What this plan is for
A Morrisons menopause nutrition plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Morrisons 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 128g of protein, built around Morrisons's Savers for roughly £40–55/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
SupermarketMorrisons
GoalMenopause Nutrition
Weekly cost£40–55 estimate
Daily average across the 7 days
1,800 kcal128g protein207g carbs51g fat31g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1799 kcal per person131g protein · 193g carbs per person
Breakfast351 kcal · 27g protein · 43g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 351 kcal, 27g protein, 43g carbs.
Recipe
Ingredients
- 150g cottage cheese
- 2 slices of wholemeal bread
- 6 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch630 kcal · 25g protein · 72g carbs · 15 min
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado. Ready in 15 min — 630 kcal, 25g protein, 72g carbs.
Recipe
Ingredients
- 2 soft-boiled eggs
- 80g brown rice (dry weight)
- ½ avocado
- 2 generous handfuls mixed leaves (about 60g)
- 6 cherry tomatoes
- 1 tbsp plus 1 tsp tahini dressing
Allergens in this meal: Eggs, Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop avocado, mixed leaves and cherry tomatoes, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve with brown rice (dry weight) and tahini dressing.
Dinner652 kcal · 64g protein · 77g carbs · 20 min
Grilled Tuna Steak with Brown Rice and Asparagus
Made with tuna steak, brown rice, asparagus. Ready in 20 min — 652 kcal, 64g protein, 77g carbs.
Recipe
Ingredients
- 200g tuna steak
- 90g brown rice (dry weight)
- 150g asparagus
- 1 tbsp soy sauce
- lemon juice, to taste
- 1 tsp olive oil
Allergens in this meal: Cereals containing gluten, Fish, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tuna steak in a non-stick pan over medium heat until opaque and it flakes easily. Add asparagus and cook until tender.
- Fold the cooked rice through the pan, stir in soy sauce, olive oil and lemon juice, to taste, and heat through before serving.
Snack166 kcal · 15g protein · 1g carbs · 10 min
Hard-Boiled Eggs
Made with eggs. Ready in 10 min — 166 kcal, 15g protein, 1g carbs.
Recipe
Ingredients
- 2 eggs
Allergens in this meal: Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Crack the eggs into a bowl, season lightly and whisk with a fork.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Season to taste and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Morrisons. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 78 items tickedSaved on this device
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.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- 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
Morrisons 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 familiar UK meals, fresh counters, freezer staples and flexible weekly shops.
- Works well for plans using potatoes, rice, pasta, eggs, tins, yogurt and straightforward proteins.
- Use frozen vegetables and tins to reduce waste on one-person meal-prep weeks.
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 | Morrisons | Morrisons pages suit fresh-counter options plus standard supermarket staples. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Morrisons 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 - 131g protein, 193g carbs, 53g fat, 19g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (351 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Soft Boiled Egg Buddha Bowl with Avocado (630 kcal, 25g protein, 72g carbs, 25g fat, 8g fibre per person)
- Dinner: Grilled Tuna Steak with Brown Rice and Asparagus (652 kcal, 64g protein, 77g carbs, 8g fat, 5g fibre per person)
- Snack: Hard-Boiled Eggs (166 kcal, 15g protein, 1g carbs, 11g fat, 0g fibre per person)
Tuesday
1799 kcal - 149g protein, 205g carbs, 46g fat, 24g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (403 kcal, 31g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (216 kcal, 34g protein, 21g carbs, 2g fat, 4g fibre per person)
- Dinner: Smoked Haddock and Potato Bake (732 kcal, 74g protein, 86g carbs, 11g fat, 9g fibre per person)
- Snack: Oat Biscuits with Peanut Butter (448 kcal, 10g protein, 50g carbs, 23g fat, 4g fibre per person)
Wednesday
1799 kcal - 117g protein, 158g carbs, 78g fat, 28g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (310 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (577 kcal, 39g protein, 56g carbs, 19g fat, 11g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (734 kcal, 46g protein, 57g carbs, 36g fat, 9g fibre per person)
- Snack: Peanut Butter with Celery Sticks (178 kcal, 8g protein, 7g carbs, 15g fat, 3g fibre per person)
Thursday
