What this plan is for
A Tesco menopause nutrition plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Tesco Higher-Protein Weekly Menopause Nutrition Plan — 1,800 kcal
General meal planning with protein, fibre and calcium-rich foods. This 7-day plan targets 1,800 kcal/day and averages 124g of protein, built around Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) for roughly £40–55/week. Meals lean on lower-fat protein — chicken breast, white fish, egg whites, low-fat dairy — so each meal carries more protein for the calories it costs, leaving room to hit the day's target without relying on volume alone.
Your week at a glance
1 personPlan summary
SupermarketTesco
GoalMenopause Nutrition
Weekly cost£40–55 estimate
Daily average across the 7 days
1,801 kcal124g protein202g carbs55g fat32g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person99g protein · 206g carbs per person
Breakfast378 kcal · 11g protein · 56g carbs · 5 min
Chia and Oat Overnight Pot with Berries
Made with rolled oats, chia seeds, oat milk. Ready in 5 min — 378 kcal, 11g protein, 56g carbs.
Recipe
Ingredients
- 50g rolled oats
- 1¾ tsp chia seeds
- 175ml oat milk
- 70g frozen mixed berries
- 1 tsp maple syrup
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats, chia seeds and oat milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add frozen mixed berries and maple syrup. Loosen with a splash of oat milk if needed.
Lunch608 kcal · 42g protein · 45g carbs · 20 min
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach. Ready in 20 min — 608 kcal, 42g protein, 45g carbs.
Recipe
Ingredients
- 125g salmon fillet
- 70g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 50g cucumber
- 1 tbsp lemon dressing
- 9g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, Until cooked through and it flakes or slices easily. Rest briefly before slicing if needed.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, quinoa (dry weight), baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Dinner682 kcal · 41g protein · 87g carbs · 20 min
Teriyaki Tofu with Brown Rice and Broccoli
Made with firm tofu, brown rice, broccoli. Ready in 20 min — 682 kcal, 41g protein, 87g carbs.
Recipe
Ingredients
- 175g firm tofu
- 80g brown rice (dry weight)
- ½ small head of broccoli (about 175g)
- 2 tbsp plus 1 tsp teriyaki sauce
- 1 tsp sesame seeds
- 2 spring onions
Allergens in this meal: Sesame, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add small head of broccoli and spring onions and cook until tender.
- Fold the cooked rice through the pan, stir in teriyaki sauce, and heat through before serving with sesame seeds scattered over.
Snack133 kcal · 5g protein · 18g carbs · 5 min
Carrot Sticks with Hummus
Made with carrot, hummus. Ready in 5 min — 133 kcal, 5g protein, 18g carbs.
Recipe
Ingredients
- 2 carrot
- 3 tbsp plus 2 tsp hummus
Allergens in this meal: Sesame. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion carrot as needed.
- Put carrot in a bowl or lidded container, adding hummus just before eating.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £40–55/week for 1 person from Tesco. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 76 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 3 five-container glass packs to provide at least 11 main meal spaces, then add the separate small tubs shown above.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Tesco Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for broad choice, easy vegetarian swaps, high-protein dairy, ready-to-eat helpers and Clubcard-style shops.
- Good when a plan needs a specific diet type because the range is usually wider than discount stores.
- Use own-brand alternatives first, then only add premium products where they solve a real convenience problem.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Tesco | Tesco pages can use wider choice, online availability and convenient high-protein or free-from options. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
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 macros and the weekly shopping list.
