Vegan Calcium-Rich Weekly Menopause Nutrition Plan — 1,800 kcal

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

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

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
DietVegan
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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

Vegan Calcium-Rich 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: Any UK supermarketCalories: ~1800 kcal/dayBudget: £30–40Diet: Vegan

7-day meal plan

Monday

1800 kcal - 95g protein
  • Breakfast: Tofu Scramble with Peppers (370 kcal, 28g protein)
  • Lunch: Edamame and Soba Noodle Salad (536 kcal, 28g protein)
  • Dinner: Tofu Pad Thai (613 kcal, 33g protein)
  • Snack: Walnuts and Dried Blueberries (281 kcal, 6g protein)

Tuesday

1800 kcal - 96g protein
  • Breakfast: Tofu Scramble with Peppers (421 kcal, 32g protein)
  • Lunch: Cannellini Bean and Tomato Soup (465 kcal, 23g protein)
  • Dinner: Chickpea and Spinach Coconut Curry (624 kcal, 26g protein)
  • Snack: Roasted Spiced Chickpeas (290 kcal, 15g protein)

Wednesday

1800 kcal - 104g protein
  • Breakfast: Tofu Scramble with Peppers (390 kcal, 30g protein)
  • Lunch: Miso Tofu and Edamame Bowl (564 kcal, 38g protein)
  • Dinner: Red Lentil Dahl with Brown Rice (604 kcal, 27g protein)
  • Snack: Carrot Sticks with Hummus (242 kcal, 9g protein)

Thursday

1800 kcal - 90g protein
  • Breakfast: Tofu Scramble with Peppers (387 kcal, 29g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (507 kcal, 19g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (586 kcal, 29g protein)
  • Snack: No-Bake Peanut Butter Oat Protein Balls (320 kcal, 13g protein)

Friday

1800 kcal - 91g protein
  • Breakfast: Tofu Scramble with Peppers (378 kcal, 29g protein)
  • Lunch: Black Bean Burrito Bowl (574 kcal, 26g protein)
  • Dinner: Three-Bean Vegetable Chilli with Brown Rice (574 kcal, 29g protein)
  • Snack: Apple with Walnuts (274 kcal, 7g protein)

Saturday

1800 kcal - 76g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (481 kcal, 17g protein)
  • Lunch: Lentil and Roasted Vegetable Soup (444 kcal, 20g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (567 kcal, 32g protein)
  • Snack: Banana and Almonds (308 kcal, 7g protein)

Sunday

1800 kcal - 72g protein
  • Breakfast: Porridge with Walnuts and Cinnamon (474 kcal, 17g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (499 kcal, 29g protein)
  • Dinner: Chickpea and Sweet Potato Stew (511 kcal, 19g protein)
  • Snack: Dark Chocolate and Almonds (316 kcal, 7g protein)

Weekly shopping list

Protein

  • Firm tofu 260g
  • Tinned chickpeas 575g
  • Silken tofu 200g
  • Red lentils 160g
  • Green lentils tinned 270g
  • Black beans tinned 260g
  • Green lentils 125g

Carbs & Grains

  • Soba noodles 100g dry
  • Rice noodles 100g dry
  • Brown rice 115g dry
  • Wholemeal pitta 1
  • Rolled oats 65g
  • Wholewheat noodles 95g dry

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Spring onion 4
  • Peanuts 25g
  • Tinned tomatoes 575g
  • Onion 1
  • Baby spinach 220g
  • Carrot 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Mushrooms 270g
  • Sweet potato mash 330g
  • Sweetcorn 80g
  • Courgette 1
  • Broccoli 245g
  • Sweet potato 300g

Dairy & Eggs

  • Coconut milk light 290ml
  • Peanut butter 40g
  • Oat milk 370ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Walnuts 30g
  • Dried blueberries 25g
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Curry paste 45g
  • Smoked paprika 1.5 tsp
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garam masala 2.75 tsp
  • Hummus 80g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Apple 1
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 1
  • Almonds 25g
  • Paprika 1.25 tsp
  • Dark chocolate 70% 35g