1799 kcal - 127g protein, 208g carbs, 48g fat, 40g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (355 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Black Bean Burrito Bowl (595 kcal, 24g protein, 112g carbs, 3g fat, 18g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (662 kcal, 55g protein, 46g carbs, 28g fat, 14g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (187 kcal, 21g protein, 7g carbs, 8g fat, 2g fibre per person)
Friday
1799 kcal - 153g protein, 219g carbs, 33g fat, 36g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (351 kcal, 27g protein, 43g carbs, 9g fat, 6g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (472 kcal, 41g protein, 53g carbs, 11g fat, 7g fibre per person)
- Dinner: Turkey Mince Bolognese with Wholemeal Pasta (745 kcal, 61g protein, 93g carbs, 12g fat, 17g fibre per person)
- Snack: Tuna on Rye Crackers (231 kcal, 24g protein, 30g carbs, 1g fat, 6g fibre per person)
Saturday
1803 kcal - 109g protein, 225g carbs, 52g fat, 35g fibre- Breakfast: Banana and Oat Smoothie (399 kcal, 11g protein, 68g carbs, 9g fat, 10g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (554 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (648 kcal, 49g protein, 90g carbs, 13g fat, 15g fibre per person)
- Snack: Walnuts and Dried Blueberries (202 kcal, 3g protein, 16g carbs, 14g fat, 3g fibre per person)
Sunday
1802 kcal - 110g protein, 242g carbs, 47g fat, 33g fibre- Breakfast: Banana and Oat Smoothie (419 kcal, 11g protein, 71g carbs, 9g fat, 10g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (467 kcal, 34g protein, 66g carbs, 10g fat, 9g fibre per person)
- Dinner: Tofu Pad Thai (707 kcal, 45g protein, 76g carbs, 26g fat, 8g fibre per person)
- Snack: Turkey Breast Slices with Rye Crackers (209 kcal, 20g protein, 29g carbs, 2g fat, 6g fibre per person)
Weekly shopping list
Protein
- Eggs 4
- Tuna steak 210g
- King prawns 180g
- Green lentils 90g
- Salmon fillet 170g
- Black beans 210g
- Lean lamb mince 210g
- Smoked salmon 85g
- Lean beef strips 170g
- Turkey mince lean 210g
- Tinned tuna in spring water 85g
- Chicken breast 140g
- Lean stewing beef 180g
- Firm tofu 190g
- Turkey breast slices 75g
Carbs & Grains
- Wholemeal bread 10 slices
- Brown rice 260g
- White potatoes 300g
- Oat 5 biscuits
- Wholemeal pasta 250g
- Rolled oats 95g
- Wholemeal 1 pitta
- Rice noodles 75g
Vegetables
- Cherry tomatoes 3 x 300g packs (871g required)
- Avocado 1
- Mixed leaves 240g
- Asparagus 160g
- Red onion 1
- Onion 5
- Cucumber 2 (354g required)
- Baby spinach 90g
- Celery 4 sticks
- Peas 85g
- Sweet potato 430g
- Tinned tomatoes 2 x 400g tins (755g required)
- Carrot 2
- Courgette 1
- Red pepper 1
- Spring onion 3
Dairy & Eggs
- Cottage cheese 975g
- Semi-skimmed milk 1 x 1L carton (178ml required)
- Halloumi 75g
- Oat milk 1 x 1L carton (453ml required)
- Parmesan 9g
Fruit
- Mango 1
- Pomegranate seeds 30g
- Banana 2
- Dried blueberries 18g
Herbs & Spices
- Black pepper, optional to taste x5
- Chilli flakes, optional to taste
- Coriander, optional to taste x2
- Parsley, optional to taste
- Garlic 11 cloves
- Ginger 1.25 tsp
- Garam masala 2.25 tsp
- Mixed herbs 2 tsp
Condiments & Oils
- Tahini dressing 20g
- Soy sauce 1 tbsp
- Olive oil 1.25 tbsp
- Peanut butter 60g
- Lemon dressing 13g
- Salsa 55g
- Balsamic dressing 15g
- Green pesto 22g
- Beef stock 270ml
- Tamari 2 tbsp
- Mustard 1 tsp
Extras
- Lemon juice, optional to taste x2
- Lime juice, optional to taste x3
- Smoked haddock fillet 220g
- Reduced-fat cheddar 40g
- Sweetcorn 65g
- Cauliflower 310g
- Rye 8 crackers
- Lemon juice 1 tsp
- Walnuts 22g
- Beansprouts 95g
- Peanuts 19g
Shopping This Plan At Morrisons
Strong on fresh counters and in-store production, mid-priced against the rest of the big four.
Value rangeSavers
Loyalty pricingMore Card
What Morrisons is good for here
- Butcher and fish counters allow buying exact prep quantities rather than fixed packs.
- Market Street ranges are good for buying protein in the amount a plan actually calls for.
- Savers covers most cupboard staples needed for batch cooking.
Worth knowing before you shop
- The Savers range has been cut back, with some lines moved to standard pricing.
- Counter service is not available in every store or at every hour.
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 Morrisons's Savers 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)
- Switch to Morrisons's value range across the board rather than mid-tier lines
- 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 Morrisons and typically costs £40–55 per week for one person, depending on what you already have at home. More Card can reduce this further.
How much protein does this plan provide per day?
This plan averages 128g 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 Morrisons 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 Morrisons — no specialist equipment or advanced technique is needed.
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