7-day meal plan
Monday
1801 kcal - 99g protein, 206g carbs, 61g fat, 34g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (378 kcal, 11g protein, 56g carbs, 9g fat, 12g fibre per person)
- Lunch: Baked Salmon and Quinoa Power Bowl (608 kcal, 42g protein, 45g carbs, 27g fat, 7g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (682 kcal, 41g protein, 87g carbs, 20g fat, 9g fibre per person)
- Snack: Carrot Sticks with Hummus (133 kcal, 5g protein, 18g carbs, 5g fat, 6g fibre per person)
Tuesday
1803 kcal - 129g protein, 190g carbs, 57g fat, 31g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (433 kcal, 13g protein, 64g carbs, 11g fat, 13g fibre per person)
- Lunch: Chickpea and Tuna Salad (411 kcal, 52g protein, 37g carbs, 6g fat, 9g fibre per person)
- Dinner: Grilled Lean Sirloin Steak with Brown Rice and Roasted Veg (846 kcal, 60g protein, 84g carbs, 30g fat, 6g fibre per person)
- Snack: Almond Butter with Celery Sticks (113 kcal, 4g protein, 5g carbs, 10g fat, 3g fibre per person)
Wednesday
1802 kcal - 98g protein, 200g carbs, 67g fat, 33g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (448 kcal, 13g protein, 66g carbs, 11g fat, 14g fibre per person)
- Lunch: Egg Mayo Sandwich on Wholemeal (436 kcal, 24g protein, 41g carbs, 19g fat, 6g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (663 kcal, 54g protein, 73g carbs, 19g fat, 10g fibre per person)
- Snack: Mixed Nuts and Dried Fruit (255 kcal, 7g protein, 20g carbs, 18g fat, 3g fibre per person)
Thursday
1799 kcal - 122g protein, 219g carbs, 49g fat, 38g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (442 kcal, 13g protein, 66g carbs, 11g fat, 14g fibre per person)
- Lunch: Chicken Tikka Wholemeal Wrap (443 kcal, 46g protein, 38g carbs, 13g fat, 3g fibre per person)
- Dinner: Turkey Mince and Sweet Potato Bake (695 kcal, 58g protein, 96g carbs, 12g fat, 18g fibre per person)
- Snack: Almonds and Dried Cranberries (219 kcal, 5g protein, 19g carbs, 13g fat, 3g fibre per person)
Friday
1801 kcal - 126g protein, 230g carbs, 46g fat, 44g fibre- Breakfast: Chia and Oat Overnight Pot with Berries (595 kcal, 18g protein, 88g carbs, 15g fat, 19g fibre per person)
- Lunch: Tiger Prawn and Mango Salad (272 kcal, 41g protein, 29g carbs, 3g fat, 5g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (634 kcal, 62g protein, 80g carbs, 9g fat, 13g fibre per person)
- Snack: Apple with Walnuts (300 kcal, 5g protein, 33g carbs, 19g fat, 7g fibre per person)
Saturday
1804 kcal - 133g protein, 191g carbs, 52g fat, 20g fibre- Breakfast: Greek Yogurt with Mixed Berries (237 kcal, 23g protein, 27g carbs, 5g fat, 3g fibre per person)
- Lunch: Turkey Mince and Brown Rice Meal Prep Bowl (682 kcal, 55g protein, 82g carbs, 11g fat, 5g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (779 kcal, 36g protein, 75g carbs, 36g fat, 12g fibre per person)
- Snack: Skyr High-Protein Yogurt (106 kcal, 19g protein, 7g carbs, 0g fat, 0g fibre per person)
Sunday
1799 kcal - 162g protein, 175g carbs, 51g fat, 27g fibre- Breakfast: Greek Yogurt with Mixed Berries (297 kcal, 29g protein, 33g carbs, 6g fat, 4g fibre per person)
- Lunch: Grilled Chicken Caesar Wrap (574 kcal, 61g protein, 49g carbs, 17g fat, 3g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (693 kcal, 45g protein, 81g carbs, 19g fat, 18g fibre per person)
- Snack: Cottage Cheese with Cucumber (235 kcal, 27g protein, 12g carbs, 9g fat, 2g fibre per person)
Weekly shopping list
Protein
- Salmon fillet 140g
- Firm tofu 180g
- Tinned tuna in spring water 150g
- Tinned chickpeas 160g
- Lean sirloin steak 230g
- Eggs 5
- King prawns 430g
- Chicken tikka 160g
- Turkey mince lean 420g
- Cod fillet 290g
