Tesco Higher-Protein Weekly Menopause Nutrition Plan — 1,800 kcal

Free printable UK menopause nutrition meal plan for Tesco: 7 days at ~1,800 kcal/day, £40–55/week estimate, macros and shopping list.

SupermarketTesco
Calorie target~1800 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

Protein
160g
Carbs
150g
Fats
55g
Fibre
30g

Plan Quick Facts

Best forSupporting hormonal balance with calcium, iron and protein
Calories~1800 kcal/day
Budget£40–55/week estimate
Prep styleStandard (20–30 min/day)
Includes7 days, recipes, macros, PDF export and shopping list
DietAll diets
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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

Tesco Higher-Protein 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.

Supermarket: TescoCalories: ~1800 kcal/dayBudget: £40–55Diet: All diets

7-day meal plan

Monday

1800 kcal - 151g protein
  • Breakfast: Kefir with Berries and Chia Seeds (351 kcal, 14g protein)
  • Lunch: Chicken and Orzo Soup (619 kcal, 56g protein)
  • Dinner: Lean Turkey Mince Stuffed Peppers (647 kcal, 56g protein)
  • Snack: Cottage Cheese with Cucumber (183 kcal, 25g protein)

Tuesday

1800 kcal - 87g protein
  • Breakfast: Kefir with Berries and Chia Seeds (357 kcal, 14g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (557 kcal, 29g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (557 kcal, 34g protein)
  • Snack: Almonds and Dried Cranberries (329 kcal, 10g protein)

Wednesday

1800 kcal - 123g protein
  • Breakfast: Kefir with Berries and Chia Seeds (300 kcal, 12g protein)
  • Lunch: Chicken Tikka Wholemeal Wrap (564 kcal, 48g protein)
  • Dinner: Miso Glazed Salmon with Soba Noodles (660 kcal, 53g protein)
  • Snack: Pumpkin Seeds with Dark Chocolate Chips (276 kcal, 10g protein)

Thursday

1800 kcal - 133g protein
  • Breakfast: Kefir with Berries and Chia Seeds (357 kcal, 14g protein)
  • Lunch: Turkey Mince Lettuce Cups with Hoisin (500 kcal, 49g protein)
  • Dinner: Smoked Haddock and Potato Bake (686 kcal, 60g protein)
  • Snack: Carrot Sticks with Hummus (257 kcal, 10g protein)

Friday

1800 kcal - 137g protein
  • Breakfast: Kefir with Berries and Chia Seeds (300 kcal, 12g protein)
  • Lunch: Baked Tofu and Tahini Buddha Bowl (480 kcal, 29g protein)
  • Dinner: Roast Chicken Breast with Potatoes and Greens (672 kcal, 62g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (348 kcal, 34g protein)

Saturday

1800 kcal - 144g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (497 kcal, 40g protein)
  • Lunch: Salmon Fillet with New Potatoes and Green Beans (616 kcal, 47g protein)
  • Dinner: Egg Fried Brown Rice with Frozen Vegetables (509 kcal, 21g protein)
  • Snack: Sliced Cooked Chicken Breast (178 kcal, 36g protein)

Sunday

1800 kcal - 135g protein
  • Breakfast: Poached Eggs with Smoked Salmon on Toast (497 kcal, 40g protein)
  • Lunch: Mackerel and Brown Rice Salad (592 kcal, 43g protein)
  • Dinner: Tuna and Sweet Potato Fishcakes with Salad (545 kcal, 43g protein)
  • Snack: Tzatziki with Vegetable Dippers (166 kcal, 9g protein)

Weekly shopping list

Protein

  • Chicken breast 225g
  • Chicken stock 850ml
  • Turkey mince lean 280g
  • Eggs 2 hard-boiled
  • Eggs 3
  • Chicken tikka 180g
  • Salmon fillet 215g
  • Firm tofu 215g
  • Smoked salmon 120g
  • Chicken breast 140g cooked
  • Tinned mackerel in brine 150g
  • Tinned tuna 170g
  • Egg 1

Carbs & Grains

  • Orzo pasta 85g dry
  • Brown rice 115g cooked
  • Wholemeal bread 3 slices
  • Wholemeal tortilla 1
  • Soba noodles 110g dry
  • White potatoes 360g
  • Brown rice 95g dry
  • Low-sugar granola 35g
  • New potatoes 235g

Vegetables

  • Carrot 1
  • Celery 3 stalks
  • Onion 1
  • Mixed peppers 6
  • Tinned tomatoes 280g
  • Cucumber 3/4
  • Lettuce 50g
  • Cucumber 60g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Broccoli 180g
  • Cucumber half
  • Red onion half
  • Sweet potato 235g mashed
  • Cucumber quarter grated
  • Celery sticks 2

Dairy & Eggs

  • Cottage cheese 210g
  • Mint yogurt sauce 35g
  • Semi-skimmed milk 215ml
  • Low-fat Greek yogurt 180g

Extras & Condiments

  • Plain kefir 280ml
  • Frozen mixed berries 140g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Parsley fresh
  • Garlic 3 cloves
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Reduced-sugar baked beans 290g
  • Almonds 35g
  • Dried cranberries 30g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Hoisin sauce 30g
  • Smoked haddock fillet 260g
  • Reduced-fat cheddar 45g
  • Hummus 85g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Olive oil 1.25 tbsp
  • Green beans 120g
  • Lemon 1
  • Frozen mixed veg 235g
  • Sesame oil 1.25 tsp
  • Lemon dressing 20g
  • Mixed leaves 70g
  • Garlic clove half
  • Dill 1.25 tsp

Your 7-Day Meal Plan

Monday

1800 kcal151g protein
Breakfast351 kcal · 14g protein · 3 min

Kefir with Berries and Chia Seeds

Made with plain kefir, frozen mixed berries, chia seeds. Ready in 3 min — 351 kcal, 14g protein.

