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

Free printable vegetarian 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
DietVegetarian

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
DietVegetarian
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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 Vegetarian 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: Vegetarian

7-day meal plan

Monday

1800 kcal - 99g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (468 kcal, 17g protein)
  • Lunch: Tofu and Noodle Stir-Fry with Soy (581 kcal, 34g protein)
  • Dinner: Butternut Squash and Lentil Soup with Bread (538 kcal, 20g protein)
  • Snack: Skyr High-Protein Yogurt (213 kcal, 28g protein)

Tuesday

1800 kcal - 103g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (437 kcal, 16g protein)
  • Lunch: Cottage Cheese and Roasted Vegetable Bowl (503 kcal, 37g protein)
  • Dinner: Chickpea and Sweet Potato Stew (556 kcal, 21g protein)
  • Snack: Mini Protein Overnight Oats (304 kcal, 29g protein)

Wednesday

1800 kcal - 82g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (454 kcal, 16g protein)
  • Lunch: Hummus and Roasted Vegetable Pitta (522 kcal, 19g protein)
  • Dinner: Teriyaki Tofu with Brown Rice and Broccoli (632 kcal, 36g protein)
  • Snack: Tzatziki with Vegetable Dippers (192 kcal, 11g protein)

Thursday

1800 kcal - 104g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (475 kcal, 17g protein)
  • Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (576 kcal, 26g protein)
  • Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (562 kcal, 35g protein)
  • Snack: Cottage Cheese with Cucumber (187 kcal, 26g protein)

Friday

1800 kcal - 90g protein
  • Breakfast: Weetabix with Semi-Skimmed Milk and Banana (413 kcal, 15g protein)
  • Lunch: Green Lentil and Halloumi Bowl (612 kcal, 38g protein)
  • Dinner: Mushroom and Lentil Shepherd's Pie (550 kcal, 28g protein)
  • Snack: Peanut Butter with Celery Sticks (225 kcal, 9g protein)

Saturday

1800 kcal - 82g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (481 kcal, 17g protein)
  • Lunch: Egg Mayo Sandwich on Wholemeal (507 kcal, 26g protein)
  • Dinner: Mushroom and Pea Brown Rice Risotto (611 kcal, 23g protein)
  • Snack: Hard-Boiled Eggs (201 kcal, 16g protein)

Sunday

1800 kcal - 92g protein
  • Breakfast: Chia and Oat Overnight Pot with Berries (409 kcal, 14g protein)
  • Lunch: Baked Falafel and Salad Pitta (497 kcal, 18g protein)
  • Dinner: Spinach and Ricotta Wholemeal Pasta (574 kcal, 29g protein)
  • Snack: Protein Yogurt with Low-Sugar Granola (320 kcal, 31g protein)

Weekly shopping list

Protein

  • Firm tofu 260g
  • Red lentils 140g
  • Tinned chickpeas 260g
  • Eggs 3
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled

Carbs & Grains

  • Wholewheat noodles 115g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rolled oats 55g
  • Brown rice 125g dry
  • Wholemeal bread 3 slices
  • Wholemeal pasta 100g dry
  • Low-sugar granola 35g

Vegetables

  • Broccoli 140g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Spring onion 3
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Celery 3 stalks
  • Cucumber 3/4
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 310g
  • Frozen peas 130g
  • Tomato 1
  • Baby spinach 165g

Dairy & Eggs

  • Semi-skimmed milk 280ml
  • Butternut squash 575g
  • Skyr 215g
  • Cottage cheese 260g
  • Low-fat Greek yogurt 135g
  • Halloumi 100g
  • Peanut butter 2.5 tbsp
  • Oat milk 260ml
  • Ricotta 110g

Extras & Condiments

  • Weetabix 3 biscuits
  • Banana 1
  • Honey 1.5 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.5 tsp
  • Garlic 3 cloves
  • Vegetable stock 1000ml
  • Mixed herbs 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 3/4
  • Hummus 110g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Reduced-sugar baked beans 290g
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Chia seeds 2.5 tsp
  • Frozen mixed berries 105g
  • Maple syrup 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Falafel 4 baked
  • Mixed leaves 45g
  • Olive oil 1 tbsp

Your 7-Day Meal Plan

Monday

1800 kcal99g protein
Breakfast468 kcal · 17g protein · 2 min

Weetabix with Semi-Skimmed Milk and Banana

Made with weetabix, semi-skimmed milk, banana. Ready in 2 min — 468 kcal, 17g protein.

