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 Vegetarian High-Fibre 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 calories, protein totals and the weekly shopping list.
Dinner: Mushroom and Lentil Shepherd's Pie (624 kcal, 31g protein)
Snack: Almond Butter with Celery Sticks (227 kcal, 7g protein)
Sunday
1800 kcal - 122g protein
Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (390 kcal, 32g protein)
Lunch: Hummus and Roasted Vegetable Pitta (510 kcal, 19g protein)
Dinner: Mushroom and Pea Brown Rice Risotto (631 kcal, 24g protein)
Snack: Chocolate Protein Shake (269 kcal, 47g protein)
Weekly shopping list
Protein
Green lentils 125g dry
Quorn mince 250g
Black beans tinned 250g
Red lentils 125g
Eggs 2 soft-boiled
Tinned chickpeas 250g
Firm tofu 260g
Eggs 3
Green lentils tinned 280g
Carbs & Grains
Wholemeal pasta 115g dry
Brown rice 100g dry
Wholemeal roll 1
Wholewheat noodles 105g dry
Wholemeal bread 3 slices
Wholemeal pitta 1
Vegetables
Sweet potato 250g
Baby spinach 75g
Tinned tomatoes 500g
Onion 1
Sweetcorn 75g
Avocado half
Cherry tomatoes 7
Spinach 125g
Broccoli 260g
Spring onion 3
Black pepper pinch
Courgette 1 roasted
Red pepper 1 roasted
Mushrooms 280g
Carrot 3
Sweet potato mash 350g
Celery sticks 6
Frozen peas 135g
Dairy & Eggs
Skyr 250g
Peanut butter 1.25 tbsp
Butternut squash 500g
Cottage cheese 215g
Almond butter 1.5 tbsp
Semi-skimmed milk 400ml
Extras & Condiments
Walnuts 25g
Banana 1
Honey 1.25 tsp
Tahini 25g
Lemon juice
Cumin 1.25 tsp
Garlic 4 cloves
Mixed herbs 1.25 tsp
Apple 1
Salsa 65g
Coriander fresh
Lime juice
Vegetable stock 875ml
Mixed nuts 40g
Raisins 25g
Mixed leaves 75g
Tahini dressing 25g
Paprika 1.25 tsp
Dark chocolate 70% 35g
Almonds 25g
Cannellini beans tinned 260g
Basil
Teriyaki sauce 55g
Sesame seeds 1.25 tsp
Soy sauce 2.75 tbsp
Ginger 1.25 tsp
Reduced-sugar baked beans 270g
Hummus 105g
Parmesan 25g
Whey protein powder 40g
Your 7-Day Meal Plan
Monday
1800 kcal107g protein
Breakfast428 kcal · 33g protein · 3 min
Skyr with Walnuts, Honey and Banana
Made with skyr, walnuts, banana. Ready in 3 min — 428 kcal, 33g protein.
Recipe
Lay out the ingredients: Skyr 250g, Walnuts 25g, Banana 1, Honey 1.25 tsp.
Drain, slice, or portion anything that needs preparing.
Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.
Lunch516 kcal · 23g protein · 25 min
Green Lentil and Roasted Sweet Potato Bowl
Made with green lentils, sweet potato, baby spinach. Ready in 25 min — 516 kcal, 23g protein.
Recipe
Wash and chop the salad or vegetable ingredients: Green lentils 125g dry, Sweet potato 250g, Baby spinach 75g, Tahini 25g, Lemon juice, Cumin 1.25 tsp.
Cook or warm any protein or grains listed, then let them cool slightly.
Combine everything in a bowl, season, and pack dressing separately if meal prepping.
Dinner579 kcal · 43g protein · 25 min
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes. Ready in 25 min — 579 kcal, 43g protein.
Recipe
Cook the pasta, rice, or noodles according to the packet instructions.
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)
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Sainsbury's.
