3-day vegetarian meal plan for women in postmenopause

Breakfast: Air fryer broccoli frittata

Serves 2. 30 minutes. Allergens: eggs, milk.

Ingredients

• 4 eggs, beaten
• 75g shredded Cheddar cheese
• 90g broccoli florets
• 1 spring onions, chopped
• ¼ tsp cayenne pepper

Method

1. Preheat the air fryer to 180°C. Spray a nonstick 15 x 5 cm cake tin with cooking spray.
2. Combine eggs, cheese, broccoli, onion, and cayenne in a bowl and mix to combine.
3. Place egg mixture in the prepared cake tin. Cook in the air fryer until frittata is set, around 18 minutes. Serve immediately.

Lunch: Tandoori grilled tofu with red peppers & broccoli

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

1 tbsp tandoori paste: UK curry powders and tandoori pastes usually contain mustard; check your brand.

Ingredients

• 110g tofu, pressed and cubed
• 1 red pepper, sliced
• 90g broccoli florets
• 2 tbsp greek yogurt
• 1 tbsp tandoori paste
• 1 tbsp olive oil
• Salt, to taste
• Ground black pepper, to taste

Method

1. Preheat your grill or grill pan to medium-high heat.
2. In a bowl, mix the Greek yogurt, tandoori paste or powder, olive oil, salt, and pepper.
3. Add the tofu cubes to the marinade mixture, coating them evenly.
4. Skewer the marinated tofu cubes, alternating with slices of red pepper and broccoli florets.
5. Place the skewers on the preheated grill or grill pan.
6. Grill for about 3-4 minutes on each side or until the tofu develops grill marks and the vegetables are slightly charred and tender.
7. Remove the skewers from the grill.

Dinner: Cauliflower mushroom kale frittata

Serves 1. 25 minutes. Allergens: eggs, milk.

Ingredients

• 50g cauliflower florets
• 20g sliced mushrooms
• 15g chopped kale
• 2 eggs
• 4 tbsp grated vegetarian Italian-style hard cheese
• 1 tsp olive oil
• Salt, to taste
• Ground black pepper, to taste

Method

1. Preheat your oven to 180°C (160°C fan, gas mark 4).
2. In an oven-safe frying pan, heat the olive oil over medium heat.
3. Add the cauliflower florets, sliced mushrooms, and chopped kale to the frying pan. Sauté for about 5 minutes until they begin to soften and the kale wilts slightly. Season with salt and pepper to taste.
4. In a bowl, beat the two eggs and then pour them over the sautéed vegetables in the frying pan.
5. Sprinkle the grated hard cheese evenly over the eggs and vegetables.
6. Let the frittata cook on the hob for 2-3 minutes without stirring.
7. Transfer the frying pan to the preheated oven and bake for about 10-12 minutes, or until the frittata is set and slightly golden on top.
8. Carefully remove the frying pan from the oven (remember, the handle will be hot), and let it cool for a minute.
9. Slide the frittata out of the frying pan onto a plate.

Breakfast: Ricotta pancakes with blueberries

Serves 1. 25 minutes. Allergens: gluten (wheat), eggs, milk.

Ingredients

• 110g ricotta cheese
• 30g flour
• 1/2 tsp baking powder
• 1 egg
• 35g blueberries
• 1 tsp coconut oil

Method

1. In a bowl, combine ricotta cheese, plain flour, baking powder, and the egg.
2. Gently fold in the fresh blueberries.
3. Heat a non-stick frying pan or griddle over medium heat and lightly grease it with coconut oil.
4. Pour small scoops of the pancake batter onto the frying pan to form pancakes.
5. Cook for 2-3 minutes on each side, or until they are golden brown and cooked through.
6. Transfer the pancakes to a plate.

Lunch: Vegan breaded tofu

Serves 3. 50 minutes. Allergens: gluten (wheat), mustard, soya.

Ingredients

• 2 tbsp olive oil
• 75g vegan mayonnaise
• 2 tbsp water
• 30g bread crumbs
• 340g tofu, sliced
• 55g nutritional yeast

Method

1. Preheat oven to 180°C (160°C fan, gas mark 4). Coat the inside of baking dish with olive oil.
2. Stir mayonnaise and water together in a bowl. Place bread crumbs and nutirional yeast in a separate bowl.
3. Dip tofu slices in the mayonnaise mixture, press tofu into the bread crumbs until fully coated.
4. Place coated tofu in the prepared baking dish.
5. Bake in the preheated oven until tofu is fully cooked and breading is browned, about 30 minutes.

