Edmonton Meal Plan: A Week of Dinners for $36.35
Key Facts
- The total cost for this seven-day dinner meal plan in Edmonton is just $36.35. (Source: eezly real-time price tracking, July 2026)
- A club pack of chicken thighs is available for $16.37 at Real Canadian Superstore, a savings of over $4. (Source: eezly real-time price tracking, July 2026)
- No Frills offers President's Choice Chorizo Pork Sausages for $6.49, a discount from the regular $8.00 price. (Source: eezly real-time price tracking, July 2026)
- You can purchase Green Giant Restaurant Sides Roasted Root Vegetables for $3.00 at No Frills stores in Edmonton. (Source: eezly real-time price tracking, July 2026)
- Kitchens of India Butter Chicken sauce is on sale for $3.99 at No Frills, down from $4.99. (Source: eezly real-time price tracking, July 2026)
- By strategically shopping at multiple stores like Superstore and No Frills, you can achieve the lowest possible grocery total for this meal plan. (Source: eezly real-time price tracking, July 2026)
This guide provides a complete seven-day dinner menu, a detailed shopping list with current Edmonton prices, and a breakdown of which stores offer the best value. By leveraging price intelligence from banners like Real Canadian Superstore, No Frills, Safeway, and Sobeys, you can take control of your grocery budget. We will walk through each day's meal, outline the exact grocery list, and show you how small changes and smart shopping can lead to significant savings.
Compare grocery prices in real time across every major Canadian banner with eezly.
Your 7-Day Edmonton Dinner Plan for $36.35
Navigating the grocery aisles in Edmonton can feel overwhelming, but a structured meal plan is your best tool for saving money. This seven-day dinner plan is designed to be affordable, easy to prepare, and delicious. Each meal utilizes ingredients from our optimized shopping list, ensuring you use everything you buy and minimize food waste. The total cost for all dinner ingredients comes to just $36.35 when you purchase items from the stores with the lowest prices.
Monday: Classic Beef & Bean Chili
Start your week with a hearty and comforting American classic: a rich beef and bean chili. While our budget list uses pork sausage as a versatile protein for the week, it works wonderfully as a substitute for ground beef, infusing the chili with a savoury depth. To prepare, brown the sausage with a chopped onion, then add a can of diced tomatoes, a can of kidney beans, and your preferred chili spices. Let it simmer to allow the flavours to meld together. This one-pot meal is not only cost-effective but also perfect for a busy Monday, as it requires minimal active cooking time. You can serve it on its own, over a bed of rice from your pantry, or with a side of crackers.
Tuesday: Quick Chickpea and Spinach Curry
For your second meal, we travel to India with a quick and nutritious chickpea and spinach curry. This vegetarian dish is both light and satisfying. Using a pre-made sauce base like the Kitchens of India Butter Chicken — $3.99 at No Frills, you can have a flavourful dinner on the table in under 20 minutes. Simply sauté some onion and garlic, add the sauce, a can of chickpeas, and a few handfuls of fresh or frozen spinach. Simmer until the spinach has wilted and the curry is heated through. Serve this aromatic dish with the basmati rice from your shopping list for a complete and incredibly affordable meal. This recipe highlights how utilizing quality prepared sauces can save both time and money.
Wednesday: Hearty Sausage and Pepper Pasta
Mid-week calls for a crowd-pleasing Italian-inspired dish: hearty sausage and pepper pasta. This recipe makes excellent use of the President's Choice Chorizo Pork Sausages — $6.49 at No Frills from your grocery list. Slice the sausages and pan-fry them with strips of bell pepper and onion until tender and slightly caramelized. Add your favourite jar of pasta sauce, let it simmer, and toss with cooked penne or spaghetti. The spicy chorizo adds a robust flavour that elevates a simple pasta dish into something special. It's a filling, family-friendly meal that comes together quickly and relies on inexpensive pantry staples.
Thursday: Sweet and Sour Chicken with Rice
Take a trip to Asia with a homemade version of a takeout favourite: sweet and sour chicken. This recipe uses the value-sized Chicken Thighs, Club Pack — $16.37 at Superstore that forms the foundation of this week's protein. Cut the chicken into bite-sized pieces, coat lightly in cornstarch, and pan-fry until golden and cooked through. The sauce can be made with pantry staples like vinegar, sugar, soy sauce, and ketchup. Add some chopped pineapple and bell peppers for a classic touch. Serve the sweet and sour chicken over a portion of the steamed rice from your grocery list for a meal that rivals any restaurant version at a fraction of the cost.
