This week 4 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!
Week 4 downloads
Tips for this meal plan
- The dishes this week can be cooked in any order you like.
- Quinoa is a shared ingredient this week. If preferred, bulghur wheat, pearl barley, or brown rice can be used instead.
- Red onion is a shared ingredient used in the meals that use quinoa. Store the cut onion in a container in the fridge between making the meals.
- You can use salad ingredients you already have at home instead of buying a bag of seasonal salad leaves.
- To stop your salad leaves going soggy, open the bag when you get home and pop a piece of paper towel on each side of the bag, then fold it closed. This will absorb excess moisture and keep the leaves fresh.
- You can cook less rice than stated in the recipes to suit what your family will eat. If you have leftover uncooked rice store it in a sealed container in the pantry and use in other recipes.
- Eggs are listed as a staple ingredient – two are used in the fish cakes recipe but can be omitted if preferred.
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About the Love Food Hate Waste weekly meal plans
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 summer 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.