3-day vegetarian meal plan for women in perimenopause

Breakfast: Mexican-inspired breakfast casserole

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

Ingredients

• 2 eggs
• 50g diced pepper
• 55g diced onion
• 60g diced tomato
• 35g shredded cheddar cheese
• 3 tbsp salsa
• Salt, to taste
• Ground black pepper, to taste

Method

1. Preheat your oven to 180°C (160°C fan, gas mark 4).
2. In a bowl, whisk the two large eggs. Season them with salt and pepper to taste.
3. Add the diced pepper, diced onion, and diced tomato to the bowl with the eggs. Mix everything together.
4. Grease a small oven-safe dish or ramekin.
5. Pour the egg and vegetable mixture into the greased dish.
6. Sprinkle shredded cheddar cheese over the top of the mixture.
7. Dollop salsa on top of the cheese.
8. Place the dish in the preheated oven for about 20-25 minutes, or until the casserole is set and the top is lightly browned.
9. Remove the Mexican-Inspired Breakfast Casserole from the oven.

Lunch: Grilled halloumi with vegetables

Serves 2. 10 minutes. Allergens: milk.

Ingredients

• 2 tbsp olive oil
• 140g spinach
• 140g cherry tomatoes, halved
• 230g halloumi cheese
• 110g kale
• Salt, to taste
• Black pepper, to taste

Method

1. Place sliced halloumi cheese on a grill about 3 minutes on each side.
2. Place vegetables on a plate, and season with salt and pepper.
3. On the vegetables place grilled halloumi, and drizzle with olive oil. Serve.

Dinner: Poached eggs Caprese

Serves 1. 20 minutes. Allergens: eggs, milk, sulphites.

If serving yolks runny, use British Lion eggs (or eggs from an equivalent UK scheme); anyone severely immunocompromised should follow their doctor's advice and cook eggs until white and yolk are firm.

Ingredients

• 2 eggs
• 1 tomato, sliced
• 50g sliced mozzarella cheese
• 1 sweet pepper, sliced
• 2 tbsp balsamic glaze
• Salt, to taste
• Ground black pepper, to taste
• 1 tbsp torn basil leaves

Method

1. Fill a small saucepan with water and bring it to a gentle simmer over medium heat.
2. Crack one egg into a small bowl or ramekin.
3. Using a spoon, create a gentle whirlpool in the simmering water.
4. Carefully slide the egg into the centre of the whirlpool.
5. Poach the egg for about 3-4 minutes, or until the whites are set but the yolk is still runny.
6. Use a slotted spoon to remove the poached egg from the water and place it on a paper towel to drain.
7. Repeat the process with the second egg.
8. While the eggs are poaching, arrange the sliced tomato, mozzarella cheese, and sweet pepper on a plate.
9. Once the eggs are done, place them on top of the tomato, cheese, and sweet pepper.
10. Drizzle the balsamic glaze over the dish.
11. Season with salt and pepper to taste.
12. Garnish with fresh basil leaves if desired.
13. Serve the Poached Eggs Caprese immediately.

Breakfast: Air fryer breakfast frittata

Serves 1. 20 minutes. Allergens: eggs, milk.

Ingredients

• 2 eggs
• 2 tbsp milk
• 40g diced pepper
• 45g diced tomatoes
• 2 tbsp diced onions
• 2 tbsp shredded cheese
• 8g chopped spinach
• Salt, to taste
• Ground black pepper, to taste

Method

1. Preheat your air fryer to 180°C.
2. In a bowl, whisk together eggs and milk until well combined.
3. Lightly grease a small oven-safe dish or air fryer-safe container with cooking spray or olive oil.
4. Pour the whisked eggs into the prepared dish.
5. Add diced pepper, tomatoes, onions, shredded cheese, chopped spinach, salt, and pepper to the eggs, distributing the ingredients evenly.
6. Place the dish in the air fryer basket.
7. Air fry the frittata at 180°C for 10-12 minutes, or until the eggs are set and the top is lightly golden.
8. Once cooked, carefully remove the frittata from the air fryer and let it cool slightly before serving.

Lunch: Squash casserole

Serves 2. 30 minutes. Allergens: gluten (wheat), eggs, milk, nuts (almonds).

