What this plan is for
An Asda menopause nutrition plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Menopause Nutrition Plan — 1,800 kcal
General meal planning with protein, fibre and calcium-rich foods. This 7-day plan targets 1,800 kcal/day and averages 134g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalMenopause Nutrition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,795 kcal134g protein185g carbs60g fat24g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1803 kcal per person137g protein · 191g carbs per person
Breakfast352 kcal · 23g protein · 40g carbs · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 352 kcal, 23g protein, 40g carbs.
Recipe
Ingredients
- 175g skyr
- 20g walnuts
- 1 banana
- 1 tsp honey
Allergens in this meal: Milk, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Combine skyr, walnuts, banana and honey in a bowl or lidded container.
Lunch593 kcal · 41g protein · 44g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 593 kcal, 41g protein, 44g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 70g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 40g cucumber
- 1 tbsp lemon dressing
- 9g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner634 kcal · 57g protein · 80g carbs · 30 min
Tuna and Sweetcorn Pasta Bake
Made with tinned tuna in spring water, wholemeal pasta, sweetcorn. Ready in 30 min — 634 kcal, 57g protein, 80g carbs.
Recipe
Ingredients
- 1 standard tin of tuna, drained
- 90g wholemeal pasta (dry weight)
- 90g sweetcorn
- ½ of a standard tin of tomatoes
- 30g reduced-fat cheddar
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, prepare tuna, sweetcorn, tomatoes and reduced-fat cheddar and warm everything gently in a pan.
- Fold the cooked pasta through the pan, then tip everything into an ovenproof dish. Scatter reduced-fat cheddar evenly over the top. Bake for 20-25 minutes, until bubbling and golden on top.
Snack224 kcal · 16g protein · 27g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 224 kcal, 16g protein, 27g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 30g low-sugar granola
- 1 tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 9 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Asda Menopause Nutrition Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1803 kcal - 137g protein, 191g carbs, 54g fat, 24g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (352 kcal, 23g protein, 40g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (593 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (634 kcal, 57g protein, 80g carbs, 10g fat, 11g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (224 kcal, 16g protein, 27g carbs, 6g fat, 2g fibre per person)
Tuesday
1759 kcal - 144g protein, 184g carbs, 55g fat, 16g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (414 kcal, 29g protein, 44g carbs, 15g fat, 5g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (208 kcal, 33g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (914 kcal, 66g protein, 91g carbs, 32g fat, 6g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (223 kcal, 16g protein, 28g carbs, 6g fat, 1g fibre per person)
Wednesday
1799 kcal - 140g protein, 218g carbs, 40g fat, 23g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (397 kcal, 28g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (490 kcal, 42g protein, 55g carbs, 12g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (704 kcal, 31g protein, 120g carbs, 9g fat, 11g fibre per person)
- Snack: Sliced Cooked Chicken Breast (208 kcal, 39g protein, 0g carbs, 5g fat, 0g fibre per person)
Thursday
1800 kcal - 109g protein, 184g carbs, 74g fat, 25g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (301 kcal, 21g protein, 32g carbs, 11g fat, 3g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (544 kcal, 39g protein, 58g carbs, 16g fat, 4g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (593 kcal, 37g protein, 51g carbs, 31g fat, 11g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (362 kcal, 12g protein, 43g carbs, 16g fat, 7g fibre per person)
Friday
1801 kcal - 140g protein, 154g carbs, 76g fat, 27g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (479 kcal, 33g protein, 53g carbs, 17g fat, 6g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (506 kcal, 34g protein, 31g carbs, 28g fat, 9g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (569 kcal, 62g protein, 60g carbs, 11g fat, 8g fibre per person)
- Snack: Peanut Butter with Celery Sticks (247 kcal, 11g protein, 10g carbs, 20g fat, 4g fibre per person)
Saturday
1801 kcal - 136g protein, 160g carbs, 73g fat, 26g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (560 kcal, 52g protein, 50g carbs, 17g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (389 kcal, 37g protein, 51g carbs, 7g fat, 8g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (612 kcal, 40g protein, 40g carbs, 32g fat, 7g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (240 kcal, 7g protein, 19g carbs, 17g fat, 3g fibre per person)
Sunday
1801 kcal - 134g protein, 207g carbs, 46g fat, 26g fibre- Breakfast: Protein Waffles with Greek Yogurt and Berries (488 kcal, 45g protein, 43g carbs, 15g fat, 7g fibre per person)
- Lunch: Sardine and Wholemeal Pasta Salad (457 kcal, 33g protein, 52g carbs, 11g fat, 8g fibre per person)
- Dinner: Lean Beef Stir-Fry with Brown Rice and Frozen Veg (636 kcal, 50g protein, 76g carbs, 12g fat, 7g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (220 kcal, 6g protein, 36g carbs, 8g fat, 4g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 280g
- Tinned tuna in spring water 130g
- King prawns 170g
- Lean sirloin steak 250g
- Lean beef strips 340g
- Chicken breast 270g
- Eggs 12
- Tinned tuna 190g
- Whey protein powder 50g
- Cod fillet 180g
- Tinned sardines 110g
Carbs & Grains
- Quinoa 70g
- Wholemeal pasta 160g
- Low-sugar granola 30g
- Brown rice 350g
- Rice 5 cakes
- Rolled oats 40g
- Wholemeal flour 95g
- Wholemeal 1 roll
Vegetables
- Baby spinach 90g
- Cucumber 1 (44g required)
- Tinned tomatoes 1 x 400g tin (175g required)
- Mixed leaves 330g
- Red onion 1
- Courgette 3
- Red pepper 3
- Sweet potato 825g
- Mushrooms 210g
- peas 110g
- Onion 2
- Mixed peppers 120g
- Broccoli 160g
- Spring onion 3
- Celery 5 sticks
- Spinach 60g
- Cherry tomatoes 1 x 300g pack (281g required)
Dairy & Eggs
- Skyr 1.05kg
- Low-fat Greek yogurt 320g
- Cottage cheese 120g
- Parmesan 21g
- Oat milk 1 x 1L carton (185ml required)
- Reduced-fat feta 60g
Fruit
- Banana 6
- Mango 1
- berries 120g
- Raisins 20g
Herbs & Spices
- Chilli flakes, optional to taste
- Coriander, optional to taste
- Garlic 6 cloves
- Dill 1 tsp
- Paprika 1 tsp
- Mixed herbs 1 tsp
- Ginger 1 tsp
Condiments & Oils
- Honey 3 tbsp
- Lemon dressing 35g
- Olive oil 4 tbsp
- Balsamic dressing 16g
- Vegetable stock 2 cubes (makes 1L; 631ml required)
- Peanut butter 80g
- Soy sauce 1.75 tbsp
Extras
- Walnuts 110g
- Pumpkin seeds 9g
- Sweetcorn 90g
- Reduced-fat cheddar 30g
- Lime juice, optional to taste
- Lemon 2
- Chia seeds 4g
- Mixed nuts 30g
- Lemon juice 2.75 tsp
- stir-fry veg 180g
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Large multipack meat and frozen ranges that suit bulk batch cooking.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- 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)
💪 Increase protein
- Add an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 134g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic menopause nutrition plan?
Plenty of menopause nutrition plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
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 all 7 days at 1,800 kcal/day, the Asda shopping list, and your chosen household portion sizes.
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. Recipes are rated Low (10–20 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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