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MENOPAUSE ON A BUDGET: ALDI TEAMS UP WITH EXPERT NUTRITIONIST TO REVEAL EVERYDAY FOOD SWAPS TO HELP WOMEN FEEL THEIR BEST

13 November, 2025

Nutritionist Tammy Gee of Seven Colours of Nutrition has partnered with supermarket Aldi to help women feel stronger and more supported through menopause without stretching their spending, as research reveals that women across the UK have wasted an average of £122 on menopause products and treatments they’ve found to be ineffective*.

Ahead of World Menopause Day, Tammy – who specialises in supporting those experiencing menopausal symptoms – has teamed up with the supermarket to create a brand-new Menopause Hub featuring a host of advice on how to navigate menopause on a budget. It features a series of pocket-friendly meal ideas, simple shopping list inspiration, nutritional guidance and no-nonsense, practical tips on how to make small, affordable changes to nutrition and lifestyle to feel your best.

It comes as new research by Aldi reveals that one in four women are feeling the financial strain associated with menopause treatment, with a third having to reduce household spending elsewhere to allow for the cost of supplements and therapies.**

The results show that half of women (50%) feel they lack information about food and diet support during menopause and instead are reaching for more expensive options with one in five buying food products marketed specifically as menopause friendly, and 60% spending regularly on supplements.

Tammy Gee, founder of Seven Colours of Nutrition said: “Good nutrition can be a powerful tool in navigating symptoms such as tiredness and brain fog – but Aldi’s research shows too many women feel they lack guidance. From eating balanced meals with wholegrains and lean protein, to including omega-3-rich foods, small, affordable swaps really do add up. These shopping tips and easy recipes are designed to empower women to feel more resilient every day.”

Tammy’s top tips for shopping on a budget:

1. Stock up on frozen fruit & veg

Frozen options can be cheaper than fresh, just as nutritious, and last much longer. They’re ideal for smoothies, soups, curries and stir-fries – and because freezing locks in nutrients, you don’t lose any goodness.

2. Cook once, eat twice (or more)

Making larger portions of soups, stews or curries means you have nourishing meals ready to go in the freezer takes the pressure off busy days, while also managing energy dips and cravings.

3. Prioritise affordable protein

Eggs, beans, lentils, and tinned fish (like sardines or mackerel) support muscles and bones, without breaking the bank.

4. Switch to wholegrains

Staples such as brown rice, oats and wholemeal pasta are affordable options that are rich in fibre.

5. Add one more colour to your plate

Just one extra portion of colourful fruit or veg a day – whether it’s carrots, apples or leafy greens – can boost nutrients at low cost.

6. Shop smart with seasonal

Seasonal produce is fresher, full of flavour and often better value. Keep an eye out for Aldi’s “wonky veg” and Super 6 deals to make your money go further.

Tammy’s nourishing dishes with everyday Aldi ingredients – all coming in at under £3 a portion***:

Sweet Potato Fish Pie
From £2.39 per portion | Serves 5

A colourful twist on a classic. Sweet potatoes are rich in fibre while salmon contains omega-3 DHA which helps maintain normal brain function.

Lentil Bolognese
£1.17 per portion | Serves 4

Folate rich lentils support the normal function of the immune system and iron contributes to normal cognitive function.

Mini Frittatas
33p each | Makes 12

A protein-rich snack which contributes to the growth and maintenance of muscle mass.

Easy Mixed Bean Lasagne

£1.15 per portion | Serves 5

A family favourite made less complicated. Beans to provide B vitamins including riboflavin to support the normal functioning of the nervous system and to contribute to the reduction of tiredness.

One-Tray Chicken & Greens
£1.70 per portion | Serves 4

A fuss-free traybake rich in cruciferous veg – a plant-based source of calcium to support the maintenance of bones.

Quick Chickpea Curry
£1.00 per portion | Serves 4

A fibre-and vitamin-rich dish, chickpeas contain iron which supports metabolic function.

The full recipes and advice from Tammy can be found on Aldi’s brand-new Menopause Hub here: www.aldi.co.uk/menopause

In addition, Aldi has donated £10,000 to The Menopause Charity, which provides trusted information and support to help women navigate every stage of menopause.

The UK’s fourth-largest supermarket also has two new Specialbuys on sale this month from the Silentnight Restore collection. Designed by women, for women, the range helps address one of the toughest symptoms – disrupted sleep. The cooling gel body pad and bedding offer soothing comfort, making them ideal for restless sleepers and those experiencing night sweats.

Julie Ashfield, Chief Commercial Officer at Aldi UK, said: “Our goal at Aldi is to make nutritious food accessible to everyone, at every stage of their lives. By working with The Menopause Charity and Tammy Gee, we want to communicate the simple message, that menopause support doesn’t have to be expensive or complicated. We want to provide women with simple, practical, affordable ways to support their diet during menopause and beyond.

“It’s reassuring to see through the research that over half of women in the UK believe that everyday foods should play a greater role in their menopause journey. We hope our hub helps them make positive changes as they fill their trolleys.”

Jenny Haskey, Chief Executive at The Menopause Charity, said: “At The Menopause Charity, we want to ensure every woman has access to clear, trusted information and feels supported through every stage of menopause. Too many women are left to navigate this transition alone, often feeling overwhelmed by conflicting advice or priced out of effective support. This partnership with Aldi is about breaking down barriers – helping women feel informed, empowered and confident during this stage in life.”

* £122 is the average amount spent by women who have experienced menopause on products, treatments, or services that did not help or whose benefits were unclear, based on responses to a survey of 1,000 women.

* * Consumer research of 1,000 UK adults who are currently experiencing or have previously experienced menopause/perimenopause was carried out by OnePoll in September 2025.

***Cost per serving based on proportion of ingredients used to make the dish. Prices correct as of 23.09.2025. Subject to change. For full details click here.

ENDS