Tamsen's Menopause Meal Prep Routine

I’m excited to share my meal prep routine with you today. Navigating perimenopause has been a journey, and I’ve discovered that what I eat plays a huge role in how I feel. After noticing that eating out frequently left me feeling bloated and uncomfortable, I decided to take control of my meals. By prepping my food on Sundays, I set myself up for success for the entire week. It only takes about an hour, and it makes a world of difference in my energy levels, mood, and overall well-being.

My current meal prep recipes

Pickled onions

These are fantastic on top of salads or bowls and add a zesty crunch.

Ingredients

- 1 red onion, thinly sliced

- 1/2 cup apple cider vinegar

- 1 cup water

- 1 tablespoon sugar

- 1 1/2 teaspoons salt

Directions:

1. Combine vinegar, water, sugar, and salt in a bowl.
2. Add the sliced onions and let them sit for at least 30 minutes. Store in the fridge.
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Baked sweet potato

I’ve been adding these to almost every meal. They're nutritious and so filling.

Ingredients

- 4 medium sweet potatoes

- Olive oil

- Salt

Directions:

1. Preheat your oven to 400°F (200°C).
2. Wash and dry the sweet potatoes.
3. Rub them with olive oil and sprinkle with salt.
4. Place them on a baking sheet and bake for 45-60 minutes, until tender.
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Spaghetti squash

A delicious and healthy alternative to pasta! I've been pairing it with all my favorite sauces!

Ingredients:

- 1 spaghetti squash

- Olive oil

- Salt and pepper

Directions:

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle the insides with olive oil and sprinkle with salt and pepper.
4. Place cut-side down on a baking sheet and bake for 40-50 minutes.
5. Once done, scrape the insides with a fork to create "spaghetti."
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Homemade vinaigrette ‍

This vinaigrette is perfect for putting on everything, without the excess sugar found in many store-bought dressings.

Ingredients

- 1/2 cup olive oil

- Juice of 1 lemon

- 1/2 teaspoon cumin powder

- Salt and pepper to taste

- 1 tablespoon Dijon mustard

- 1 tablespoon maple syrup or honey

Directions:

1. Combine all ingredients in a jar.
2. Shake well until mixed. Store in the fridge and shake before each use.
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