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 5-a-Day 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 126g 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
1,800 kcal126g protein208g carbs54g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person109g protein · 242g carbs per person
Breakfast339 kcal · 29g protein · 11g carbs · 12 min
Tofu Scramble with Peppers
Made with firm tofu, mixed peppers, turmeric. Ready in 12 min — 339 kcal, 29g protein, 11g carbs.
Recipe
Ingredients
- 175g firm tofu
- ½ pepper
- ½ tsp turmeric
- ½ tsp cumin
- 1 tsp olive oil
Allergens in this meal: Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop pepper and have everything else to hand.
- Cook the tofu in a non-stick pan over medium heat until cooked through.
- Add turmeric and cumin, stir in olive oil and heat through, then taste and serve.
Lunch536 kcal · 39g protein · 65g carbs · 15 min
Tofu and Noodle Stir-Fry with Soy
Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 536 kcal, 39g protein, 65g carbs.
Recipe
Ingredients
- 150g firm tofu
- 70g wholewheat noodles (dry weight)
- ¼ small head of broccoli (about 90g)
- 1¾ tbsp soy sauce
- 1 tsp ginger
- 2 garlic cloves
Allergens in this meal: Cereals containing gluten, Soybeans. Check the label for: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Heat a wok or large frying pan over high heat and stir-fry the tofu for 3-4 minutes, until browned and cooked through.
- Add small head of broccoli and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the noodles.
Dinner763 kcal · 37g protein · 142g carbs · 25 min
Red Lentil Dahl with Brown Rice
Made with red lentils, tinned tomatoes, onion. Ready in 25 min — 763 kcal, 37g protein, 142g carbs.
Recipe
Ingredients
- 100g red lentils
- ½ of a standard tin of tomatoes
- 1 onion
- 3 garlic cloves
- 1 tsp ginger
- 1¾ tsp garam masala
- 70g brown rice (dry weight)
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, simmer red lentils, tomatoes, onion, garlic, ginger and garam masala together in a pan with enough water to cover, until tender.
- Fold the cooked rice through the pan, stir in garam masala, and heat through before serving.
Snack163 kcal · 4g protein · 24g carbs · 1 min
Apple and Peanut Butter
Made with apple, peanut butter. Ready in 1 min — 163 kcal, 4g protein, 24g carbs.
Recipe
Ingredients
- 1 apple
- 1 tbsp peanut butter
Allergens in this meal: Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion apple as needed.
- Combine apple and peanut butter 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 Lidl. 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
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 5-a-Day 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
1801 kcal - 109g protein, 242g carbs, 48g fat, 35g fibre- Breakfast: Tofu Scramble with Peppers (339 kcal, 29g protein, 11g carbs, 20g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (536 kcal, 39g protein, 65g carbs, 16g fat, 7g fibre per person)
- Dinner: Red Lentil Dahl with Brown Rice (763 kcal, 37g protein, 142g carbs, 4g fat, 20g fibre per person)
- Snack: Apple and Peanut Butter (163 kcal, 4g protein, 24g carbs, 8g fat, 4g fibre per person)
Tuesday
1799 kcal - 137g protein, 169g carbs, 63g fat, 36g fibre- Breakfast: Tofu Scramble with Peppers (353 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Smoked Salmon and Quinoa Salad (490 kcal, 34g protein, 49g carbs, 13g fat, 9g fibre per person)
- Dinner: Roast Chicken Breast with Potatoes and Greens (681 kcal, 57g protein, 73g carbs, 19g fat, 12g fibre per person)
- Snack: Roasted Spiced Chickpeas (275 kcal, 15g protein, 35g carbs, 10g fat, 10g fibre per person)
Wednesday
1802 kcal - 161g protein, 177g carbs, 49g fat, 28g fibre- Breakfast: Tofu Scramble with Peppers (360 kcal, 31g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Tuna and Edamame Brown Rice Bowl (583 kcal, 52g protein, 68g carbs, 11g fat, 6g fibre per person)