Your 7-Day Meal Plan

Monday

1800 kcal95g protein
Breakfast370 kcal · 28g protein · 12 min

Tofu Scramble with Peppers

Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 370 kcal, 28g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 260g, Mixed peppers 130g, Turmeric 0.75 tsp, Cumin 0.75 tsp, Olive oil 1.25 tsp.
  2. Cook the eggs in a non-stick pan over medium heat, stirring or folding gently.
  3. Serve with the listed bread, vegetables, or toppings.
Lunch536 kcal · 28g protein · 12 min

Edamame and Soba Noodle Salad

Made with soba noodles, edamame beans, cucumber. Ready in 12 min — 536 kcal, 28g protein.

Recipe
  1. Wash and chop the salad or vegetable ingredients: Soba noodles 100g dry, Edamame beans 130g, Cucumber 3/4, Red pepper 1, Soy sauce 1.25 tbsp, Sesame oil 1.25 tsp, Ginger 1.25 tsp.
  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.
Dinner613 kcal · 33g protein · 20 min

Tofu Pad Thai

Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 613 kcal, 33g protein.

Recipe
  1. Prepare the ingredients: Firm tofu 260g, Rice noodles 100g dry, Beansprouts 130g, Spring onion 4, Tamari 2.5 tbsp, Lime juice, Peanuts 25g.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack281 kcal · 6g protein · 1 min

Walnuts and Dried Blueberries

Made with walnuts, dried blueberries. Ready in 1 min — 281 kcal, 6g protein.

Recipe
  1. Lay out the ingredients: Walnuts 30g, Dried blueberries 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 Any UK supermarket.

Protein

  • Firm tofu 260g
  • Tinned chickpeas 575g
  • Silken tofu 200g
  • Red lentils 160g
  • Green lentils tinned 270g
  • Black beans tinned 260g
  • Green lentils 125g

Carbs & Grains

  • Soba noodles 100g dry
  • Rice noodles 100g dry
  • Brown rice 115g dry
  • Wholemeal pitta 1
  • Rolled oats 65g
  • Wholewheat noodles 95g dry

Vegetables

  • Mixed peppers 130g
  • Edamame beans 130g
  • Cucumber 3/4
  • Red pepper 1
  • Spring onion 4
  • Peanuts 25g
  • Tinned tomatoes 575g
  • Onion 1
  • Baby spinach 220g
  • Carrot 3
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Spinach 40g
  • Mushrooms 270g
  • Sweet potato mash 330g
  • Sweetcorn 80g
  • Courgette 1
  • Broccoli 245g
  • Sweet potato 300g

Dairy & Eggs

  • Coconut milk light 290ml
  • Peanut butter 40g
  • Oat milk 370ml

Extras & Condiments

  • Turmeric 0.75 tsp
  • Cumin 0.75 tsp
  • Olive oil 1.25 tsp
  • Soy sauce 1.25 tbsp
  • Sesame oil 1.25 tsp
  • Ginger 1.25 tsp
  • Beansprouts 130g
  • Tamari 2.5 tbsp
  • Lime juice
  • Walnuts 30g
  • Dried blueberries 25g
  • Cannellini beans tinned 290g
  • Garlic 4 cloves
  • Vegetable stock 290ml
  • Basil
  • Curry paste 45g
  • Smoked paprika 1.5 tsp
  • Miso paste 1.25 tbsp
  • Sesame seeds 1.25 tsp
  • Garam masala 2.75 tsp
  • Hummus 80g
  • Honey 1.25 tbsp
  • Chia seeds 1.25 tsp
  • Salsa 65g
  • Coriander fresh
  • Mixed beans tinned 525g
  • Chilli powder 1.25 tsp
  • Apple 1
  • Cinnamon 0.5 tsp
  • Maple syrup 1.25 tsp
  • Teriyaki sauce 50g
  • Banana 1
  • Almonds 25g
  • Paprika 1.25 tsp
  • Dark chocolate 70% 35g

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 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.

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 vegan eaters?

Yes. Every meal in this plan is vegan, using ingredients readily available from any UK supermarket.

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