Fast Forward Nutrition
The FORWARD Method™
The best protein specials at Coles, Woolworths and ALDI this week, checked every week by a clinical nutritionist. Compare price per kilo, turn a special into a meal, check the nutrition and build your shopping list.
This week's specials
Good value this week — and what you can make with it.
Turn this week's specials into dinner
Weekly Special Meal Planner
- Build the meal
- Check the nutrition
- Get recipe inspiration
- Build your shopping list
Already get the weekly guide? Open Planner — you already have access.
- 1Pick
- 2Build
- 3Check
Build a meal
Your meal stays on your phone — nothing you enter here is sent anywhere.
My shopping list
Check your cupboard first — tap the circle next to anything you already have and it drops off the list.
What are you doing next?
Stop guessing. Start moving FORWARD.
For personalised nutrition advice based on your health, lifestyle and goals, explore The FORWARD Method™.
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Common questions
When are the specials updated?
Every week, when the new Coles, Woolworths and ALDI catalogues start on Wednesday. Prices are checked against the printed catalogues, or the ALDI shelf price where marked.
Which supermarkets are included?
Coles, Woolworths and ALDI, using NSW prices. Prices and availability can vary by state and store.
What do Budget, Mid and Premium mean?
They sort each week’s buys by price per kilo, so you can compare packs of different sizes fairly. As a rough guide, Budget is up to about $10 a kilo, Mid is about $10 to $20, and Premium is $20 and over. The lines can shift from week to week as prices move and specials come and go. The point isn’t to fit every product neatly into a price bracket. It’s to help you find good-value protein, get good nutrition onto the end of your fork, and vary your protein choices across the week.
How do I turn a special into a meal?
Tap a product, then Plan a meal. You’ll see a simple meal built around it, check the nutrition and add everything to your shopping list.
Who chooses the Top Buys?
Jon Bowly, clinical nutritionist at Fast Forward Nutrition, picks five good-value, protein-focused buys from each week’s catalogues.
How are the buys chosen?
Every week Jon reads the Coles, Woolworths and ALDI catalogues and compares each protein by price per kilo, so different pack sizes compare fairly. A special only makes the list if it’s genuine value: it’s checked against that product’s usual shelf price, not just the “was” price on the ticket, and against ALDI’s everyday price for the same cut. The Top Buys are the five that stand out for value and nutrition, favouring whole cuts over heavily processed ones and a mix of proteins across the week. FFN is independent: retailers don’t pay to be included.
What's actually worth buying this week?
New catalogues land Wednesday across Coles, Woolworths and Aldi. Hundreds of specials, and the good ones are rarely the ones on the front page.
Every item here has been looked at by a clinical nutritionist, not a marketing team. Build a meal around what's on special, check the nutrition, take the shopping list with you.
