seasoning if necessary, then serve immediately.

Breakfast: Vegan matcha pancakes with berries

Serves 2. 20 minutes. Allergens: gluten (wheat), nuts (almonds).

Ingredients

• 120g plain flour
• 1 tsp baking powder
• 1 tbsp matcha powder
• 1 tbsp ground flaxseeds
• 1 pinch of salt
• 240ml almond milk
• 1 tsp vanilla extract
• 70g mixed berries

Method

1. In a bowl, mix together all the ingredients (leave some berries to garnish) until you get a smooth batter.
2. Preheat and lightly grease a frying pan.
3. Take a ladle half full of batter and pour it in the middle of the pan, spreading very lightly.
4. Cook for 1 minute then add on a lid to make the pancakes fluffy.
5. Cook for another minute then flip and leave for about 15 seconds.
6. Repeat until you've used all the batter.
7. Top with berries to serve.

Lunch: Chickpea fritters

Serves 1. 15 minutes. Allergens: gluten (wheat).

Ingredients

• 80g tinned chickpeas, drained and rinsed
• 40g diced onion
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp paprika
• Salt, to taste
• Ground black pepper, to taste
• 30g flour
• 1/4 tsp baking powder
• 1 tbsp olive oil

Method

1. In a food processor, combine the chickpeas, diced onion, ground cumin, ground coriander, paprika, salt, and pepper. Pulse until the mixture becomes a coarse paste.
2. Transfer the chickpea mixture to a bowl.
3. Add the plain flour and baking powder to the chickpea mixture. Mix until everything is well combined. If the mixture is too dry, you can add a little water to reach the desired consistency.
4. Heat the olive oil in a non-stick frying pan over medium-high heat.
5. Drop spoonfuls of the chickpea mixture into the frying pan, forming small fritters.
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.

Dinner: Spinach chickpea salad

Serves 3. 20 minutes. Allergens: none identified.

Ingredients

• 280g spinach
• 160g tinned chickpeas
• 1/2 onion, chopped
• 70g sliced mushrooms
• 2 tbsp olive oil
• Salt, to taste
• 1/2 tsp garlic powder

Method

1. In a large saute pan , on medium heat, cook the onion in the olive oil.
2. When they are browned, add in the mushrooms and cook until the mushrooms soften.
3. Then add the chickpeas, sea salt and garlic powder, turn heat to low and cover.
4. Remove from heat, and add spinach. Toss and serve.