Tesco Menopause Nutrition Plan — 1,800 kcal
Free 7-day menopause nutrition meal plan for Tesco. 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
Protein Waffles with Greek Yogurt and Berries
Made with whey protein powder, wholemeal flour, eggs. Ready in 15 min — 430 kcal, 32g protein.
Grilled Chicken and Chickpea Power Salad
Made with chicken breast, tinned chickpeas, mixed leaves. Ready in 15 min — 490 kcal, 44g protein.
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 430 kcal, 18g protein.
Smoked Salmon on Cucumber Slices
Made with smoked salmon, cucumber. Ready in 5 min — 180 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Eggs 2
- Chicken breast 160g
- Tinned chickpeas 150g
- Smoked salmon 80g
- Egg 1
- Lean lamb mince 200g
- Turkey mince lean 180g
- Beef tomato 1
- Firm tofu 180g
- Salmon fillet 150g
Carbs & Grains
- Wholemeal flour 50g
- Brown rice 90g dry
- Orzo pasta 60g dry
- Rolled oats 50g
- New potatoes 200g
Vegetables
- Cherry tomatoes 8
- Cucumber 50g
- Spring onion 2
- Carrot 1
- Celery 2 stalks
- Onion 1
- Sweet potato 200g mashed
- Red pepper 1
- Lettuce 40g
- Peas 80g
- Romaine lettuce leaves 4
- Spinach 100g
Dairy & Eggs
- Oat milk 100ml
- Low-fat Greek yogurt 100g
- Peanut butter 30g
- Mint yogurt sauce 30g
- Coconut milk light 200ml
- Skyr 150g
Extras & Condiments
- Whey protein powder 25g
- Frozen berries 60g
- Mixed leaves 80g
- Lemon dressing 15g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Parsley fresh
- Honey 1 tbsp
- Chia seeds 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
- Cauliflower 300g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Rye crackers 4
- Hoisin sauce 20g
- Curry paste 30g
- Basil leaves
- Balsamic glaze 1 tsp
- Mango chunks 100g
- Vanilla extract drop
- Roasted mixed veg 150g
- Tahini 20g
- Green beans 100g
- Olive oil 1 tsp
- Paprika 1 tsp
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 Tesco 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.