Asda Menopause Nutrition Plan — 1,800 kcal
Free 7-day menopause nutrition meal plan for Asda. 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
Scrambled Eggs on Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 370 kcal, 24g protein.
Tuna Niçoise Salad
Made with tinned tuna in spring water, new potatoes, eggs. Ready in 15 min — 430 kcal, 38g protein.
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 530 kcal, 46g protein.
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 290 kcal, 28g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Asda.
Protein
- Eggs 3
- Tinned tuna in spring water 145g
- Chicken thighs 220g
- Firm tofu 200g
- Mackerel fillet 180g
- Turkey mince lean 180g
- Salmon fillet 180g
- Cod fillet 200g
Carbs & Grains
- Wholemeal bread 2 slices
- New potatoes 150g
- Low-sugar granola 30g
- Brown rice 100g dry
- Baking potato 200g
- Rice cakes 2
- Orzo pasta 60g dry
Vegetables
- Cherry tomatoes 8
- Onion 1
- Sweet potato 200g
- Baby spinach 60g
- Mushrooms 200g
- Frozen peas 100g
- Sweetcorn 60g
- Cucumber quarter grated
- Carrot 1
- Celery sticks 2
- Courgette 1
- Red pepper 1
- Spring onion 3
- Broccoli 200g
- Black pepper pinch
Dairy & Eggs
- Butter 5g
- Semi-skimmed milk 30ml
- Low-fat Greek yogurt 150g
- Peanut butter 1 tbsp
Extras & Condiments
- Green beans 80g
- Olives 10
- Ras el hanout 2 tsp
- Lemon 1
- Honey 1 tsp
- Tahini 20g
- Cumin 1 tsp
- Vegetable stock 600ml
- Parmesan 20g
- Garlic 2 cloves
- Mixed frozen veg 200g
- Curry paste 30g
- Dill 1 tsp
- Mustard dressing 20g
- Watercress 40g
- Banana 1
- Olive oil 1 tbsp
- Rye crackers 4
- Lean lamb shoulder 200g
- Cinnamon 1 tsp
- Walnuts 25g
- Dried blueberries 20g
- Parsley fresh
- Almonds 20g
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 Asda 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.