Dinner: Chakchouka

Serves 1. 20 minutes. Allergens: eggs.

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

• 1 tbsp olive oil
• 1/2 onion, finely chopped
• 1/2 red pepper, diced
• 1/2 green pepper, diced
• 1 tomato, diced
• 1 tsp ground cumin
• 1/4 tsp paprika
• 1/8 tsp cayenne pepper
• Salt, to taste
• Ground black pepper, to taste
• 2 eggs
• 2 tbsp chopped coriander

Method

1. Heat the olive oil in a frying pan over medium heat.
2. Add the finely chopped onion and sauté until it becomes translucent.
3. Add the diced red and green pepper and continue to sauté for a few minutes until they begin to soften.
4. Stir in the diced tomato, ground cumin, paprika, and cayenne pepper. Season with salt and black pepper. Cook for about 5-7 minutes until the vegetables are tender and the tomatoes start to break down, forming a sauce.
5. Make two small wells in the vegetable mixture for the eggs. Crack the eggs into the wells.
6. Cover the frying pan and cook for about 5-7 minutes, or until the egg whites are set, but the yolks are still runny. You can cook them longer if you prefer firmer yolks.
7. Garnish with chopped fresh coriander.

Breakfast: Moroccan pancakes

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

Ingredients

• 60g flour
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/4 tsp ground cinnamon
• 4 tbsp milk
• 1 egg
• 1/4 tsp vanilla extract
• 1 tsp coconut oil

Method

1. In a mixing bowl, whisk together the flour, baking powder, salt, and ground cinnamon.
2. In another bowl, whisk together the milk, egg, and vanilla extract.
3. Gradually pour the wet ingredients into the dry ingredients, whisking until smooth.
4. Heat a non-stick frying pan or griddle over medium heat and lightly grease with oil.
5. Pour about 60ml of the pancake batter onto the frying pan for each pancake.
6. Cook until bubbles form on the surface of the pancake, then flip and cook until golden brown on the other side.
7. Repeat with the remaining batter, adding more oil or butter to the frying pan as needed.
8. Serve the Moroccan pancakes warm with your favourite toppings such as honey, fruit, or yogurt.

Lunch: Gnocchi with tomato sauce and mozzarella

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

110g vegan gnocchi: Most gnocchi contains wheat; choose one labelled vegan and check the label.

Ingredients

• 110g vegan gnocchi
• 120ml tomato sauce
• 25g shredded mozzarella cheese
• Salt, to taste
• Ground black pepper, to taste

Method

1. Cook the gnocchi according to package instructions until they float to the surface, indicating they're cooked. Drain and set aside.
2. In a small saucepan, heat the tomato sauce over medium heat until warmed through.
3. Add the cooked gnocchi to the tomato sauce and stir to coat.
4. Transfer the gnocchi and tomato sauce mixture to an oven-safe dish.
5. Sprinkle the shredded mozzarella cheese over the top.
6. Preheat your oven's grill.
7. Place the dish under the grill for 2-3 minutes, or until the cheese is melted and bubbly. Mix.

Dinner: Red lentil gratin

Serves 3. 60 minutes. Allergens: celery, gluten (oats), milk, plus any in the shop-bought products noted.

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

• 2 tbsp olive oil
• 1 white onion, chopped
• 2 celery sticks, chopped
• 110g cherry tomatoes, halved
• 15g baby spinach
• 260g split red lentils
• 480ml vegetable stock
• 85g rolled oats
• 85g vegetarian Italian-style hard cheese, grated
• Salt, to taste
• Fresh cracked black pepper, to taste

Method

1. Preheat the oven to 220°C (200°C fan, gas mark 7).
2. Heat the oil in a saucepan over a moderate heat, add the onion and celery, and cook, stirring occasionally, for 5 minutes. Add tomatoes and spinach and stir well to combine. Cook for about 10 minutes.
3. Stir in the lentils and add half of the stock. Bring to the boil, then reduce the heat and cover. Simmer for 20 minutes and gradually add stock.
4. Spread the oats and cheese over the top. Place the dish in the oven and bake for about 10 minutes. Serve hot.