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Weekly Grocery Index
Compare the latest verified fixed basket across major Australian supermarkets before you decide what to cook.
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From grocery prices to a plan you can actually cook.
Start with dated grocery evidence, shape a budget that works for your household, then turn your idea into a complete meal plan and shopping list.
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What can I cook?
Set a dinner budget, household size and preference to see a practical family meal preview from the verified basket.
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Recipe Cost Calculator
Paste a recipe and compare transparent planning estimates at ALDI, Coles and Woolworths.
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Build my full MealPantry week
Turn your budget, family size and food preferences into seven dinners and one editable shopping list.
Build my planPrice promise: The Weekly Grocery Index and calculator show dated planning evidence. Prices, stock, brands and pack sizes can vary by store and week.
Flagship plan
Latest Verified Family Meal Plan
See the specials-first plan format: seven dinners, a family budget and a ready-to-shop list.
Explore the planMealPantry data project
Weekly Grocery Index
Learn the transparent method for comparing a fixed dinner basket across major supermarkets.
Explore the Index
Savings Tips
How to Cut Your Grocery Bill Using Supermarket Catalogues (2026 Guide)
Woolworths and Coles refresh their specials every Wednesday. Planning around weekly catalogues can help households reduce unnecessary grocery spending.
6 min readRead
Budget Recipes
10 Cheap Italian Recipes Under $3 a Serve (Aussie Budget Edition)
Italian cucina povera turns cheap pantry staples into dinners that taste like a trattoria. Every recipe below comes in under $3 a serve at Australian supermarket prices.
7 min readRead
Meal Planning
Budget Meal Planning for Australian Families: Feed 4 for $150 a Week (2026)
The average family of four spends $274 a week on groceries. With a bit of structure — and the right specials — you can feed the same family for closer to $150.
8 min readRead
Supermarket Guides
Woolworths vs Coles vs ALDI vs IGA: Which Is Cheapest in 2026?
We pulled the March 2026 CHOICE basket survey across 104 supermarkets. ALDI wins on shelf price — but the cheapest total shop isn't that simple.
7 min readRead
Grocery Savings
The 7 Biggest Grocery Shopping Struggles Australians Face (and How to Fix Each One)
Rising bills, dinner stress, food waste, meal boredom — the 7 grocery struggles every Aussie household faces, and one app that fixes them all.
8 min readRead
Budget Meal Planning
How to Feed a Family of Four for $150 a Week
A simple budget framework, a full 7-day plan under $150, and the app that builds it around this week's specials. See how the illustrative budget gap adds up.
8 min readRead
Healthy on a Budget
Healthy Dinners Under $3 a Serve, From 8 Cuisines
Eight nourishing dinners across 8 cuisines, all under $3 a serve at Aussie supermarket prices. Eat well on a real budget — beans, lentils and seasonal veg do the work.
7 min readRead
Weight-Loss Injections
What to Eat on Weight-Loss Injections: The Budget, Muscle-Protecting Meal Plan
Eating less isn't the answer. Here's how to protect muscle with high-protein, nutrient-dense meals on a budget while on a GLP-1 medicine like Ozempic, Wegovy or Mounjaro.
9 min readRead
Wegovy Nutrition
What to Eat on Wegovy: Foods to Choose, Foods to Limit & a 7-Day Meal Plan
Been prescribed Wegovy? Your appetite has changed — so every mouthful matters more. Here's what to eat, what to limit, and a practical 7-day dinner plan built around Aussie supermarket specials.
10 min readRead
Ozempic · Vegetarian
Vegetarian on Ozempic? High-Protein Foods + a 7-Day Meal Plan
Vegetarian and taking Ozempic? Eggs, paneer, tofu, lentils, chickpeas and cottage cheese can all anchor satisfying smaller meals. Here's a food-by-food guide and a practical 7-day plan.
9 min readRead
GLP-1 · Vegetarian
What to Eat on Wegovy or GLP-1 Medicines if You're Vegetarian
On a GLP-1 and vegetarian? Every smaller meal needs a real protein anchor. Here are the best vegetarian protein foods, a protein-anchor rule and a practical 7-day plan.
9 min readRead
GLP-1 · Vegan
What to Eat on Wegovy or GLP-1 Medicines if You're Vegan
Vegan on a GLP-1? You can still hit your protein — tofu, tempeh, lentils, chickpeas, edamame and soy foods are your anchors. Includes a 7-day plant-based plan around supermarket specials.
9 min readRead
Mounjaro Nutrition
What to Eat on Mounjaro: Foods to Choose, Foods to Limit & a 7-Day Meal Plan
Been prescribed Mounjaro (tirzepatide)? The dual GLP-1/GIP mechanism can suppress appetite more than older GLP-1 meds — which makes food quality even more important. Here's what to eat, what to limit, and a 7-day dinner plan.
10 min readRead
GLP-1 · Protein Meals
Protein-Rich Meals for a Smaller Appetite — Free to Unlock in the MealPantry App
On a weight-loss medication, every smaller meal needs to count. Here are 50 protein-forward meals across 8 cuisines, designed for smaller appetites and planned around supermarket specials.
4 min readRead
Family Meal Planning
Meal Planning for Ageing Parents & Family Carers
Organise meals, grocery shopping and budgets for an ageing parent, with practical support for family carers.
5 min readRead
GLP-1 Meal Planning
GLP-1 Meal Planner Australia — Plan Your Week
Plan weekly meals and a shopping list around your budget while organising a GLP-1 medication routine.
5 min readRead
Supermarket Specials
7 Dinners From the Latest Verified Supermarket Specials
Seven family dinners anchored to the latest verified Australian supermarket specials, with estimated costs and a ready-to-shop list.
5 min readRead
Budget Family Meals
Latest Verified Family Meal Plan — Australia
Seven family dinners built from current Australian supermarket specials, with a practical budget and shopping list.
5 min readRead
Budget Family Meals
$150 Weekly Family Grocery Meal Plan — Australia
A varied seven-dinner family plan built from Australian supermarket specials, with room for lunches and extras.
5 min readRead
ALDI Meal Planning
ALDI Budget Meal Plan — Australia
Seven family dinners built around ALDI value, Special Buys and a ready-to-shop weekly list.
5 min readRead
Cheap Dinner Ideas
Cheap Dinner Ideas Under $15 — Australia
Ten cheap family dinner ideas under $15, built around supermarket specials and everyday pantry staples.
5 min readRead
Coles Specials
Coles Specials Meal Plan — Latest Verified
Turn the latest verified Coles specials into seven family dinners and a shopping list around your budget.
5 min readRead
Supermarket Comparison
Coles vs Woolworths: What Should You Cook From the Latest Verified Basket?
A fixed seven-dinner family basket comparison framework for choosing the best-value shop.
5 min readRead
Weekly Family Meals
Cheapest Family Meals From the Latest Verified Basket — Australia
Budget-friendly family dinners built from the latest verified Australian supermarket specials, with estimated costs and a ready-to-shop plan.
5 min readRead
Pantry Meal Planning
What Can I Cook With What I Have?
Turn pantry and fridge staples into dinner, then top up only what is missing from the latest verified specials.
5 min readRead
Woolworths Specials
Woolworths Specials Meal Plan — Latest Verified
Turn the latest verified Woolworths specials into seven family dinners and a shopping list around your budget.
5 min readRead