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 Balanced 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 115g 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
1,801 kcal115g protein210g carbs58g fat39g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person108g protein · 257g carbs per person
Breakfast524 kcal · 22g protein · 90g carbs · 5 min
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 524 kcal, 22g protein, 90g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml semi-skimmed milk
- 1 apple, grated
- 100g low-fat natural yogurt
- ½ tsp cinnamon
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, semi-skimmed milk and low-fat natural yogurt together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add grated apple and cinnamon. Loosen with a splash of semi-skimmed milk if needed.
Lunch287 kcal · 37g protein · 11g carbs · 10 min
King Prawn and Avocado Salad
Made with king prawns, avocado, mixed leaves. Ready in 10 min — 287 kcal, 37g protein, 11g carbs.
Recipe
Ingredients
- 175g king prawns
- ½ avocado
- 3 generous handfuls mixed leaves (about 100g)
- 10 cherry tomatoes
- 1 tbsp plus 1 tsp lemon dressing
Allergens in this meal: Crustaceans. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque.
- Rinse mixed leaves, then slice or chop avocado and cherry tomatoes.
- Arrange king prawns, avocado, mixed leaves and cherry tomatoes in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner748 kcal · 39g protein · 146g carbs · 40 min
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 748 kcal, 39g protein, 146g carbs.
Recipe
Ingredients
- 1 standard tin of green lentils, drained
- 250g mushrooms
- 1¼ onions
- 3 carrot
- 300g sweet potato mash
- 250ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onions and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
Snack242 kcal · 10g protein · 10g carbs · 3 min
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks. Ready in 3 min — 242 kcal, 10g protein, 10g carbs.
Recipe
Ingredients
- 2½ tbsp peanut butter
- 5 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks in a bowl or lidded container.
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 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 8 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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Asda Balanced 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
1801 kcal - 108g protein, 257g carbs, 44g fat, 62g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (524 kcal, 22g protein, 90g carbs, 9g fat, 14g fibre per person)
- Lunch: King Prawn and Avocado Salad (287 kcal, 37g protein, 11g carbs, 12g fat, 7g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (748 kcal, 39g protein, 146g carbs, 3g fat, 37g fibre per person)
- Snack: Peanut Butter with Celery Sticks (242 kcal, 10g protein, 10g carbs, 20g fat, 4g fibre per person)
Tuesday
1804 kcal - 139g protein, 220g carbs, 42g fat, 29g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (459 kcal, 20g protein, 78g carbs, 8g fat, 12g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (456 kcal, 51g protein, 57g carbs, 3g fat, 6g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (641 kcal, 45g protein, 50g carbs, 29g fat, 4g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (248 kcal, 23g protein, 35g carbs, 2g fat, 7g fibre per person)
Wednesday
1798 kcal - 99g protein, 204g carbs, 68g fat, 34g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (431 kcal, 18g protein, 73g carbs, 8g fat, 11g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (537 kcal, 37g protein, 46g carbs, 25g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (700 kcal, 32g protein, 69g carbs, 32g fat, 11g fibre per person)
- Snack: Tzatziki with Vegetable Dippers (130 kcal, 12g protein, 16g carbs, 3g fat, 5g fibre per person)
Thursday
