Menopause Nutrition Meal Plan — 1,800 kcal
Free 7-day menopause nutrition meal plan for UK. 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
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 320 kcal, 11g protein.
Sardine and Wholemeal Pasta Salad
Made with tinned sardines, wholemeal pasta, cherry tomatoes. Ready in 15 min — 460 kcal, 32g protein.
Thai-Style Prawn and Noodle Stir-Fry
Made with king prawns, wholewheat noodles, pak choi. Ready in 20 min — 470 kcal, 36g protein.
Frozen Edamame Beans with Sea Salt
Made with frozen edamame beans, sea salt pinch. Ready in 5 min — 150 kcal, 12g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Tinned sardines 120g
- King prawns 200g
- Green lentils 100g cooked
- Turkey mince lean 200g
- Pork tenderloin 200g
- Chicken breast 150g
- Eggs 1
- Cod fillet 200g
Carbs & Grains
- Rolled oats 80g
- Wholemeal pasta 80g dry
- Wholewheat noodles 90g dry
- Brown rice 80g dry
- Low-sugar granola 40g
- New potatoes 150g
- Oatcakes 3
- Rice cakes 3
Vegetables
- Cherry tomatoes 10
- Baby spinach 40g
- Cucumber 60g
- Onion 1
- Spinach 100g
- Romaine lettuce leaves 4
- Edamame beans 80g
- Spring onion 2
- Sweetcorn 100g
- Parsnip 150g
- Carrot 150g
Dairy & Eggs
- Oat milk 300ml
- Halloumi 80g
- Low-fat Greek yogurt 150g
- Skyr 200g
- Ricotta 100g
- Cottage cheese 100g
Extras & Condiments
- Frozen mixed berries 80g
- Lemon juice 1 tbsp
- Pak choi 150g
- Sweet chilli sauce 20g
- Soy sauce 1 tbsp
- Lime juice
- Sea salt pinch
- Pomegranate seeds 30g
- Garlic 3 cloves
- Paprika 1 tsp
- Light mayo 15g
- Sesame oil 1 tsp
- Apple 1
- Rosemary 1 tsp
- Olive oil 1 tbsp
- Honey 1 tsp
- Parmesan 10g
- Cheddar reduced-fat 30g
- Rye crackers 4
- Smoked paprika 1 tsp
- Cumin 0.5 tsp
- Olives 10
- Tahini 20g
- Parsley fresh
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)
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this menopause nutrition plan cost per week?
This plan is designed for any UK supermarket 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 beginners?
Yes. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.