Monday
1600 kcal - 98g protein- Breakfast: Baked Beans on Wholemeal Toast (441 kcal, 20g protein)
- Lunch: Tuna and Sweetcorn Jacket Potato (580 kcal, 45g protein)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (579 kcal, 33g protein)
Sainsbury's High-Fibre Weekly Menopause Nutrition Plan — 1,600 kcal
Free printable UK menopause nutrition meal plan for Sainsbury's: 7 days at ~1,600 kcal/day, £40–55/week estimate, macros and shopping list.
SupermarketSainsbury's
Calorie target~1600 kcal/day
Weekly budget£40–55
Prep difficultyStandard (20–30 min/day)
Best forSupporting hormonal balance with calcium, iron and protein
DietAll diets
Estimated daily macros
Plan Quick Facts
Best forSupporting hormonal balance with calcium, iron and protein
Calories~1600 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
Export This Meal Plan as a PDF
Print this 7-day meal plan or save it as a PDF. The printable meal plan summary includes every meal, daily calories, protein totals and the full weekly shopping list.
Printable meal plan PDF
Sainsbury's High-Fibre Weekly Menopause Nutrition Plan — 1,600 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily calories, protein totals and the weekly shopping list.
7-day meal plan
Tuesday
1600 kcal - 92g protein- Breakfast: Baked Beans on Wholemeal Toast (434 kcal, 20g protein)
- Lunch: Lentil and Roasted Vegetable Soup (447 kcal, 20g protein)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (719 kcal, 52g protein)
Wednesday
1600 kcal - 125g protein- Breakfast: Baked Beans on Wholemeal Toast (424 kcal, 19g protein)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (618 kcal, 58g protein)
- Dinner: Lean Turkey Mince Stuffed Peppers (558 kcal, 48g protein)
Thursday
1600 kcal - 109g protein- Breakfast: Baked Beans on Wholemeal Toast (455 kcal, 21g protein)
- Lunch: Grilled Chicken and Chickpea Power Salad (638 kcal, 57g protein)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (507 kcal, 31g protein)
Friday
1600 kcal - 120g protein- Breakfast: Baked Beans on Wholemeal Toast (418 kcal, 19g protein)
- Lunch: Chicken and Orzo Soup (525 kcal, 48g protein)
- Dinner: Miso Glazed Salmon with Soba Noodles (657 kcal, 53g protein)
Saturday
1600 kcal - 107g protein- Breakfast: Ricotta Toast with Berries (440 kcal, 24g protein)
- Lunch: Egg Mayo Sandwich on Wholemeal (520 kcal, 27g protein)
- Dinner: Smoked Haddock and Potato Bake (640 kcal, 56g protein)
Sunday
1600 kcal - 120g protein- Breakfast: Ricotta Toast with Berries (406 kcal, 22g protein)
- Lunch: Chicken Tikka Wholemeal Wrap (579 kcal, 49g protein)
- Dinner: Lentil and Turkey Sausage Casserole (615 kcal, 49g protein)
Weekly shopping list
Protein
- Tinned tuna in spring water 185g
- Firm tofu 250g
- Green lentils 125g
- Salmon fillet 225g
- Turkey mince lean 220g
- Chicken stock 120ml
- Chicken breast 210g
- Tinned chickpeas 195g
- Eggs 3
- Eggs 2 hard-boiled
- Chicken tikka 185g
- Turkey sausages 5
- Red lentils 125g
Carbs & Grains
- Wholemeal bread 3 slices
- Baking potato 250g
- Brown rice 115g dry
- Brown rice 95g cooked
- Orzo pasta 70g dry
- Soba noodles 105g dry
- White potatoes 330g
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 75g
- Broccoli 250g
- Spring onion 3
- Courgette 1
- Red pepper 1
- Onion 1
- Sweet potato 250g
- Frozen peas 95g
- Mixed peppers 5
- Tinned tomatoes 240g
- Cherry tomatoes 10
- Cucumber 65g
- Carrot 1
- Celery 2 stalks
- Lettuce 50g
Dairy & Eggs
- Low-fat Greek yogurt 40g
- Ricotta cheese 135g
- Semi-skimmed milk 200ml
- Mint yogurt sauce 35g
Extras & Condiments
- Reduced-sugar baked beans 250g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Vegetable stock 625ml
- Cumin 1.25 tsp
- Olive oil 1.25 tbsp
- Lemon 1
- Dill 1.25 tsp
- Garlic 2 cloves
- Mixed leaves 105g
- Lemon dressing 20g
- Parsley fresh
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 180g
- Frozen berries 105g
- Honey 1.25 tsp
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Smoked haddock fillet 240g
- Reduced-fat cheddar 40g
- Paprika 1.25 tsp
Your 7-Day Meal Plan
Monday
1600 kcal98g protein
Breakfast441 kcal · 20g protein · 5 min
Baked Beans on Wholemeal Toast
Made with reduced-sugar baked beans, wholemeal bread. Ready in 5 min — 441 kcal, 20g protein.
