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 Plate Weekly 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 117g 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
1,799 kcal117g protein200g carbs60g fat30g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person91g protein · 209g carbs per person
Breakfast442 kcal · 10g protein · 53g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 442 kcal, 10g protein, 53g carbs.
Recipe
Ingredients
- 60g quinoa
- 175ml light coconut milk
- 70g mango chunks
- ½ tsp cinnamon
- 1 tsp maple syrup
Method
- Put light coconut milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with quinoa, mango chunks, cinnamon and maple syrup.
Lunch511 kcal · 26g protein · 71g carbs · 15 min
Miso Tofu and Edamame Bowl
Made with silken tofu, edamame beans, brown rice. Ready in 15 min — 511 kcal, 26g protein, 71g carbs.
Recipe
Ingredients
- 125g silken tofu
- 90g edamame beans
- 70g brown rice (dry weight)
- 1 tbsp miso paste
- 1 tbsp soy sauce
- 1 tsp sesame seeds
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through.
- Arrange silken tofu, edamame beans, brown rice (dry weight) and sesame seeds in a bowl and finish with miso paste and soy sauce.
Dinner596 kcal · 49g protein · 42g carbs · 25 min
Lamb Keema with Cauliflower Rice
Made with lean lamb mince, cauliflower, onion. Ready in 25 min — 596 kcal, 49g protein, 42g carbs.
Recipe
Ingredients
- 175g lean lamb mince
- ½ medium cauliflower (about 275g)
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 1¾ tsp garam masala
- 70g peas
Method
- Grate or pulse the medium cauliflower into rice-sized pieces and set aside.
- Soften onion, garlic and ginger in a large non-stick pan over medium heat for 4-5 minutes.
- Add the lean lamb mince and cook until browned, breaking it up with a spoon. Stir in garam masala and peas and cook until hot through.
- Cook the cauliflower rice in a separate dry pan for 4-5 minutes, stirring, then season and serve with the keema.
Snack251 kcal · 6g protein · 43g carbs · 3 min
Banana and Peanut Butter on Rice Cakes
Made with banana, peanut butter, rice cakes. Ready in 3 min — 251 kcal, 6g protein, 43g carbs.
Recipe
Ingredients
- 1 banana
- 1 tbsp peanut butter
- 2 rice cakes
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion banana as needed.
- Top rice cakes with banana and peanut butter and serve.
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 Plate 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 macros and the weekly shopping list.
7-day meal plan
Monday
1800 kcal - 91g protein, 209g carbs, 66g fat, 32g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (442 kcal, 10g protein, 53g carbs, 20g fat, 7g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (511 kcal, 26g protein, 71g carbs, 13g fat, 8g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (596 kcal, 49g protein, 42g carbs, 25g fat, 13g fibre per person)
- Snack: Banana and Peanut Butter on Rice Cakes (251 kcal, 6g protein, 43g carbs, 8g fat, 4g fibre per person)
Tuesday
1799 kcal - 102g protein, 186g carbs, 71g fat, 29g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (467 kcal, 11g protein, 56g carbs, 21g fat, 7g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (503 kcal, 35g protein, 50g carbs, 13g fat, 9g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (595 kcal, 47g protein, 67g carbs, 19g fat, 10g fibre per person)
- Snack: Pumpkin Seeds with Dark Chocolate Chips (234 kcal, 9g protein, 13g carbs, 18g fat, 3g fibre per person)
Wednesday
1801 kcal - 107g protein, 205g carbs, 65g fat, 27g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (427 kcal, 10g protein, 51g carbs, 19g fat, 7g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (529 kcal, 38g protein, 65g carbs, 15g fat, 7g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (551 kcal, 44g protein, 60g carbs, 16g fat, 9g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 15g protein, 29g carbs, 15g fat, 4g fibre per person)
