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Ways of eating · Fully plant-based, done properly

Vegan, in perimenopause

A vegan pattern is entirely plant-based: no meat, fish, eggs or dairy. It asks for a little more planning than any other way of eating on this site, and it repays it; the strongest whole-food trial evidence on hot flushes comes from a plant-based diet.

What it means on the plate

  • Everything on the plate is a plant: vegetables, fruit, pulses, grains, nuts, seeds and soy
  • Protein is built from tofu, tempeh, edamame, beans, lentils and wholegrains
  • Fortified foods and a B12 supplement are part of doing it well, not an admission of failure
Worth minding:
  • B12 is non-negotiable: take a supplement or eat reliably fortified foods, and mention it at your next blood test.
  • Bones need deliberate calcium; calcium-set tofu, fortified plant milks, tahini and almonds are the workhorses.
  • Hit the protein target on purpose: 25 to 30g per meal takes tofu, tempeh or pulses at every sitting, not just at dinner.
  • Vitamin D and long-chain omega-3 are worth discussing with your GP or a dietitian, as plants alone supply little of either.
On the table

Vegan recipes, protein first

A taste of the 123 recipes here that suit a vegan kitchen; browse and filter them all.

Smoky tempeh burrito bowls Hormone support

Smoky tempeh burrito bowls

Chipotle tempeh crumbles over rice, black beans, corn and lime crema; the meat-free burrito night.

35 min 28g protein
Sesame soba & tofu lunch jar Hormone support

Sesame soba & tofu lunch jar

A desk lunch that survives the commute: soba, marinated tofu, carrot and edamame layered under a ginger dressing.

28 min 22g protein
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