1801 kcal - 114g protein, 231g carbs, 46g fat, 52g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (407 kcal, 17g protein, 70g carbs, 7g fat, 11g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (500 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (616 kcal, 51g protein, 43g carbs, 26g fat, 13g fibre per person)
- Snack: Roasted Spiced Chickpeas (278 kcal, 15g protein, 35g carbs, 10g fat, 10g fibre per person)
Friday
1803 kcal - 128g protein, 172g carbs, 64g fat, 33g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (518 kcal, 22g protein, 89g carbs, 9g fat, 13g fibre per person)
- Lunch: Lean Beef Mince Lettuce Wraps (345 kcal, 49g protein, 9g carbs, 9g fat, 2g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (757 kcal, 50g protein, 49g carbs, 39g fat, 9g fibre per person)
- Snack: Carrot Sticks with Hummus (183 kcal, 7g protein, 25g carbs, 7g fat, 9g fibre per person)
Saturday
1802 kcal - 132g protein, 190g carbs, 66g fat, 37g fibre- Breakfast: Kefir with Berries and Chia Seeds (242 kcal, 11g protein, 29g carbs, 9g fat, 8g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (430 kcal, 41g protein, 56g carbs, 8g fat, 9g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (818 kcal, 51g protein, 70g carbs, 43g fat, 15g fibre per person)
- Snack: Pea Protein Green Smoothie (312 kcal, 29g protein, 35g carbs, 6g fat, 5g fibre per person)
Sunday
1795 kcal - 88g protein, 193g carbs, 73g fat, 27g fibre- Breakfast: Kefir with Berries and Chia Seeds (187 kcal, 9g protein, 22g carbs, 7g fat, 6g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (550 kcal, 22g protein, 60g carbs, 23g fat, 7g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (888 kcal, 45g protein, 90g carbs, 39g fat, 13g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (170 kcal, 12g protein, 21g carbs, 4g fat, 1g fibre per person)
Weekly shopping list
Protein
- King prawns 190g
- Green lentils 340g
- Tinned tuna in spring water 160g
- Mackerel fillet 200g
- Turkey breast slices 90g
- Salmon fillet 360g
- Lean lamb mince 190g
- Tinned chickpeas 280g
- Lean beef mince 220g
- Eggs 6
- Cod fillet 200g
- Pea protein powder 35g
- Firm tofu 180g
Carbs & Grains
- Rolled oats 340g
- Baking potato 220g
- New potatoes 480g
- Wholemeal pasta 95g
- Wholemeal 2 rolls
- Brown rice 140g
- Rice 3 cakes
Vegetables
- Avocado 1
- Mixed leaves 150g
- Cherry tomatoes 2 x 300g packs (417g required)
- Mushrooms 250g
- Onion 4
- Carrot 6
- Sweet potato mash 310g
- Celery 7 sticks
- Spring onion 6
- Watercress 45g
- Green beans 110g
- Baby spinach 160g
- Cucumber 1 (75g required)
- Courgette 1
- Red pepper 1
- Peas 80g
- Romaine lettuce 50g
- Spinach 110g
- Sweet potato 450g
- Broccoli 230g
- mixed veg 180g
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (826ml required)
- Low-fat natural yogurt 450g
- Low-fat Greek yogurt 140g
- Ricotta 110g
- Parmesan 15g
- Reduced-fat feta 75g
- Plain kefir 400ml
- Oat milk 1 x 1L carton (276ml required)
- Tinned coconut milk light 1 x 400ml tin (171ml required)
- Cottage cheese 85g
Fruit
- Apple 6
- mixed berries 200g
- Banana 1
Herbs & Spices
- Cinnamon 2.75 tsp
- Garlic 8 cloves
- Dill 2.25 tsp
- Cumin 1.5 tsp
- Ginger 2.25 tsp
- Garam masala 2 tsp
- Smoked paprika 1 tsp
- Mixed herbs 1.25 tsp
- Paprika 1.25 tsp
Condiments & Oils
- Lemon dressing 18g
- Vegetable stock 2 cubes (makes 1L; 719ml required)
- Peanut butter 40g
- Mustard dressing 22g
- Mustard 1.25 tsp
- Olive oil 3.75 tbsp
- Soy sauce 1.25 tbsp
- Hummus 75g
- Honey 2 tsp
- Tahini dressing 17g
- Curry paste 30g
Extras
- Sweetcorn 70g
- Lemon juice, optional to taste
- Rye 5 crackers
- Lemon 3
- Cauliflower 290g
- Chia seeds 30g
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 115g of protein per day across the week, based on the meals actually selected — in line with 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 Standard (20–30 min/day) and use ingredients available at Asda — no specialist equipment or advanced technique is needed.
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