Tamsen's Menopause Meal Prep Routine

June 26, 2024

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Tamsen's Menopause Meal Prep Routine

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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.


- 1 red onion, thinly sliced

- 1/2 cup apple cider vinegar

- 1 cup water

- 1 tablespoon sugar

- 1 1/2 teaspoons salt


  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.

Baked sweet potato

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


- 4 medium sweet potatoes

- Olive oil

- Salt


  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.

Spaghetti squash

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


- 1 spaghetti squash

- Olive oil

- Salt and pepper


  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."

Homemade vinaigrette

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


- 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


  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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