What this plan is for
A Lidl menopause nutrition plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl 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 Lidl's Simply / own-brand core range 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
SupermarketLidl
GoalMenopause Nutrition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,807 kcal115g protein197g carbs59g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1802 kcal per person100g protein · 210g carbs per person
Breakfast316 kcal · 21g protein · 33g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 316 kcal, 21g protein, 33g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 30g light cream cheese
- 50g smoked salmon
- 3 cucumber slices
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch495 kcal · 34g protein · 37g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 495 kcal, 34g protein, 37g carbs.
Recipe
Ingredients
- 100g salmon fillet
- 60g quinoa (dry weight)
- 1 generous handful baby spinach (about 40g)
- 40g cucumber
- 2 tsp lemon dressing
- 7g 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.
Dinner841 kcal · 35g protein · 121g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 841 kcal, 35g protein, 121g carbs.
Recipe
Ingredients
- 1¼ standard tins of chickpeas, drained
- 4 generous handfuls baby spinach (about 100g)
- 150ml light coconut milk
- 150g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 60g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack150 kcal · 10g protein · 19g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 150 kcal, 10g protein, 19g carbs.
Recipe
Ingredients
- 2 rice cakes
- 70g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 57 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Lidl 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 budget weeks built around simple staples, freezer vegetables, tins, yogurt, eggs and own-brand grains.
- Choose flexible recipes because some limited-time ranges can rotate quickly.
- For batch cooking, buy the core protein and carbohydrate first, then adapt vegetables to what is available.
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 | Lidl | Lidl pages work best with simple staples, rotating offers and flexible protein swaps. |
| 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
Lidl 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
1802 kcal - 100g protein, 210g carbs, 62g fat, 31g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (316 kcal, 21g protein, 33g carbs, 10g fat, 3g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (495 kcal, 34g protein, 37g carbs, 22g fat, 6g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (841 kcal, 35g protein, 121g carbs, 26g fat, 21g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (150 kcal, 10g protein, 19g carbs, 4g fat, 1g fibre per person)
Tuesday
1848 kcal - 107g protein, 231g carbs, 46g fat, 37g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (400 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (600 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Butternut Squash and Lentil Soup with Bread (717 kcal, 35g protein, 125g carbs, 3g fat, 20g fibre per person)
- Snack: Carrot Sticks with Hummus (131 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Wednesday
1797 kcal - 130g protein, 159g carbs, 67g fat, 27g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (400 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (598 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (402 kcal, 50g protein, 24g carbs, 12g fat, 8g fibre per person)
- Snack: No-Bake Peanut Butter Oat Protein Balls (397 kcal, 13g protein, 47g carbs, 17g fat, 8g fibre per person)
Thursday
1801 kcal - 141g protein, 179g carbs, 54g fat, 23g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (400 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (598 kcal, 41g protein, 44g carbs, 26g fat, 7g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (546 kcal, 55g protein, 65g carbs, 8g fat, 7g fibre per person)
- Snack: Sardines on Rye Crackers (257 kcal, 19g protein, 26g carbs, 8g fat, 5g fibre per person)
Friday
1806 kcal - 117g protein, 201g carbs, 59g fat, 39g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (399 kcal, 26g protein, 44g 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: Quorn Mince Bolognese with Wholemeal Pasta (604 kcal, 44g protein, 96g carbs, 7g fat, 25g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (210 kcal, 6g protein, 17g carbs, 14g fat, 3g fibre per person)
Saturday
1796 kcal - 109g protein, 173g carbs, 70g fat, 30g fibre- Breakfast: Porridge with Walnuts and Cinnamon (458 kcal, 13g protein, 58g carbs, 17g fat, 10g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (525 kcal, 36g protein, 39g carbs, 23g fat, 6g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (656 kcal, 57g protein, 59g carbs, 20g fat, 10g fibre per person)
- Snack: Apple with Walnuts (157 kcal, 3g protein, 17g carbs, 10g fat, 4g fibre per person)
Sunday
1800 kcal - 98g protein, 223g carbs, 52g fat, 30g fibre- Breakfast: Porridge with Walnuts and Cinnamon (496 kcal, 14g protein, 63g carbs, 19g fat, 11g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (559 kcal, 39g protein, 41g carbs, 24g fat, 6g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (557 kcal, 25g protein, 95g carbs, 8g fat, 8g fibre per person)
- Snack: Tuna on Rye Crackers (188 kcal, 20g protein, 24g carbs, 1g fat, 5g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 350g
- Salmon fillet 900g
- Tinned chickpeas 300g
- Red lentils 90g
- Chicken breast 340g
- Tinned sardines in spring water 80g
- Quorn mince 180g
- Tinned tuna in spring water 70g
Carbs & Grains
- Quinoa 470g
- Brown rice 150g
- Rice 3 cakes
- Wholemeal 1 roll
- Rolled oats 180g
- White potatoes 230g
- Wholemeal pasta 150g
Vegetables
- Cucumber 2 (423g required)
- Baby spinach 470g
- Tinned tomatoes 2 x 400g tins (496g required)
- Onion 5
- Butternut squash 360g
- Carrot 2
- Broccoli 160g
- Mushrooms 170g
- peas 85g
Dairy & Eggs
- Light cream cheese 170g
- Coconut milk light 1 x 400ml tin (146ml required)
- Cottage cheese 75g
- Low-fat yogurt 75g
- Semi-skimmed milk 1 x 1L carton (132ml required)
- Oat milk 1 x 1L carton (481ml required)
- Reduced-fat crème fraîche 65g
- Parmesan 17g
Fruit
- Raisins 18g
- Apple 1
Herbs & Spices
- Garlic 8 cloves
- Mint 1 tsp
- Parsley, optional to taste
- Mixed herbs 1 tsp
- Cinnamon 1 tsp
Condiments & Oils
- Lemon dressing 90g
- Curry paste 22g
- Vegetable stock 3 cubes (makes 1500ml; 1118ml required)
- Hummus 55g
- Tikka paste 30g
- Peanut butter 30g
- Honey 2.75 tsp
Extras
- Wholemeal bagel 5
- Lemon juice 1.75 tbsp
- Pumpkin seeds 60g
- Cauliflower 270g
- Chia seeds 5g
- Smoked haddock fillet 160g
- Reduced-fat cheddar 50g
- Rye 7 crackers
- Mixed nuts 30g
- Walnuts 50g
- Maple syrup 1.75 tsp
Shopping This Plan At Lidl
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
Value rangeSimply / own-brand core range
Loyalty pricingLidl Plus (app coupons and spend rewards)
What Lidl is good for here
- Strong bakery and fresh produce for the price point.
- Vemondo plant-based range makes vegan and vegetarian weeks cheaper than at most mainstream stores.
- Frequent Lidl Plus coupons on meat and dairy, which are the costliest part of a high-protein shop.
Worth knowing before you shop
- Middle-aisle stock is not reliable for weekly planning — treat it as a bonus, not a staple.
- Store-to-store availability varies more than at the big four.
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 Lidl's Simply / own-brand core range 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 Lidl and typically costs £30–40 per week for one person, depending on what you already have at home. Lidl Plus (app coupons and spend rewards) 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 Lidl 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 Lidl — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.