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 Batch Cook 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 127g of protein, built around Morrisons's Savers for roughly £40–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketMorrisons
GoalMenopause Nutrition
Weekly cost£40–55 estimate
Daily average across the 7 days
1,806 kcal127g protein204g carbs55g fat28g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1792 kcal per person140g protein · 182g carbs per person
Breakfast492 kcal · 11g protein · 59g carbs · 15 min
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 492 kcal, 11g protein, 59g carbs.
Recipe
Ingredients
- 60g quinoa
- 200ml light coconut milk
- 80g 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.
Lunch476 kcal · 41g protein · 54g carbs · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 476 kcal, 41g protein, 54g carbs.
Recipe
Ingredients
- 175g lean beef strips
- 1 medium sweet potato
- 3 generous handfuls mixed leaves (about 80g)
- ½ red onion
- 1 tbsp balsamic dressing
Check the label for: Mustard, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Cook the lean beef strips in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add red onion for the final minute and cook until fragrant.
- Cut red onion into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange lean beef strips, medium sweet potato and mixed leaves in a bowl and finish with balsamic dressing. Keep the dressing separate if packing ahead.
Dinner621 kcal · 50g protein · 69g carbs · 35 min
Pork Tenderloin with Apple and Sweet Potato
Made with pork tenderloin, sweet potato, apple. Ready in 35 min — 621 kcal, 50g protein, 69g carbs.
Recipe
Ingredients
- 200g pork tenderloin
- 1 medium sweet potato
- 1 apple
- 1 tsp rosemary
- 1 tbsp olive oil
- 2 garlic cloves
Method
- Cut the medium sweet potato into even chunks and boil in lightly salted water until tender, then drain if needed.
- Meanwhile, cook the pork tenderloin in a non-stick pan over medium heat until cooked through. Add garlic and apple and cook until tender.
- Serve the medium sweet potato with pork tenderloin, apple, garlic, olive oil and rosemary, then season to taste.
Snack203 kcal · 38g protein · 0g carbs · 5 min
Sliced Cooked Chicken Breast
Made with chicken breast. Ready in 5 min — 203 kcal, 38g protein, 0g carbs.
Recipe
Ingredients
- 125g cooked chicken breast
Method
- Have cooked chicken breast to hand.
- Cook the cooked chicken breast in a non-stick pan over medium heat until cooked through.
- 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 48 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 16 prep-friendly meals. Start with 13 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 13 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.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Quinoa and Coconut Milk Porridge with Mango for quick breakfasts.
- Cook and portion five lunches of Lean Beef and Roasted Sweet Potato Salad.
- Batch cook Pork Tenderloin with Apple and Sweet Potato and Tuna and Sweetcorn Pasta Bake as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Sliced Cooked Chicken Breast.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Morrisons Batch Cook 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
1792 kcal - 140g protein, 182g carbs, 58g fat, 25g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (492 kcal, 11g protein, 59g carbs, 22g fat, 8g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (476 kcal, 41g protein, 54g carbs, 12g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (621 kcal, 50g protein, 69g carbs, 20g fat, 10g fibre per person)
- Snack: Sliced Cooked Chicken Breast (203 kcal, 38g protein, 0g carbs, 4g fat, 0g fibre per person)
Tuesday
1801 kcal - 148g protein, 194g carbs, 47g fat, 26g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (466 kcal, 11g protein, 56g carbs, 21g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (450 kcal, 39g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (695 kcal, 62g protein, 87g carbs, 11g fat, 12g fibre per person)
