Tesco Vegetarian High-Fibre 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
Wholemeal Pancakes with Low-Fat Yogurt
Made with wholemeal flour, eggs, semi-skimmed milk. Ready in 15 min — 420 kcal, 20g protein.
Soft Boiled Egg Buddha Bowl with Avocado
Made with eggs, brown rice, avocado half. Ready in 15 min — 430 kcal, 24g protein.
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion. Ready in 40 min — 440 kcal, 22g protein.
Skyr High-Protein Yogurt
Made with skyr. Ready in 1 min — 150 kcal, 20g protein.
Weekly Shopping List
Estimated cost: £40–55/week for one person from Tesco.
Protein
- Eggs 2
- Green lentils tinned 200g
- Firm tofu 180g
Carbs & Grains
- Wholemeal flour 80g
- Brown rice 80g dry
- Rolled oats 40g
- Wholewheat noodles 80g dry
- Rice noodles 80g dry
- Low-sugar granola 30g
Vegetables
- Avocado half
- Cherry tomatoes 6
- Mushrooms 200g
- Onion 1
- Carrot 2
- Sweet potato mash 250g
- Tinned tomatoes 400g
- Frozen peas 100g
- Broccoli 100g
- Baby spinach 150g
- Cucumber quarter grated
- Celery sticks 2
- Courgette 1 roasted
- Red pepper 1 roasted
- Spinach 30g
- Spring onion 3
- Peanuts 20g
Dairy & Eggs
- Semi-skimmed milk 150ml
- Low-fat yogurt 100g
- Skyr 150g
- Ricotta 100g
- Cottage cheese 200g
- Peanut butter 2 tbsp
- Oat milk 300ml
- Halloumi 80g
Extras & Condiments
- Blueberries 50g
- Mixed leaves 60g
- Tahini dressing 20g
- Vegetable stock 200ml
- Cannellini beans tinned 200g
- Garlic 3 cloves
- Basil
- Parmesan 20g
- Banana half
- Soy sauce 2 tbsp
- Ginger 1 tsp
- Olive oil 1 tbsp
- Dill 1 tsp
- Chilli powder 1 tsp
- Cumin 1 tsp
- Hummus 80g
- Curry paste 30g
- Reduced-fat feta 60g
- Pomegranate seeds 30g
- Lemon dressing 15g
- Beansprouts 100g
- Tamari 2 tbsp
- Lime juice
- Honey 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.