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Five dinners for under $100

Made to save you time and money, we've partnered with Love Food Hate Waste to create four autumn meal plans.

This week four meal planner has five easy and tasty dinner recipes that can feed four people for under $100*. With ingredients that can easily be swapped to suit your tastes or what’s in season, a handy shopping list, and tips on using leftovers, there will be zero food waste at the end of the week. It’s never been easier to feed the whānau!

Printable PDFs

Week three downloads

Week three’s line up is simple salmon wraps, teriyaki tofu, a hearty chicken casserole, our take on vegetarian nachos with kūmara, plus satay chicken for a Friday night treat.
Tips for the week three meal plan
  • This week’s meals can be cooked in any order you like.
  • Red onion is a shared ingredient between the salads served with the salmon wraps and satay. Store the cut onion in an airtight container in the fridge to keep it fresh.
  • Broccoli stalks are used in this weeks recipes. They are loaded with nutrients and can be eaten; just be sure to peel off the outer layer which can be tough and woody. 
  • Brown rice is a shared ingredient this week. If you have leftover uncooked rice, it can be stored in a sealed container in a cool place to use in future recipes. You can also choose to buy only 500g of brown rice and use 250g in each meal to avoid any leftover uncooked rice. 
  • To keep lettuce fresh and crisp store in a lettuce crisper or wrap your lettuce in a paper towel and place it in a resealable plastic bag. If the lettuce leaves become limp, revive them by soaking in cold water for up to 20 minutes in the fridge.
  • If you have a slow cooker, the chicken casserole is a great dish to prepare ahead, and the smashed potatoes can be cooked just before serving dinner. 
  • Adapt the ingredients and portions to suit the needs of your family.

Some ingredients will be used across more than one meal in a week. These ingredients are all marked with a * so you know not to use all of the ingredient in one meal.

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About the Love Food Hate Waste weekly meal plans

Under $100

These meals are budgeted to cost under $100 (not including the staple items). *Any substitutions or alterations may affect the overall cost, as can seasonality and the availability of items at your local store.

Seasonal ingredients and easy swaps

The recipes in this meal planner are designed for winter as they use seasonal produce but can be made at any time of the year with seasonal substitutions. 

We've also given you tips on how most of the main ingredients can easily be swapped to suit your dietary preferences. If there’s an ingredient you or your family doesn’t like, swap it with one you’ll all enjoy and avoid waste. 

Zero food waste

The meals are designed to be zero food waste. All the shopping list ingredients you buy should be used by the end of the week. For some meals you may have leftovers and the recipe will tell you whether they’re suitable for freezing or are best eaten the next day.

Ready-to-go shopping list

The shopping list tells you the ingredients to buy for the week. The pantry staples lists other ingredients you will need but are likely to have in your fridge or pantry already. Before going shopping check you have the staple ingredients and check your fridge, freezer and pantry as you may already have some of the ingredients on the list. 

If you view these recipes online and click ‘shop for ingredients’ the products added to your cart will reflect what’s available at your local store at the time – this may vary from week to week.

Some ingredients will be used across more than one meal in a week. These ingredients are all marked with a * so you know not to use all of the ingredient in one meal. 

Protein balance based on nutrition guidelines recommendations

These recipes are based on current nutritional guidelines. Varying the type of protein in your evening meals can help you get a good balance of nutrients.  A good guide is to aim to have fish once or twice a week, chicken with the skin removed once or twice a week, lean red meat twice a week, one egg-based meal, and one vegetarian meal. The ‘adapt it’ tips show you how to change up the recipe to enhance the nutritional content or change ingredients to suit your dietary needs.