Recipe
  1. Add Plain kefir 280ml, Frozen mixed berries 140g, Chia seeds 1.5 tbsp, Honey 1.5 tsp to a lidded container.
  2. Stir well, cover, and chill for at least 4 hours or overnight.
  3. Stir again before eating and add a splash of milk if it is too thick.
Lunch619 kcal · 56g protein · 25 min

Chicken and Orzo Soup

Made with chicken breast, orzo pasta, carrot. Ready in 25 min — 619 kcal, 56g protein.

Recipe
  1. Prep the listed ingredients: Chicken breast 225g, Orzo pasta 85g dry, Carrot 1, Celery 3 stalks, Onion 1, Chicken stock 850ml, Parsley fresh.
  2. Cook the protein and firmer vegetables in a pan for 5-8 minutes.
  3. Add sauces, tins, stock, or pulses from the ingredient list and simmer until hot and thickened.
Dinner647 kcal · 56g protein · 35 min

Lean Turkey Mince Stuffed Peppers

Made with turkey mince lean, mixed peppers, brown rice. Ready in 35 min — 647 kcal, 56g protein.

Recipe
  1. Prepare the ingredients: Turkey mince lean 280g, Mixed peppers 6, Brown rice 115g cooked, Tinned tomatoes 280g, Onion 1, Garlic 3 cloves.
  2. Cook the main protein or vegetables in a pan over medium heat until cooked through.
  3. Add the remaining ingredients, heat until piping hot, season to taste, and serve.
Snack183 kcal · 25g protein · 3 min

Cottage Cheese with Cucumber

Made with cottage cheese, cucumber. Ready in 3 min — 183 kcal, 25g protein.

Recipe
  1. Lay out the ingredients: Cottage cheese 210g, Cucumber 3/4.
  2. Drain, slice, or portion anything that needs preparing.
  3. Assemble in a bowl or container, season, and eat cold or microwave until hot if preferred.

Weekly Shopping List

Estimated cost: £40–55/week for one person from Tesco.

Protein

  • Chicken breast 225g
  • Chicken stock 850ml
  • Turkey mince lean 280g
  • Eggs 2 hard-boiled
  • Eggs 3
  • Chicken tikka 180g
  • Salmon fillet 215g
  • Firm tofu 215g
  • Smoked salmon 120g
  • Chicken breast 140g cooked
  • Tinned mackerel in brine 150g
  • Tinned tuna 170g
  • Egg 1

Carbs & Grains

  • Orzo pasta 85g dry
  • Brown rice 115g cooked
  • Wholemeal bread 3 slices
  • Wholemeal tortilla 1
  • Soba noodles 110g dry
  • White potatoes 360g
  • Brown rice 95g dry
  • Low-sugar granola 35g
  • New potatoes 235g

Vegetables

  • Carrot 1
  • Celery 3 stalks
  • Onion 1
  • Mixed peppers 6
  • Tinned tomatoes 280g
  • Cucumber 3/4
  • Lettuce 50g
  • Cucumber 60g
  • Romaine lettuce leaves 6
  • Spring onion 3
  • Carrot grated 70g
  • Broccoli 180g
  • Cucumber half
  • Red onion half
  • Sweet potato 235g mashed
  • Cucumber quarter grated
  • Celery sticks 2

Dairy & Eggs

  • Cottage cheese 210g
  • Mint yogurt sauce 35g
  • Semi-skimmed milk 215ml
  • Low-fat Greek yogurt 180g

Extras & Condiments

  • Plain kefir 280ml
  • Frozen mixed berries 140g
  • Chia seeds 1.5 tbsp
  • Honey 1.5 tsp
  • Parsley fresh
  • Garlic 3 cloves
  • Light mayo 30g
  • Watercress 45g
  • Mustard 1.5 tsp
  • Reduced-sugar baked beans 290g
  • Almonds 35g
  • Dried cranberries 30g
  • Miso paste 1.25 tbsp
  • Soy sauce 1.25 tbsp
  • Pak choi 180g
  • Sesame seeds 1.25 tsp
  • Pumpkin seeds 35g
  • Dark chocolate chips 20g
  • Hoisin sauce 30g
  • Smoked haddock fillet 260g
  • Reduced-fat cheddar 45g
  • Hummus 85g
  • Roasted mixed veg 180g
  • Tahini 25g
  • Lemon juice
  • Olive oil 1.25 tbsp
  • Green beans 120g
  • Lemon 1
  • Frozen mixed veg 235g
  • Sesame oil 1.25 tsp
  • Lemon dressing 20g
  • Mixed leaves 70g
  • Garlic clove half
  • Dill 1.25 tsp

Batch cooking this week? Compare meal prep boxes, tubs and glass containers before you portion the shopping list into lunches and dinners.

Glass meal prep containersBudget plastic tubsPremium storage sets

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?

This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.

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.

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