Aldi Pescatarian Menopause Nutrition Plan — 1,800 kcal
Free 7-day Pescatarian menopause nutrition meal plan for Aldi. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Turmeric Scrambled Eggs on Rye Toast
Made with eggs, rye bread, turmeric. Ready in 8 min — 360 kcal, 26g protein.
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado half. Ready in 15 min — 430 kcal, 24g protein.
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 500 kcal, 50g protein.
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 180 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Aldi.
Protein
- Eggs 3
- Tuna steak 200g
- Smoked salmon 80g
- Cod fillet 200g
- Salmon fillet 150g
- Red lentils 100g
- Tinned chickpeas 200g
- King prawns 150g
Carbs & Grains
- Rye bread 2 slices
- Brown rice 80g dry
- New potatoes 250g
- Wholemeal bread 2 slices
- Low-sugar granola 30g
- Rolled oats 50g
Vegetables
- Black pepper pinch
- Baby spinach 30g
- Avocado half
- Cherry tomatoes 6
- Asparagus 150g
- Cucumber 1
- Sweetcorn 60g
- Carrot 2
- Onion 1
- Celery 2 stalks
- Courgette 1 roasted
- Spinach 30g
- Mushrooms 200g
- Sweet potato mash 250g
- Frozen edamame beans 150g
Dairy & Eggs
- Butter 5g
- Low-fat Greek yogurt 150g
- Peanut butter 30g
- Oat milk 200ml
- Ricotta 100g
Extras & Condiments
- Turmeric 0.5 tsp
- Mixed leaves 60g
- Tahini dressing 20g
- Soy sauce 1 tbsp
- Lemon juice
- Olive oil 1 tsp
- Salsa 50g
- Coriander fresh
- Lime juice
- Green beans 150g
- Parsley
- Walnuts 25g
- Dried blueberries 20g
- Quinoa 80g dry
- Pumpkin seeds 10g
- Reduced-sugar baked beans 200g
- Hummus 60g
- Vegetable stock 500ml
- Garlic 3 cloves
- Paprika 1 tsp
- Honey 1 tsp
- Chia seeds 1 tsp
- Banana 1
- Mango half
- Chilli flakes pinch
- Parmesan 15g
- Curry powder 2 tsp
- Cumin 1 tsp
- Sea salt pinch
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
Frequently Asked Questions
How much does this menopause nutrition plan cost per week?
This plan is designed for Aldi and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Aldi.