- Dinner: Chicken and Mushroom Wholemeal Pasta (649 kcal, 58g protein, 68g carbs, 15g fat, 11g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (210 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Thursday
1796 kcal - 137g protein, 177g carbs, 68g fat, 20g fibre- Breakfast: Tofu Scramble with Peppers (352 kcal, 30g protein, 12g carbs, 21g fat, 5g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (555 kcal, 40g protein, 67g carbs, 16g fat, 7g fibre per person)
- Dinner: Thai-Style Prawn and Noodle Stir-Fry (482 kcal, 47g protein, 74g carbs, 4g fat, 5g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (407 kcal, 20g protein, 24g carbs, 27g fat, 3g fibre per person)
Friday
1803 kcal - 112g protein, 235g carbs, 51g fat, 35g fibre- Breakfast: Tofu Scramble with Peppers (319 kcal, 28g protein, 11g carbs, 19g fat, 4g fibre per person)
- Lunch: Black Bean Burrito Bowl (491 kcal, 20g protein, 93g carbs, 3g fat, 15g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (666 kcal, 57g protein, 94g carbs, 12g fat, 13g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (327 kcal, 7g protein, 37g carbs, 17g fat, 3g fibre per person)
Saturday
1798 kcal - 88g protein, 257g carbs, 46g fat, 32g fibre- Breakfast: Overnight Oats with Banana (495 kcal, 18g protein, 86g carbs, 8g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (471 kcal, 24g protein, 74g carbs, 12g fat, 12g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (676 kcal, 33g protein, 84g carbs, 22g fat, 8g fibre per person)
- Snack: Lean Beef Jerky (156 kcal, 13g protein, 13g carbs, 4g fat, 1g fibre per person)
Sunday
1800 kcal - 136g protein, 198g carbs, 51g fat, 33g fibre- Breakfast: Overnight Oats with Banana (500 kcal, 18g protein, 87g carbs, 9g fat, 11g fibre per person)
- Lunch: King Prawn and Avocado Salad (245 kcal, 29g protein, 9g carbs, 11g fat, 7g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (809 kcal, 71g protein, 73g carbs, 25g fat, 12g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (246 kcal, 18g protein, 29g carbs, 6g fat, 3g fibre per person)
Weekly shopping list
Protein
- Firm tofu 1.25kg
- Red lentils 110g
- Smoked salmon 95g
- Chicken breast 575g
- Tinned chickpeas 280g
- Tinned tuna in spring water 140g
- Turkey breast slices 80g
- King prawns 330g
- Smoked mackerel fillet 75g
- Black beans 170g
- Chicken thighs 190g
- Eggs 3
- Lean beef jerky 40g
Carbs & Grains
- Wholewheat noodles 230g
- Brown rice 310g
- Quinoa 75g
- White potatoes 240g
- Wholemeal pasta 180g
- Wholemeal couscous 70g
- Oat 4 biscuits
- Rolled oats 160g
- Soba noodles 75g
- Low-sugar granola 30g
Vegetables
- Mixed peppers 460g
- Broccoli 525g
- Tinned tomatoes 1 x 400g tin (348g required)
- Onion 2
- Cucumber 1 (300g required)
- Mixed leaves 140g
- Carrot 140g
- Edamame beans 170g
- Spring onion 4
- Mushrooms 190g
- Pak choi 140g
- Red pepper 1
- mixed veg 190g
- Avocado 1
- Cherry tomatoes 1 x 300g pack (132g required)
Dairy & Eggs
- Low-fat crème fraîche 50g
- Light cream cheese 19g
- Semi-skimmed milk 1 x 1L carton (380ml required)
- Reduced-fat crème fraîche 80g
- Low-fat Greek yogurt 150g
Fruit
- Apple 1
- Banana 2
Herbs & Spices
- Turmeric 2.25 tsp
- Cumin 2.75 tsp
- Ginger 1.25 tbsp
- Garlic 13 cloves
- Garam masala 2 tsp
- Dill 1 tsp
- Smoked paprika 1 tsp
- Thyme 1 tsp
- Coriander, optional to taste
Condiments & Oils
- Olive oil 3 tbsp
- Soy sauce 8.5 tbsp
- Peanut butter 30g
- Sesame oil 1 tbsp
- Mustard 1 tsp
- Sweet chilli sauce 19g
- Salsa 45g
- Honey 1 tbsp
- Lemon dressing 14g
Extras
- Lemon juice, optional to taste
- Rye 4 crackers
- Lime juice, optional to taste x2
- Lemon juice 1 tsp
- Oatcakes 3
- Sweetcorn 55g
- Ras el hanout 1.75 tsp
- Lemon 1
- Reduced-fat cheddar 30g
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 126g 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.
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