Aldi Pescatarian Balanced Plate Weekly Menopause Nutrition Plan — 1,800 kcal

Free printable pescatarian UK menopause nutrition meal plan for Aldi: 7 days at ~1,800 kcal/day, £30–40/week estimate, macros and shopping list.

SupermarketAldi
Calorie target~1800 kcal/day
Weekly budget£30–40
Prep difficultyStandard (20–30 min/day)
Best forSupporting hormonal balance with calcium, iron and protein
DietPescatarian

Estimated daily macros

Protein
100g
Carbs
220g
Fats
65g
Fibre
42g

Plan Quick Facts

Best forSupporting hormonal balance with calcium, iron and protein
Calories~1800 kcal/day
Budget£30–40/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietPescatarian
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Export This Meal Plan as a PDF

Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.

Printable meal plan PDF

Aldi Pescatarian Balanced Plate Weekly Menopause Nutrition Plan — 1,800 kcal

A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.

Supermarket: AldiCalories: ~1800 kcal/dayBudget: £30–40Diet: Pescatarian

7-day meal plan

Monday

1800 kcal - 106g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (391 kcal, 14g protein)
  • Lunch: King Prawn and Avocado Salad (450 kcal, 33g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (651 kcal, 52g protein)
  • Snack: Dark Chocolate and Almonds (308 kcal, 7g protein)

Tuesday

1800 kcal - 102g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (410 kcal, 15g protein)
  • Lunch: Mackerel and Brown Rice Salad (621 kcal, 45g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (558 kcal, 25g protein)
  • Snack: Rice Cakes with Cottage Cheese (211 kcal, 17g protein)

Wednesday

1800 kcal - 89g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (399 kcal, 14g protein)
  • Lunch: Green Lentil and Roasted Sweet Potato Bowl (495 kcal, 22g protein)
  • Dinner: Thai-Style Prawn and Noodle Stir-Fry (568 kcal, 43g protein)
  • Snack: Mixed Nuts and Dried Fruit (338 kcal, 10g protein)

Thursday

1800 kcal - 114g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (427 kcal, 16g protein)
  • Lunch: Grilled Halloumi and Roasted Vegetable Salad (622 kcal, 28g protein)
  • Dinner: Three-Egg Omelette with Feta and Vegetables (544 kcal, 47g protein)
  • Snack: Prawn Cocktail in Lettuce Cups (207 kcal, 23g protein)

Friday

1800 kcal - 80g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (440 kcal, 16g protein)
  • Lunch: Miso Tofu and Edamame Bowl (560 kcal, 37g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (507 kcal, 19g protein)
  • Snack: Apple and Peanut Butter (293 kcal, 8g protein)

Saturday

1800 kcal - 132g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (466 kcal, 34g protein)
  • Lunch: Tuna and Edamame Brown Rice Bowl (609 kcal, 52g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (557 kcal, 23g protein)
  • Snack: Cottage Cheese with Cucumber (168 kcal, 23g protein)

Sunday

1800 kcal - 138g protein
  • Breakfast: Turmeric Scrambled Eggs on Rye Toast (450 kcal, 33g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (513 kcal, 30g protein)
  • Dinner: Baked Cod with New Potatoes and Green Beans (600 kcal, 55g protein)
  • Snack: Light Mozzarella and Tomato (237 kcal, 20g protein)

Weekly shopping list

Protein

  • King prawns 180g
  • Salmon fillet 215g
  • Tinned mackerel in brine 155g
  • Red lentils 150g
  • Green lentils 120g dry
  • Eggs 4
  • Silken tofu 200g
  • Tinned tuna in spring water 190g
  • Firm tofu 225g
  • Cod fillet 250g
  • Beef tomato 1

Carbs & Grains

  • Soba noodles 105g dry
  • Brown rice 100g dry
  • Rice cakes 4
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Rye bread 3 slices
  • New potatoes 310g

Vegetables

  • Avocado half
  • Cherry tomatoes 9
  • Cucumber half
  • Red onion half
  • Tinned tomatoes 250g
  • Onion 1
  • Sweet potato 240g
  • Baby spinach 70g
  • Courgette 1
  • Red pepper 1
  • Spinach 80g
  • Romaine lettuce leaves 5
  • Edamame beans 135g
  • Black pepper pinch
  • Spring onion 3
  • Cucumber 3/4
  • Broccoli 125g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Cottage cheese 125g
  • Halloumi 130g
  • Butternut squash 525g
  • Peanut butter 1.25 tbsp
  • Butter 6g
  • Light mozzarella 125g

