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 High-Protein 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 114g of protein, built around Lidl's Simply / own-brand core range for roughly £30–40/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalMenopause Nutrition
Weekly cost£30–40 estimate
Daily average across the 7 days
1,802 kcal114g protein221g carbs52g fat34g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person135g protein · 241g carbs per person
Breakfast472 kcal · 13g protein · 79g carbs · 5 min
Banana and Oat Smoothie
Made with banana, rolled oats, oat milk. Ready in 5 min — 472 kcal, 13g protein, 79g carbs.
Recipe
Ingredients
- 1 banana
- 60g rolled oats
- 275ml oat milk
- 1 tsp peanut butter
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put banana, rolled oats, oat milk and peanut butter in a blender, or in a jug if you are using a stick blender.
- Blend until completely smooth, adding a small splash of water or milk only if needed.
- Pour into a glass or shaker and serve cold.
Lunch364 kcal · 31g protein · 34g carbs · 5 min
Turkey and Avocado Wholemeal Wrap
Made with turkey breast slices, avocado, wholemeal tortilla. Ready in 5 min — 364 kcal, 31g protein, 34g carbs.
Recipe
Ingredients
- 100g turkey breast slices
- ½ avocado
- 1 wholemeal tortilla
- 1 generous handful baby spinach (about 30g)
- 1 tsp mustard
Allergens in this meal: Cereals containing gluten, Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal tortilla.
- Slice turkey breast slices, avocado and mustard.
- Layer turkey breast slices, avocado, baby spinach and mustard evenly and season to taste. Roll it up tightly if you are taking it with you.
Dinner860 kcal · 73g protein · 121g carbs · 35 min
Chicken Tagine with Wholemeal Couscous
Made with chicken thighs, wholemeal couscous, tinned tomatoes. Ready in 35 min — 860 kcal, 73g protein, 121g carbs.
Recipe
Ingredients
- 250g chicken thighs
- 90g wholemeal couscous (dry weight)
- ½ of a standard tin of tomatoes
- ½ of a standard tin of chickpeas, drained
- 1 onion
- 2¼ tsp ras el hanout
- 1 lemon
Allergens in this meal: Cereals containing gluten. 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 brown the chicken thighs with onion for 5-7 minutes.
- Stir in ras el hanout, then add chickpeas and the juice of the lemon with enough water to cover and simmer gently until tender and thickened.
- Meanwhile, cook the couscous according to its packet instructions, then drain and serve alongside.
Snack103 kcal · 18g protein · 7g carbs · 1 min
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 103 kcal, 18g protein, 7g carbs.
Recipe
Ingredients
- 175g skyr
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Put skyr in a bowl.
- Stir gently and serve.
- 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 Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 68 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 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 High-Protein 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
1799 kcal - 135g protein, 241g carbs, 41g fat, 35g fibre- Breakfast: Banana and Oat Smoothie (472 kcal, 13g protein, 79g carbs, 11g fat, 11g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (364 kcal, 31g protein, 34g carbs, 14g fat, 6g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (860 kcal, 73g protein, 121g carbs, 16g fat, 18g fibre per person)
- Snack: Skyr High-Protein Yogurt (103 kcal, 18g protein, 7g carbs, 0g fat, 0g fibre per person)
Tuesday
1757 kcal - 102g protein, 247g carbs, 45g fat, 36g fibre- Breakfast: Banana and Oat Smoothie (478 kcal, 13g protein, 80g carbs, 11g fat, 11g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (548 kcal, 28g protein, 86g carbs, 14g fat, 13g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (499 kcal, 55g protein, 53g carbs, 9g fat, 7g fibre per person)
- Snack: Banana and Almonds (232 kcal, 6g protein, 28g carbs, 11g fat, 5g fibre per person)
Wednesday
1801 kcal - 153g protein, 204g carbs, 39g fat, 30g fibre- Breakfast: Banana and Oat Smoothie (439 kcal, 12g protein, 74g carbs, 10g fat, 10g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (428 kcal, 44g protein, 37g carbs, 13g fat, 3g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (736 kcal, 60g protein, 93g carbs, 12g fat, 17g fibre per person)
