Free Meal Plans for Kiwi's
Coming up with dinner ideas is hard and shopping is expensive. So let us take the hard work out of it for you!
Each week we will send you 5 new recipes using the current supermarket specials. Totally FREE!
PLUS, you will get full access to browse and share our database of 400+ recipes anytime.
How it works
Sign Up
It takes 2 minutes to sign up.
No fees, no contracts
Get Your Meal Plan
You'll recieve a good value, nutritious meal plan every week
Customise Your Plan
Swap recipes and adjust servings based your family needs
Grab Your Groceries
Shop how and where you want with our easy shopping list
Enjoy full access to our entire range of healthy recipes
Developed by a Kiwi Mum, for Kiwi families.
Vegetarian / Plant-Based
Nourish your family and save the planet with our huge range of plant based meals.
Dairy Free
Allergies make planning extra tough but our dairy free recipes take the hassle out of dinner.
Budget
When you're strapped for cash our budget recipes are a yummy, pocket-friendly solution.
Low Salt
If you need a low salt diet, these recipes have <1000mg sodium per serve.
Gluten Free
Whether you're sensitive or intolerant, we have loads of gluten free recipes you will love.
Kid Friendly
Man kids can be fussy! Stop the arguments with our kid-friendly dinner recipes.
Heart Healthy
These low fat recipes have lots of vege, whole grains and a balanced portion of meat or fish.
Low Fat
Try our low fat recipes for dinners with 3g of fat per 100 calories, or less.
Ready in 30
Take some pressure off with our quick recipes perfect for the dreaded weeknight rush.
Low Carb
Trying to reduce your carb intake? Our low carb recipes make dinner without the bloat easy.
Low Calorie
Watching what you eat? Check out our range of recipes with under 500 calories per serve.
Diabetic
Wholefoods recipes that are high in vegetables and low in processed carbs.
Do you want a free meal plan every week?
Check Out Some Of Our Recipes
Never run out of ideas again. We have hundreds of easy to follow recipes designed for the modern Kiwi family. No fancy ingredients and no complicated techniques. Just good food in less time.
Add extra Recipes
Search for recipes, then drag and drop your favourites into the Menu Planner.
Warm Chickpea Salad with Baked Salmon
Ingredients
- 400 g salmon fillets
- 1 Tbsp butter
- 0.5 tsp salt
- 0.5 tsp pepper
- 3 garlic cloves
- 1 lemon
- 0.5 C parsley
- 800 g chickpeas
- 250 g cherry tomatoes
- 1 red onion
- 200 g spinach
- 2 Tbsp olive oil
- 2 garlic cloves
- 1 tsp chilli flakes
- 1 Tbsp lemon juice
- 0.5 tsp salt
- 0.5 tsp pepper
Vietnamese Chicken Pho soup (Pho Ga)
Ingredients
- 1 Tbsp vegetable oil
- 3 shallots
- 4 cloves garlic
- 10 g ginger (fresh)
- 1.5 L chicken stock
- 500 g chicken thighs (bone in)
- 1 lemongrass stalk
- 1 tsp coriander seeds
- 0 tsp Chinese five spice
- 0 tsp black pepper
- 3 star anise
- 0 tsp cinnamon
- 1 Tbsp fish sauce
- 1 tsp white sugar
- 360 g vermecilli noodles
- 1 red onion
- 200 g bean sprouts
- 10 g fresh coriander
- 1 lime
- 1 red chili
Vietnamese Chicken Noodle Salad
Ingredients
- 85 g vermicelli noodles
- 2 Tbsp fish sauce
- 1 lime
- 1 garlic cloves
- 2 tsp vegetable oil
- 2 tsp brown sugar
- 0.5 tsp chilli flakes
- 2 C bean sprouts
- 1 carrot
- 0.5 cucumber
- 2 spring onions
- 200 g shredded chicken
- 0.25 C peanuts
- 3 tbsp fresh coriander
- 3 Tbsp sweet chilli sauce
Veggie Burgers with Kumara Chips
Ingredients
- 300 g chickpeas
- 1 onion
- 5 garlic cloves
- 1 C parsley
- 0.25 tsp salt
- 0.25 tsp pepper
- 1 tsp paprika
- 1 tsp ground cumin
- 1 tsp baking powder
- 4 wholemeal burger buns
- 3 tomatoes
- 0.5 cucumber
- 1 C cheese
- 0.5 C mayonnaise
- 500 g kumara
- 0 Tbsp vegetable oil
- 0.5 tsp cayenne pepper
- 1 tsp salt
- 1 tsp pepper
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Frequently Asked Questions
No catch, prmose. This is a 100% free service available to Kiwi’s who need some help planning their dinners and keeping their grocery bill down.
No fees, no contracts and unsubscribe anytime.
Currently we use Countdown but we’re not affiliated with Countdown in any way.
We use Countdown specials for one simple reason – most of their pricing is nationwide. This means the meal plans we create and price can usually be replicated by you wherever you are in NZ.
Unfortunately Pak n Save pricing is different at every store and so we’re not able to create meal plans that work nationwide.
That siad, you are of course free to take our shopping lists to your supermakret of choice.
No, we just provide free meal plans.
The upside is that means you can shop at your favourite supermarket, grab any specials and change ingredients according to your family preferences or whats already in your pantry.
We do all the planning and you keep all the flexibility.
Yes. We have a huge range of recipes ranging from gluten free to plant-based.
See all our dietary options here.
Every week we will send out a meal plan which we deisgn based on current supermarket specials rather than a specific diet. However you can swap and change recipes according to your familes needs.
Yes. Each of our recipes has nutritional information.
We strive to keep the information as accurate as possible, but cannot guarantee it.
Absolutely. Every recipe , every meal plan and every shopping list can be downloaded and printed.
So if you prefer a hard copy whilst cooking and shopping, we’ve got you covered.
Grub’s Up is based in Christchurch and we are not affiliated with any supermarket or brand.
You can contact Grub’s Up anytime via the Contact Page here.
We will strive to get back to you in 48 hours.