Recipe
  1. Add the base ingredients to a bowl: Weetabix 3 biscuits, Semi-skimmed milk 280ml, Banana 1, Honey 1.5 tsp.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.
Lunch581 kcal · 34g protein · 15 min

Tofu and Noodle Stir-Fry with Soy

Made with firm tofu, wholewheat noodles, broccoli. Ready in 15 min — 581 kcal, 34g protein.

Recipe
  1. Cook the pasta, rice, or noodles according to the packet instructions.
  2. Meanwhile, prepare the remaining ingredients: Firm tofu 260g, Wholewheat noodles 115g dry, Broccoli 140g, Soy sauce 2.75 tbsp, Ginger 1.5 tsp, Garlic 3 cloves.
  3. Combine in a pan or bowl, heat through, season, and portion into containers if needed.
Dinner538 kcal · 20g protein · 30 min

Butternut Squash and Lentil Soup with Bread

Made with butternut squash, red lentils, onion. Ready in 30 min — 538 kcal, 20g protein.

Recipe
  1. Prep the listed ingredients: Butternut squash 575g, Red lentils 140g, Onion 1, Garlic 3 cloves, Vegetable stock 1000ml, Wholemeal roll 1.
  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.
Snack213 kcal · 28g protein · 1 min

Skyr High-Protein Yogurt

Made with skyr. Ready in 1 min — 213 kcal, 28g protein.

Recipe
  1. Add the base ingredients to a bowl: Skyr 215g.
  2. Top with the fruit, nuts, seeds, or honey listed.
  3. Eat straight away, or cover and chill for later the same day.

Weekly Shopping List

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

Protein

  • Firm tofu 260g
  • Red lentils 140g
  • Tinned chickpeas 260g
  • Eggs 3
  • Green lentils 125g cooked
  • Green lentils tinned 250g
  • Eggs 2 hard-boiled

Carbs & Grains

  • Wholewheat noodles 115g dry
  • Wholemeal roll 1
  • Wholemeal pitta 1
  • Rolled oats 55g
  • Brown rice 125g dry
  • Wholemeal bread 3 slices
  • Wholemeal pasta 100g dry
  • Low-sugar granola 35g

Vegetables

  • Broccoli 140g
  • Onion 1
  • Courgette 1 roasted
  • Red pepper 1 roasted
  • Cherry tomatoes 11
  • Sweet potato 330g
  • Tinned tomatoes 525g
  • Spinach 130g
  • Spring onion 3
  • Cucumber quarter grated
  • Carrot 1
  • Celery sticks 3
  • Celery 3 stalks
  • Cucumber 3/4
  • Cucumber 75g
  • Mushrooms 250g
  • Sweet potato mash 310g
  • Frozen peas 130g
  • Tomato 1
  • Baby spinach 165g

Dairy & Eggs

  • Semi-skimmed milk 280ml
  • Butternut squash 575g
  • Skyr 215g
  • Cottage cheese 260g
  • Low-fat Greek yogurt 135g
  • Halloumi 100g
  • Peanut butter 2.5 tbsp
  • Oat milk 260ml
  • Ricotta 110g

Extras & Condiments

  • Weetabix 3 biscuits
  • Banana 1
  • Honey 1.5 tsp
  • Soy sauce 2.75 tbsp
  • Ginger 1.5 tsp
  • Garlic 3 cloves
  • Vegetable stock 1000ml
  • Mixed herbs 1.25 tsp
  • Cumin 1.25 tsp
  • Paprika 1.25 tsp
  • Banana 3/4
  • Hummus 110g
  • Teriyaki sauce 55g
  • Sesame seeds 1.25 tsp
  • Garlic clove 3/4
  • Dill 1.25 tsp
  • Reduced-sugar baked beans 290g
  • Pomegranate seeds 40g
  • Lemon dressing 20g
  • Chia seeds 2.5 tsp
  • Frozen mixed berries 105g
  • Maple syrup 1.25 tsp
  • Light mayo 25g
  • Watercress 40g
  • Mustard 1.25 tsp
  • Parmesan 25g
  • Falafel 4 baked
  • Mixed leaves 45g
  • Olive oil 1 tbsp

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)

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 vegetarian eaters?

Yes. Every meal in this plan is vegetarian, using ingredients readily available from Tesco.

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