- Snack: Sliced Cooked Chicken Breast (190 kcal, 36g protein, 0g carbs, 4g fat, 0g fibre per person)
Wednesday
1792 kcal - 140g protein, 182g carbs, 58g fat, 25g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (492 kcal, 11g protein, 59g carbs, 22g fat, 8g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (476 kcal, 41g protein, 54g carbs, 12g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (621 kcal, 50g protein, 69g carbs, 20g fat, 10g fibre per person)
- Snack: Sliced Cooked Chicken Breast (203 kcal, 38g protein, 0g carbs, 4g fat, 0g fibre per person)
Thursday
1801 kcal - 148g protein, 194g carbs, 47g fat, 26g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (466 kcal, 11g protein, 56g carbs, 21g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (450 kcal, 39g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (695 kcal, 62g protein, 87g carbs, 11g fat, 12g fibre per person)
- Snack: Sliced Cooked Chicken Breast (190 kcal, 36g protein, 0g carbs, 4g fat, 0g fibre per person)
Friday
1792 kcal - 140g protein, 182g carbs, 58g fat, 25g fibre- Breakfast: Quinoa and Coconut Milk Porridge with Mango (492 kcal, 11g protein, 59g carbs, 22g fat, 8g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (476 kcal, 41g protein, 54g carbs, 12g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (621 kcal, 50g protein, 69g carbs, 20g fat, 10g fibre per person)
- Snack: Sliced Cooked Chicken Breast (203 kcal, 38g protein, 0g carbs, 4g fat, 0g fibre per person)
Saturday
1860 kcal - 86g protein, 249g carbs, 59g fat, 35g fibre- Breakfast: Peanut Butter Overnight Oats (561 kcal, 17g protein, 84g carbs, 16g fat, 14g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (455 kcal, 33g protein, 65g carbs, 10g fat, 9g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (648 kcal, 33g protein, 78g carbs, 21g fat, 7g fibre per person)
- Snack: Apple with Walnuts (196 kcal, 3g protein, 22g carbs, 12g fat, 5g fibre per person)
Sunday
1805 kcal - 87g protein, 242g carbs, 56g fat, 32g fibre- Breakfast: Peanut Butter Overnight Oats (504 kcal, 16g protein, 74g carbs, 15g fat, 13g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (379 kcal, 29g protein, 51g carbs, 9g fat, 8g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (556 kcal, 24g protein, 95g carbs, 8g fat, 8g fibre per person)
- Snack: Smoked Mackerel Pâté on Oatcakes (366 kcal, 18g protein, 22g carbs, 24g fat, 3g fibre per person)
Weekly shopping list
Protein
- Lean beef strips 800g
- Pork tenderloin 625g
- Chicken breast 600g
- Tinned tuna in spring water 280g
- Eggs 3
- Smoked mackerel fillet 70g
Carbs & Grains
- Quinoa 300g
- Wholemeal pasta 200g
- Rolled oats 140g
- Wholemeal 2 pittas
- Brown rice 170g
Vegetables
- Sweet potato 1.65kg
- Mixed leaves 400g
- Red onion 3
- Tinned tomatoes 1 x 400g tin (384g required)
- Courgette 2
- Red pepper 2
- Cherry tomatoes 1 x 300g pack (230g required)
- mixed veg 180g
- Spring onion 2
- Mushrooms 170g
- peas 85g
- Onion 1
Dairy & Eggs
- Coconut milk light 3 x 400ml tins (996ml required)
- Oat milk 1 x 1L carton (342ml required)
- Cottage cheese 350g
- Parmesan 17g
- Light cream cheese 17g
Fruit
- Mango chunks 400g
- Apple 4
- Banana 2
Herbs & Spices
- Cinnamon 2.5 tsp
- Rosemary 1 tbsp
- Garlic 8 cloves
- Mixed herbs 1.75 tsp
Condiments & Oils
- Balsamic dressing 75g
- Olive oil 3 tbsp
- Peanut butter 30g
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Vegetable stock 1 cube (makes 500ml; 495ml required)
Extras
- Maple syrup 1.75 tbsp
- Sweetcorn 200g
- Reduced-fat cheddar 60g
- Chia seeds 9g
- Walnuts 18g
- Lemon juice 1 tsp
- Oatcakes 3
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 127g 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 meals are filtered for how well they hold up over several days, not just for taste on day one.
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?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Morrisons — 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.