- Snack: Sliced Cooked Chicken Breast (198 kcal, 37g protein, 0g carbs, 4g fat, 0g fibre per person)
Thursday
1830 kcal - 124g protein, 198g carbs, 65g fat, 36g fibre- Breakfast: Banana and Oat Smoothie (512 kcal, 14g protein, 87g carbs, 11g fat, 12g fibre per person)
- Lunch: Salmon Fillet with New Potatoes and Green Beans (597 kcal, 41g protein, 51g carbs, 28g fat, 8g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (515 kcal, 64g protein, 30g carbs, 16g fat, 10g fibre per person)
- Snack: Apple and Peanut Butter (206 kcal, 5g protein, 30g carbs, 10g fat, 6g fibre per person)
Friday
1829 kcal - 79g protein, 242g carbs, 60g fat, 38g fibre- Breakfast: Banana and Oat Smoothie (332 kcal, 9g protein, 56g carbs, 7g fat, 8g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (497 kcal, 19g protein, 54g carbs, 21g fat, 7g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (870 kcal, 36g protein, 125g carbs, 27g fat, 22g fibre per person)
- Snack: Cottage Cheese with Cucumber (130 kcal, 15g protein, 7g carbs, 5g fat, 1g fibre per person)
Saturday
1799 kcal - 101g protein, 229g carbs, 49g fat, 36g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (467 kcal, 14g protein, 70g carbs, 11g fat, 15g fibre per person)
- Lunch: Garlic Prawn and Brown Rice Bowl (538 kcal, 45g protein, 74g carbs, 8g fat, 3g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (560 kcal, 36g protein, 65g carbs, 16g fat, 15g fibre per person)
- Snack: Almonds and Dried Cranberries (234 kcal, 6g protein, 20g carbs, 14g fat, 3g fibre per person)
Sunday
1800 kcal - 103g protein, 187g carbs, 68g fat, 30g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (428 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (410 kcal, 23g protein, 37g carbs, 18g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (700 kcal, 32g protein, 69g carbs, 32g fat, 11g fibre per person)
- Snack: Chocolate Protein Shake (262 kcal, 35g protein, 17g carbs, 7g fat, 1g fibre per person)
Weekly shopping list
Protein
- Turkey breast slices 110g
- Chicken thighs 240g
- Tinned chickpeas 420g
- Tinned tuna 170g
- Egg 7
- Chicken tikka 150g
- Turkey mince lean 200g
- Chicken breast 350g
- Salmon fillet 170g
- King prawns 200g
- Whey protein powder 35g
Carbs & Grains
- Rolled oats 390g
- Wholemeal 2 tortillas
- Wholemeal couscous 90g
- Soba noodles 90g
- Wholemeal pasta 190g
- New potatoes 230g
- Brown rice 220g
- Wholemeal bread 5 slices
Vegetables
- Avocado 1
- Baby spinach 370g
- Tinned tomatoes 2 x 400g tins (769g required)
- Onion 3
- Edamame beans 120g
- Cucumber 2 (407g required)
- Red pepper 1
- Sweet potato 230g
- Spring onion 3
- Mixed leaves 120g
- Lettuce 40g
- Green beans 120g
- Cherry tomatoes 1 x 300g pack (77g required)
- Watercress 35g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1699ml required)
- Skyr 170g
- Mint yogurt sauce 30g
- Low-fat yogurt 90g
- Coconut milk light 1 x 400ml tin (152ml required)
- Cottage cheese 120g
- Ricotta 110g
- Parmesan 15g
- Semi-skimmed milk 1 x 1L carton (307ml required)
Fruit
- Banana 6
- Apple 2
- mixed berries 180g
Herbs & Spices
- Ginger 1.25 tsp
- Garlic 9 cloves
- Mixed herbs 1 tsp
- Mint 1.25 tsp
Condiments & Oils
- Peanut butter 50g
- Mustard 2.25 tsp
- Soy sauce 1.25 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 17g
- Olive oil 1.75 tbsp
- Tikka paste 35g
- Tahini dressing 15g
- Curry paste 23g
- Light mayo 20g
Tins & Jars
- Reduced-sugar baked beans 230g
Extras
- Ras el hanout 2.25 tsp
- Lemon 3
- Almonds 50g
- Cauliflower 340g
- Chia seeds 22g
- Maple syrup 2.25 tsp
- Lemon juice, optional to taste
- Dried cranberries 22g
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 extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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 114g 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 the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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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