Ingredients

• 280g sliced yellow squash
• 1 courgette, sliced
• 80g chopped onion
• 1 clove garlic, minced
• 1 tbsp olive oil
• 110g breadcrumbs
• 50g shredded mozzarella cheese
• 25g grated vegetarian Italian-style hard cheese
• 120ml almond milk
• 1 egg
• 1/2 tsp dried thyme
• Salt, to taste
• Ground black pepper, to taste

Method

1. Preheat the oven to 190°C (170°C fan, gas mark 5) (190°C).
2. In a frying pan, heat olive oil over medium heat.
3. Add sliced yellow squash, courgette, chopped onion, and minced garlic to the frying pan. Cook until vegetables are softened.
4. In a bowl, combine cooked vegetables with breadcrumbs, mozzarella cheese, hard cheese, almond milk, egg, dried thyme, salt, and black pepper. Mix well.
5. Transfer the mixture to a greased baking dish.
6. Bake in the preheated oven for 25-30 minutes or until the top is golden and the casserole is set.
7. Allow the Squash Casserole to cool slightly before serving.

Dinner: Tofu "ricotta"

Serves 3. 5 minutes. Allergens: gluten (wheat), soya.

Ingredients

• 450g extra firm tofu
• 1/2 tbsp garlic powder
• 1 tsp oregano
• 1 tsp basil
• 1 tsp lemon juice
• Olive oil, to taste
• 170g bread

Method

1. Blend tofu, garlic powder, oregano, basil, and lemon juice in a blender until combined.
2. Stream olive oil into the tofu mixture while blending until your obtain the desired consistency.
3. Top sliced bread with tofu mixture.

Breakfast: Tofu cream cheese toast

Serves 2. 15 minutes. Allergens: gluten (wheat), nuts (cashews), soya.

Ingredients

• 280g tofu
• 45g Cashew nuts
• 2 tbsp nutritional yeast
• 2 tbsp lemon juice
• 1 tsp apple cider vinegar
• 1 tsp salt
• 55g toast

Method

1. Soak cashews in boiling hot water for 5 minutes. Drain the tofu and crumble it with a fork for easier blending.
2. Add tofu crumble, soaked cashews, nutritional yeast, lemon juice, apple cider vinegar, and salt to a blender and blend them until you get smooth cream cheese.
3. Spread on a toast and serve immediately.

Lunch: Cumin quinoa patties

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

Ingredients

• 240ml water
• 85g quinoa, rinsed
• 1 medium carrot, cut
• 160g tinned beans, drained
• 25g panko bread crumbs
• 3 spring onions, chopped
• 1 large egg, beaten
• 3 tsp ground cumin
• Salt, to taste
• Freshly ground black pepper, to taste
• 2 tbsp olive oil

Method

1. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat and simmer, covered, until liquid is absorbed, 12-15 minutes. Remove from heat and fluff with a fork.
2. Meanwhile, place carrot in a food processor and pulse until coarsely chopped. Add beans and process until chopped. Transfer mixture to a large bowl. Mix in cooked quinoa, bread crumbs, spring onions, egg and seasonings. Shape mixture into patties.
3. In a large frying pan, heat oil over medium heat. Add patties and cook 3 minutes on each side.

Dinner: Lentil stuffed tomatoes

Serves 4. 45 minutes. Allergens: milk.

Ingredients

• 330g red lentils
• 2 tbsp butter
• 2 onions, chopped
• 2 garlic cloves, minced
• Salt, to taste
• Freshly ground black pepper, to taste
• 8 medium tomatoes
• 6 tbsp grated Cheddar cheese
• 1 tbsp chopped spring onions

Method

1. Preheat the oven to 230°C (210°C fan, gas mark 8).
2. Bring a pot of water to a boil. Cook the lentils for 10 minutes over a medium heat, then drain.
3. Meanwhile, melt butter in a sauté pan. Add onion and garlic and sauté for 3 minutes. Stir in lentil mixture. Season generously with salt and pepper.
4. Slice the tops off tomatoes. Scoop out the middles. Fill tomato shells with lentil mixture, and top with cheese. Stand in a baking dish. Bake for 15 minutes.
5. Serve hot, topped with spring onions.