Thursday
1799 kcal - 126g protein, 201g carbs, 55g fat, 35g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (501 kcal, 12g protein, 60g carbs, 22g fat, 8g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (358 kcal, 30g protein, 33g carbs, 14g fat, 6g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (751 kcal, 67g protein, 94g carbs, 11g fat, 13g fibre per person)
- Snack: Frozen Edamame Beans with Sea Salt (189 kcal, 17g protein, 14g carbs, 8g fat, 8g fibre per person)
Friday
1798 kcal - 98g protein, 197g carbs, 65g fat, 24g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (403 kcal, 9g protein, 48g carbs, 18g fat, 6g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (514 kcal, 45g protein, 60g carbs, 10g fat, 5g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (633 kcal, 38g protein, 80g carbs, 18g fat, 9g fibre per person)
- Snack: Dark Chocolate and Almonds (248 kcal, 6g protein, 9g carbs, 19g fat, 4g fibre per person)
Saturday
1798 kcal - 162g protein, 189g carbs, 44g fat, 22g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (395 kcal, 27g protein, 43g carbs, 14g fat, 4g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (663 kcal, 45g protein, 64g carbs, 22g fat, 13g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (535 kcal, 52g protein, 82g carbs, 4g fat, 5g fibre per person)
- Snack: Sliced Cooked Chicken Breast (205 kcal, 38g protein, 0g carbs, 4g fat, 0g fibre per person)
Sunday
1799 kcal - 130g protein, 212g carbs, 57g fat, 38g fibre- Breakfast: Skyr with Walnuts, Honey and Banana (382 kcal, 26g protein, 42g carbs, 14g fat, 4g fibre per person)
- Lunch: Pork Tenderloin with Roasted Root Vegetables (520 kcal, 44g protein, 46g carbs, 20g fat, 12g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (725 kcal, 56g protein, 100g carbs, 15g fat, 17g fibre per person)
- Snack: Apple and Peanut Butter (172 kcal, 4g protein, 24g carbs, 8g fat, 5g fibre per person)
Weekly shopping list
Protein
- Silken tofu 140g
- Lean lamb mince 190g
- Smoked salmon 100g
- Pork tenderloin 380g
- Firm tofu 330g
- King prawns 390g
- Turkey breast slices 110g
- Tinned tuna in spring water 280g
- Green lentils 110g
- Chicken breast 130g
- Lean stewing beef 200g
Carbs & Grains
- Quinoa 360g
- Brown rice 220g
- Rice 2 cakes
- Wholewheat noodles 170g
- Wholemeal pasta 190g
- Wholemeal 1 tortilla
Vegetables
- Edamame beans 320g
- Onion 2
- Peas 75g
- Cucumber 1 (212g required)
- Mixed leaves 60g
- Sweet potato 550g
- Broccoli 260g
- Cherry tomatoes 1 x 300g pack (176g required)
- Avocado 1
- Baby spinach 35g
- Tinned tomatoes 2 x 400g tins (605g required)
- Spring onion 4
- Pak choi 160g
- Parsnip 100g
- Carrot 220g
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (928ml required)
- Skyr 410g
- Halloumi 85g
Fruit
- Mango chunks 380g
- Banana 3
- Apple 2
- Pomegranate seeds 35g
Herbs & Spices
- Cinnamon 2.5 tsp
- Garlic 13 cloves
- Ginger 2 tsp
- Garam masala 2 tsp
- Dill 1 tsp
- Rosemary 1 tsp
- Basil, optional to taste
- Chilli flakes, optional to taste
- Mixed herbs 1 tsp
Condiments & Oils
- Miso paste 2.75 tsp
- Soy sauce 4.75 tbsp
- Peanut butter 35g
- Olive oil 3 tbsp
- Mustard 1.25 tsp
- Sesame oil 1 tsp
- Teriyaki sauce 35g
- Honey 2.25 tsp
- Lemon dressing 16g
- Sweet chilli sauce 21g
- Beef stock 300ml
Extras
- Maple syrup 1.75 tbsp
- Sesame seeds 1.75 tsp
- Cauliflower 280g
- Lemon juice, optional to taste
- Pumpkin seeds 30g
- Dark chocolate chips 15g
- Reduced-fat cheddar 70g
- Oatcakes 4
- Sweetcorn 110g
- Sea salt, optional to taste
- Dark chocolate 70% 25g
- Almonds 17g
- Walnuts 45g
- Lime juice, optional to taste
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 117g 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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