Tesco Vegetarian Menopause Nutrition Plan — 1,800 kcal
Free 7-day Vegetarian 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
Bircher Muesli with Grated Apple and Cinnamon
Made with rolled oats, semi-skimmed milk, apple. Ready in 5 min — 370 kcal, 12g protein.
Egg Mayo Sandwich on Wholemeal
Made with eggs, light mayo, wholemeal bread. Ready in 10 min — 390 kcal, 20g protein.
Egg Fried Brown Rice with Frozen Vegetables
Made with eggs, brown rice, frozen mixed veg. Ready in 15 min — 430 kcal, 18g protein.
Pea Protein Green Smoothie
Made with pea protein powder, oat milk, spinach. Ready in 5 min — 210 kcal, 24g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Eggs 2 hard-boiled
- Red lentils 120g
- Quorn mince 200g
- Green lentils 100g
- Firm tofu 180g
Carbs & Grains
- Rolled oats 60g
- Wholemeal bread 2 slices
- Brown rice 90g dry
- Rice cakes 3
- Oatcakes 4
- Soba noodles 80g dry
Vegetables
- Spring onion 2
- Pea protein powder 30g
- Spinach 30g
- Tomato 1
- Cucumber 4 slices
- Tinned tomatoes 200g
- Onion 1
- Courgette 1
- Baby spinach 150g
- Edamame beans 100g
- Sweet potato 250g
- Broccoli 200g
- Carrot 1
- Celery sticks 2
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat natural yogurt 80g
- Oat milk 250ml
- Cottage cheese 100g
- Coconut milk light 200ml
- Butternut squash 400g
- Skyr 150g
Extras & Condiments
- Apple 1 grated
- Cinnamon 0.5 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Frozen mixed veg 200g
- Soy sauce 2 tbsp
- Sesame oil 1 tsp
- Banana half
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Garlic 3 cloves
- Ginger 1 tsp
- Garam masala 2 tsp
- Olive oil 1 tsp
- Curry paste 30g
- Reduced-fat cheddar 40g
- Walnuts 25g
- Dried blueberries 20g
- Vegetable stock 700ml
- Cumin 1 tsp
- Paprika 1 tsp
- Roasted mixed veg 150g
- Tahini 20g
- Lemon juice
- Teriyaki sauce 40g
- Dill 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)
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 vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.