- Chicken breast 220g
Carbs & Grains
- Rolled oats 330g
- Quinoa 75g
- Brown rice 270g
- Wholemeal bread 5 slices
- Wholemeal pasta 200g
- Wholemeal 3 tortillas
- New potatoes 360g
Vegetables
- Baby spinach 230g
- Cucumber 2 (473g required)
- Broccoli 180g
- Spring onion 2
- Carrot 2
- Red onion 1
- Courgette 1
- Red pepper 1
- Celery 4 sticks
- Watercress 35g
- Cherry tomatoes 1 x 300g pack (213g required)
- Lettuce 45g
- Sweet potato 270g
- Tinned tomatoes 2 x 400g tins (422g required)
- Onion 1
- Spinach 110g
- Mixed leaves 120g
- Green beans 220g
- peas 90g
- Romaine lettuce 85g
Dairy & Eggs
- Oat milk 2 x 1L cartons (1092ml required)
- Mint yogurt sauce 35g
- Low-fat Greek yogurt 525g
- Ricotta 120g
- Parmesan 35g
- Skyr 170g
- Cottage cheese 220g
Fruit
- mixed berries 700g
- Raisins 21g
- Mango 1
- Apple 2
Herbs & Spices
- Garlic 11 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste x2
- Paprika 1.25 tsp
- Coriander, optional to taste
- Parsley, optional to taste
Condiments & Oils
- Lemon dressing 30g
- Teriyaki sauce 40g
- Hummus 55g
- Olive oil 3.75 tbsp
- Almond butter 1.25 tbsp
- Light mayo 21g
- Mustard 1.25 tsp
- Honey 2.75 tsp
- Chicken stock 120ml
- Light Caesar dressing 30g
Tins & Jars
- Reduced-sugar baked beans 290g
Extras
- Chia seeds 55g
- Maple syrup 2 tbsp
- Pumpkin seeds 9g
- Sesame seeds 1 tsp
- Mixed nuts 35g
- Almonds 30g
- Dried cranberries 21g
- Lime juice, optional to taste
- Lemon 2
- Walnuts 30g
Shopping This Plan At Tesco
The largest UK grocer. Widest range of the mainstream stores, with Clubcard pricing doing much of the value work.
Value rangeStockwell & Co (cupboard staples: tins, cereals, tea, baking)
Loyalty pricingClubcard Prices
What Tesco is good for here
- Deepest own-brand range across price tiers, so most recipes can be built up or down in cost.
- Strong free-from and speciality shelves for gluten-free, dairy-free and vegan weeks.
- Clubcard Prices frequently cover chicken, mince and dairy — the high-cost items in a protein-led plan.
Worth knowing before you shop
- Non-Clubcard prices are noticeably higher; the card is effectively required to hit the budget estimate.
- The Stockwell & Co economy tier has been shrinking, so some value lines have moved up a tier.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Tesco's Stockwell & Co (cupboard staples: tins, cereals, tea, baking) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to Tesco's value range across the board rather than mid-tier lines
- 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)
💪 Increase protein
- Add extra egg whites (3–4) to a breakfast instead of whole eggs — protein without the extra fat
- Swap a carb portion for extra chicken breast or white fish on higher-hunger days
- Use 0% fat Greek yogurt or quark instead of standard yogurt for the same volume, far more protein
🥦 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. Clubcard Prices can reduce this further.
How much protein does this plan provide per day?
This plan averages 124g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic menopause nutrition plan?
Plenty of menopause nutrition plans share the same 1,800 kcal target — the difference here is that the meal selection is biased toward lower-fat protein sources rather than just hitting a protein number however it can.
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 all 7 days at 1,800 kcal/day, the Tesco shopping list, and your chosen household portion sizes.
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. Recipes are rated Standard (20–30 min/day) and use ingredients available at Tesco — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.