Sainsbury's Menopause Nutrition Plan — 1,800 kcal
Free 7-day menopause nutrition meal plan for Sainsburys. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Quinoa and Coconut Milk Porridge with Mango
Made with quinoa, coconut milk light, mango chunks. Ready in 15 min — 360 kcal, 12g protein.
Baked Tofu and Tahini Buddha Bowl
Made with firm tofu, brown rice, roasted mixed veg. Ready in 20 min — 400 kcal, 24g protein.
King Prawn Egg Fried Brown Rice
Made with king prawns, brown rice, eggs. Ready in 20 min — 480 kcal, 38g protein.
Mini Protein Overnight Oats
Made with rolled oats, skyr, semi-skimmed milk. Ready in 5 min — 230 kcal, 22g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Sainsbury's.
Protein
- Firm tofu 180g
- King prawns 200g
- Eggs 2
- Salmon fillet 150g
- Chicken breast 180g
- Lean beef jerky 40g
- Tinned mackerel in brine 125g
- Tuna steak 200g
- Smoked salmon 100g
- Turkey breast slices 100g
- Pork tenderloin 180g
Carbs & Grains
- Brown rice 80g dry
- Rolled oats 40g
- New potatoes 200g
- Wholemeal pasta 90g dry
Vegetables
- Frozen peas 80g
- Mushrooms 200g
- Cucumber half
- Red onion half
- Asparagus 150g
- Spinach 60g
- Cherry tomatoes 8
- Onion 1
- Romaine lettuce leaves 4
- Baby spinach 50g
- Avocado half
- Parsnip 100g
- Carrot 100g
- Sweet potato 100g
Dairy & Eggs
- Coconut milk light 200ml
- Skyr 100g
- Semi-skimmed milk 100ml
Extras & Condiments
- Quinoa 60g
- Mango chunks 80g
- Cinnamon 0.5 tsp
- Maple syrup 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Sesame seeds 1 tsp
- Soy sauce 2 tbsp
- Banana half
- Green beans 100g
- Olive oil 1 tsp
- Low-fat crème fraîche 50g
- Garlic 2 cloves
- Thyme 1 tsp
- Reduced-fat feta 60g
- Mixed herbs 1 tsp
- Sea salt pinch
- Dill 1 tsp
- Ginger 1 tsp
- Garam masala 2 tsp
- Light mayo 15g
- Mustard 1 tsp
- Paprika 2 tsp
- Honey 1 tsp
- Fajita spice 2 tsp
- Rye crackers 4
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 Sainsburys 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.
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.