Extras & Condiments

  • Weetabix 2 biscuits
  • Banana 1
  • Honey 1.25 tsp
  • Mixed leaves 95g
  • Lemon dressing 20g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Sweet chilli sauce 25g
  • Lime juice
  • Mixed nuts 35g
  • Raisins 25g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Light mayo 20g
  • Vegetable stock 925ml
  • Apple 1
  • Turmeric 0.75 tsp
  • Sesame oil 1.25 tsp
  • Frozen mixed veg 260g
  • Green beans 190g
  • Lemon 1
  • Parsley
  • Basil leaves

Your 7-Day Meal Plan

Monday

1800 kcal106g protein
Breakfast391 kcal · 14g protein · 2 min

Weetabix with Semi-Skimmed Milk and Banana

Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 391 kcal, 14g protein.

Recipe
  1. Add the base ingredients to a bowl: Weetabix 2 biscuits, Semi-skimmed milk 235ml, Banana 1, Honey 1.25 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch450 kcal · 33g protein · 10 min

King Prawn and Avocado Salad

Made with king prawns, avocado half, mixed leaves. Ready in 10 min — 450 kcal, 33g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: King prawns 180g, Avocado half, Mixed leaves 95g, Cherry tomatoes 9, Lemon dressing 20g.
  2. Cook or warm any protein or grains listed, then let them cool slightly.
  3. Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner651 kcal · 52g protein · 20 min

Miso Glazed Salmon with Soba Noodles

Made with salmon fillet, soba noodles, miso paste. Ready in 20 min — 651 kcal, 52g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Salmon fillet 215g, Soba noodles 105g dry, Miso paste 1.25 tbsp, Soy sauce 1.25 tbsp, Pak choi 180g, Sesame seeds 1.25 tsp.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Snack308 kcal · 7g protein · 1 min

Dark Chocolate and Almonds

Made with dark chocolate, almonds. Ready in 1 min — 308 kcal, 7g protein.

Recipe
  1. Lay out the ingredients: Dark chocolate 70% 35g, Almonds 25g.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £30–40/week for one person from Aldi.

Protein

  • King prawns 180g
  • Salmon fillet 215g
  • Tinned mackerel in brine 155g
  • Red lentils 150g
  • Green lentils 120g dry
  • Eggs 4
  • Silken tofu 200g
  • Tinned tuna in spring water 190g
  • Firm tofu 225g
  • Cod fillet 250g
  • Beef tomato 1

Carbs & Grains

  • Soba noodles 105g dry
  • Brown rice 100g dry
  • Rice cakes 4
  • Wholewheat noodles 110g dry
  • Wholemeal roll 1
  • Rye bread 3 slices
  • New potatoes 310g

Vegetables

  • Avocado half
  • Cherry tomatoes 9
  • Cucumber half
  • Red onion half
  • Tinned tomatoes 250g
  • Onion 1
  • Sweet potato 240g
  • Baby spinach 70g
  • Courgette 1
  • Red pepper 1
  • Spinach 80g
  • Romaine lettuce leaves 5
  • Edamame beans 135g
  • Black pepper pinch
  • Spring onion 3
  • Cucumber 3/4
  • Broccoli 125g

Dairy & Eggs

  • Semi-skimmed milk 235ml
  • Cottage cheese 125g
  • Halloumi 130g
  • Butternut squash 525g
  • Peanut butter 1.25 tbsp
  • Butter 6g
  • Light mozzarella 125g

Extras & Condiments

  • Weetabix 2 biscuits
  • Banana 1
  • Honey 1.25 tsp
  • Mixed leaves 95g
  • Lemon dressing 20g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Dark chocolate 70% 35g
  • Almonds 25g
  • Garlic 4 cloves
  • Ginger 1.25 tsp
  • Garam masala 2.5 tsp
  • Tahini 25g
  • Lemon juice
  • Cumin 1.25 tsp
  • Sweet chilli sauce 25g
  • Lime juice
  • Mixed nuts 35g
  • Raisins 25g
  • Olive oil 1.25 tbsp
  • Balsamic glaze 1.25 tsp
  • Reduced-fat feta 80g
  • Mixed herbs 1.25 tsp
  • Light mayo 20g
  • Vegetable stock 925ml
  • Apple 1
  • Turmeric 0.75 tsp
  • Sesame oil 1.25 tsp
  • Frozen mixed veg 260g
  • Green beans 190g
  • Lemon 1
  • Parsley
  • Basil leaves

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Budget meal prep containersMid-range glass boxesPremium storage sets

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.

Can I print this menopause nutrition meal plan or save it as a PDF?

Yes. Use the export / print PDF button on the plan page. The printable version summarises the full 7-day meal plan and includes the weekly shopping list.

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.

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