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-Friendly 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 114g 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
1,800 kcal114g protein236g carbs39g fat38g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person117g protein · 218g carbs per person
Breakfast385 kcal · 11g protein · 57g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 385 kcal, 11g protein, 57g carbs.
Recipe
Ingredients
- 60g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch553 kcal · 45g protein · 66g carbs · 20 min
Turkey Mince and Brown Rice Meal Prep Bowl
Made with turkey mince lean, brown rice, frozen peas. Ready in 20 min — 553 kcal, 45g protein, 66g carbs.
Recipe
Ingredients
- 175g lean turkey mince
- 70g brown rice (dry weight)
- 70g frozen peas
- 90ml chicken stock
- 2 garlic cloves
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice with the chicken stock, adding only enough water to cover, until tender; drain only if needed and cool slightly.
- Cook the lean turkey mince in a non-stick pan over medium heat, stirring, until browned and hot through. Add garlic for the final minute and cook until fragrant.
- Arrange lean turkey mince, brown rice (dry weight) and frozen peas in a bowl.
Dinner692 kcal · 42g protein · 88g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 692 kcal, 42g protein, 88g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. 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 tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack170 kcal · 19g protein · 7g carbs · 5 min
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 170 kcal, 19g protein, 7g carbs.
Recipe
Ingredients
- 75g smoked salmon
- 1 cucumber
Allergens in this meal: Fish. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion cucumber as needed.
- Combine smoked salmon and cucumber in a bowl or lidded container.
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.
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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 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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 | 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 Chia and Oat Overnight Pot with Berries for quick breakfasts.
- Cook and portion five lunches of Turkey Mince and Brown Rice Meal Prep Bowl.
- Batch cook Teriyaki Tofu with Brown Rice and Broccoli and Three-Bean Vegetable Chilli with Brown Rice as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Smoked Salmon on Cucumber Slices.
- 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-Friendly 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
1800 kcal - 117g protein, 218g carbs, 45g fat, 27g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (385 kcal, 11g protein, 57g carbs, 9g fat, 12g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (553 kcal, 45g protein, 66g carbs, 9g fat, 4g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (692 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (170 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Tuesday
1800 kcal - 106g protein, 260g carbs, 29g fat, 49g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (364 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (522 kcal, 42g protein, 63g carbs, 8g fat, 4g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (760 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (154 kcal, 17g protein, 5g carbs, 6g fat, 2g fibre per person)
Wednesday
1800 kcal - 117g protein, 218g carbs, 45g fat, 27g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (385 kcal, 11g protein, 57g carbs, 9g fat, 12g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (553 kcal, 45g protein, 66g carbs, 9g fat, 4g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (692 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (170 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Thursday
1800 kcal - 106g protein, 260g carbs, 29g fat, 49g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (364 kcal, 11g protein, 54g carbs, 9g fat, 11g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (522 kcal, 42g protein, 63g carbs, 8g fat, 4g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (760 kcal, 36g protein, 138g carbs, 6g fat, 32g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (154 kcal, 17g protein, 5g carbs, 6g fat, 2g fibre per person)
Friday
1800 kcal - 117g protein, 218g carbs, 45g fat, 27g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (385 kcal, 11g protein, 57g carbs, 9g fat, 12g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (553 kcal, 45g protein, 66g carbs, 9g fat, 4g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (692 kcal, 42g protein, 88g carbs, 20g fat, 9g fibre per person)
- Snack: Smoked Salmon on Cucumber Slices (170 kcal, 19g protein, 7g carbs, 7g fat, 2g fibre per person)
Saturday
1798 kcal - 103g protein, 242g carbs, 46g fat, 40g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (491 kcal, 31g protein, 60g carbs, 14g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (436 kcal, 27g protein, 72g carbs, 3g fat, 15g fibre per person)
- Dinner: Egg Fried Brown Rice with Frozen Vegetables (617 kcal, 31g protein, 77g carbs, 20g fat, 7g fibre per person)
- Snack: Roasted Spiced Chickpeas (254 kcal, 14g protein, 33g carbs, 9g fat, 9g fibre per person)
Sunday
1801 kcal - 135g protein, 236g carbs, 35g fat, 48g fibre- Breakfast: Wholemeal Pancakes with Low-Fat Yogurt (538 kcal, 34g protein, 65g carbs, 16g fat, 9g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (497 kcal, 31g protein, 83g carbs, 3g fat, 18g fibre per person)
- Dinner: Cod and Chickpea Stew (524 kcal, 54g protein, 66g carbs, 7g fat, 17g fibre per person)
- Snack: Smoked Salmon with Cream Cheese Crackers (242 kcal, 16g protein, 22g carbs, 9g fat, 4g fibre per person)
Weekly shopping list
Protein
- Turkey mince lean 825g
- Firm tofu 550g
- Smoked salmon 420g
- Eggs 7
- Green lentils 190g
- Tinned chickpeas 370g
- Cod fillet 190g
Carbs & Grains
- Rolled oats 270g
- Brown rice 825g
- Wholemeal flour 150g
Vegetables
- peas 360g
- Broccoli 550g
- Spring onion 7
- Cucumber 5 (1350g required)
- Tinned tomatoes 3 x 400g tins (1069g required)
- Onion 5
- Red pepper 4
- Courgette 2
- mixed veg 180g
Dairy & Eggs
- Oat milk 1 x 1L carton (895ml required)
- Semi-skimmed milk 1 x 1L carton (272ml required)
- Low-fat yogurt 190g
- Light cream cheese 30g
Fruit
- mixed berries 360g
- Blueberries 95g
Herbs & Spices
- Garlic 12 cloves
- Chilli powder 1.75 tsp
- Cumin 1.5 tbsp
- Smoked paprika 1 tsp
- Paprika 1 tsp
- Parsley, optional to taste
Condiments & Oils
- Chicken stock 450ml
- Teriyaki sauce 120g
- Vegetable stock 2 cubes (makes 1L; 906ml required)
- Soy sauce 1.75 tbsp
- Sesame oil 1 tsp
- Olive oil 1 tsp
Tins & Jars
- Mixed beans 700g
Extras
- Chia seeds 50g
- Maple syrup 1.5 tbsp
- Sesame seeds 2.75 tsp
- Rye 3 crackers
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 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 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.
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