Recipe
- Toast or warm the bread, bagel, wrap, or pitta if preferred.
- Prepare the filling ingredients: Reduced-sugar baked beans 250g, Wholemeal bread 3 slices.
- Layer the filling evenly, season to taste, and serve or wrap tightly for later.
Lunch580 kcal · 45g protein · 12 min
Tuna and Sweetcorn Jacket Potato
Made with baking potato, tinned tuna in spring water, sweetcorn. Ready in 12 min — 580 kcal, 45g protein.
Recipe
- Lay out the ingredients: Baking potato 250g, Tinned tuna in spring water 185g, Sweetcorn 75g, Low-fat Greek yogurt 40g.
- Drain, slice, or portion anything that needs preparing.
- Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Dinner579 kcal · 33g protein · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 579 kcal, 33g protein.
Recipe
- Cook the pasta, rice, or noodles according to the packet instructions.
- Meanwhile, prepare the remaining ingredients: Firm tofu 250g, Brown rice 115g dry, Broccoli 250g, Teriyaki sauce 50g, Sesame seeds 1.25 tsp, Spring onion 3.
- Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Tinned tuna in spring water 185g
- Firm tofu 250g
- Green lentils 125g
- Salmon fillet 225g
- Turkey mince lean 220g
- Chicken stock 120ml
- Chicken breast 210g
- Tinned chickpeas 195g
- Eggs 3
- Eggs 2 hard-boiled
- Chicken tikka 185g
- Turkey sausages 5
- Red lentils 125g
Carbs & Grains
- Wholemeal bread 3 slices
- Baking potato 250g
- Brown rice 115g dry
- Brown rice 95g cooked
- Orzo pasta 70g dry
- Soba noodles 105g dry
- White potatoes 330g
- Wholemeal tortilla 1
Vegetables
- Sweetcorn 75g
- Broccoli 250g
- Spring onion 3
- Courgette 1
- Red pepper 1
- Onion 1
- Sweet potato 250g
- Frozen peas 95g
- Mixed peppers 5
- Tinned tomatoes 240g
- Cherry tomatoes 10
- Cucumber 65g
- Carrot 1
- Celery 2 stalks
- Lettuce 50g
Dairy & Eggs
- Low-fat Greek yogurt 40g
- Ricotta cheese 135g
- Semi-skimmed milk 200ml
- Mint yogurt sauce 35g
Extras & Condiments
- Reduced-sugar baked beans 250g
- Teriyaki sauce 50g
- Sesame seeds 1.25 tsp
- Vegetable stock 625ml
- Cumin 1.25 tsp
- Olive oil 1.25 tbsp
- Lemon 1
- Dill 1.25 tsp
- Garlic 2 cloves
- Mixed leaves 105g
- Lemon dressing 20g
- Parsley fresh
- Miso paste 1.25 tbsp
- Soy sauce 1.25 tbsp
- Pak choi 180g
- Frozen berries 105g
- Honey 1.25 tsp
- Light mayo 25g
- Watercress 40g
- Mustard 1.25 tsp
- Smoked haddock fillet 240g
- Reduced-fat cheddar 40g
- Paprika 1.25 tsp
Containers for this meal prep plan
Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to own-brand products across the board
- 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)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
🥦 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 Sainsbury's and typically costs £40–55 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
Protein is balanced across the week. Most days provide 100–130g, which meets general UK dietary guidelines for active adults.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
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 the full 7-day meal plan and includes the weekly shopping list.
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. The meals use widely available ingredients and straightforward cooking methods. No specialist equipment or culinary experience is needed.
Feedback
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