Waitrose Menopause Nutrition Meal 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 120g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for an estimated £50–75/week. Protein comes from whole foods — fish, eggs, dairy, legumes — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Plan summary
Individual days vary around these figures.
Email me this plan
The 7-day menu, shopping list and a printable link, sent once. No newsletter.
We'll send: Waitrose Menopause Nutrition Meal Plan — 1,800 kcal
Want a new plan every week? Join the MealPrep+ waitlist.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
High-Protein Skyr with Granola and Berries
Made with skyr, low-sugar granola, frozen berries.
Recipe
Ingredients
- 200g skyr
- 40g low-sugar granola
- 80g frozen berries
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Combine skyr, low-sugar granola and frozen berries in a bowl or lidded container.
Garlic Prawn and Brown Rice Bowl
Made with king prawns, brown rice, garlic.
Recipe
Ingredients
- 175g king prawns
- 80g brown rice (dry weight)
- 3 garlic cloves
- lemon juice, to taste
- 2 generous handfuls baby spinach (about 60g)
- 1 tsp olive oil
Allergens in this meal: Crustaceans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the king prawns in a non-stick pan over medium heat for 3-4 minutes, turning, until pink and opaque. Add garlic for the final minute and cook until fragrant.
- Rinse and dry baby spinach.
- Arrange king prawns, the cooked brown rice and baby spinach in a bowl and finish with olive oil and lemon juice, to taste.
Mushroom and Lentil Shepherd's Pie
Made with green lentils tinned, mushrooms, onion.
Recipe
Ingredients
- ¾ of a standard tin of green lentils, drained
- 200g mushrooms
- 1 onion
- 2 carrot
- 250g sweet potato mash
- 200ml vegetable stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Heat the oven to 200°C (180°C fan).
- Cook green lentils, mushrooms, onion and carrot in a pan over medium heat until softened and hot through.
- Add vegetable stock and simmer for 8-10 minutes, until the filling has thickened and is no longer loose.
- Season the filling, then tip it into an ovenproof dish and level the surface.
- Spread the sweet potato mash evenly over the top, right to the edges so the filling is sealed in, and rough up the surface with a fork.
- Bake for 20-25 minutes, until the topping is golden and the filling is bubbling at the edges. Rest for 5 minutes before serving.
No-Bake Peanut Butter Oat Protein Balls
Made with rolled oats, peanut butter, honey.
Recipe
Ingredients
- 50g rolled oats
- 2 tbsp peanut butter
- 1 tbsp honey
- 1 tsp chia seeds
Allergens in this meal: Cereals containing gluten, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats, peanut butter, honey and chia seeds in a bowl and mix to a thick, sticky dough that holds together when pressed.
- If the mixture is too dry to hold, add a teaspoon of water or milk at a time; if too wet, add a little more oats.
- Roll into even balls, roughly a heaped tablespoon each.
- Chill in the fridge for at least 30 minutes to set without any baking.
- Keep refrigerated in an airtight container and eat within 5 days.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £50–75/week for 1 person from Waitrose. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Plant-Based Milks & Alternatives
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Container setup for this plan
This plan has about 16 prep-friendly meals. Start with 9 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 9 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details and Assumptions
Waitrose 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 quality-focused shops using strong produce, higher-welfare proteins, fish, dairy and prepared vegetables.
- Use Waitrose own-label basics first, then reserve premium ingredients for meals where quality noticeably improves the week.
- Watch the basket total by keeping carbohydrates, tins, oats and freezer staples simple.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| 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 | Waitrose | Waitrose pages suit quality-focused produce, fish, dairy, higher-welfare protein and premium but controlled shops. |
| Budget | £50–75/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. |
Shopping This Plan At Waitrose
Premium positioning, but the Essential range is competitive on staples and keeps a plan viable without paying premium prices throughout.
What Waitrose is good for here
- Essential covers most core prep ingredients, so cost sits well below the headline Waitrose reputation.
- High produce and meat quality, which matters when food is cooked ahead and reheated later.
- Good free-from and speciality range for restrictive diets.
Worth knowing before you shop
- Straying outside Essential raises the weekly cost quickly.
- Fewer stores nationally, and a smaller convenience footprint than the big four.
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 Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) 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 Waitrose'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 an extra tin of fish (mackerel, sardines, tuna) rather than reaching for a protein bar
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
🥦 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 Waitrose and is estimated at £50–75 per week for one person at typical UK prices, depending on what you already have at home. myWaitrose can reduce this further.
How much protein does this plan provide per day?
This plan averages 120g 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 protein comes from whole foods throughout, with no reliance on powders or bars.
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 Waitrose 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 Waitrose — no specialist equipment or advanced technique is needed.
Feedback
Seen something off with this plan? Send a quick note and we will review it.