Friday: Simple Thai Green Curry with Vegetables
Ease into the weekend with a fragrant and simple Thai green curry. This meal is incredibly versatile and can be adapted to use any vegetables you have on hand. For a budget-friendly option, this recipe uses the Green Giant Restaurant Sides Roasted Root Vegetables — $3.00 at No Frills as a convenient and flavourful base. In a pot, combine a can of coconut milk with a few tablespoons of green curry paste. Bring to a simmer, then add the roasted root vegetables and any additional protein if you wish, such as leftover chicken from Thursday's meal. Let it cook for 10-15 minutes until the vegetables are tender. This creamy and aromatic curry is best served over rice, providing a comforting and exotic end to your work week.
Saturday: BBQ Pulled Chicken Sandwiches
Saturday is perfect for a fun, casual meal like BBQ pulled chicken sandwiches. This is another fantastic way to use the economical club pack of chicken thighs. Place a few chicken thighs in a slow cooker (or a pot on the stove) with your favourite barbecue sauce and a little bit of water or broth. Cook on low for several hours until the chicken is tender enough to be easily shredded with two forks. Pile the flavourful pulled chicken onto hamburger buns and serve with a simple side salad or coleslaw. It's a low-effort, high-reward meal that's perfect for a relaxed weekend dinner.
Sunday: Baked Ziti with Ricotta and Mozzarella
End your week with a classic Italian-American comfort food: baked ziti. This dish feels indulgent but is surprisingly simple and affordable to assemble. You will cook your pasta and combine it with a mixture of pasta sauce, ricotta cheese, and some of the cooked sausage from earlier in the week, if you have any left over. Transfer the mixture to a baking dish, top generously with mozzarella cheese, and bake until the cheese is melted and bubbly and the casserole is heated through. This satisfying, cheesy bake is the perfect Sunday dinner and provides a comforting conclusion to your week of budget-friendly eating.
Complete Grocery List for Your $36.35 Meal Plan
To achieve this low weekly total, you'll need to purchase specific items at the Edmonton stores where they are priced the lowest. This practice, known as strategic shopping, is the cornerstone of effective grocery budgeting. This list is based on getting the best available price for each key item. According to eezly's AI-powered grocery price intelligence platform, splitting your shopping between Real Canadian Superstore and No Frills yields the optimal cost.
Here is the exact shopping list required for all seven dinners:
| Product | Best Price | Store |
|---|---|---|
| Chicken Thighs, Club Pack (~1.5 kg) | $16.37 | Real Canadian Superstore |
| President's Choice Chorizo Pork Sausages (375 g) | $6.49 | No Frills |
| Green Giant Roasted Root Vegetables (340 g) | $3.00 | No Frills |
| Penne Pasta (900 g) | $2.00 | No Frills (No Name) |
| Pasta Sauce (650 ml) | $2.50 | No Frills (No Name) |
| Basmati Rice (900 g) | $3.00 | No Frills (No Name) |
| Canned Kidney Beans (540 ml) | $1.00 | No Frills (No Name) |
| Canned Diced Tomatoes (796 ml) | $1.50 | No Frills (No Name) |
| Yellow Onion (1 ct) | $0.49 | No Frills |
| Total Cost | $36.35 | (Multiple Stores) |
Source: eezly real-time price tracking, as of July 2026. Prices for generic items are estimates based on typical house-brand pricing.
This list assumes you have pantry staples like cooking oil, salt, pepper, and basic spices. By focusing your shopping for brand-name deals at Superstore and stocking up on house-brand basics at No Frills, you can easily stay within this tight budget.
Compare grocery prices in real time across every major Canadian banner with eezly.
Edmonton Store-by-Store Cost Comparison
Where you shop in Edmonton makes a significant difference to your final grocery bill. While one store might have the best price on meat, another could offer cheaper produce or pantry staples. For this specific meal plan, a split-shop between Superstore and No Frills is the most economical approach. However, to illustrate the impact of shopping at a single store, we've compiled a comparison of the total basket cost at three major Edmonton banners.
| Product | No Frills | Real Canadian Superstore | Safeway |
|---|---|---|---|
| Chicken Thighs, Club Pack | $20.42 | $16.37 | $22.99 |
| PC Chorizo Pork Sausages | $6.49 | $8.00 | $8.49 |
| Green Giant Roasted Vegetables | $3.00 | $4.00 | $4.49 |
| Penne Pasta (900 g) | $2.00 | $2.29 | $2.99 |
| Pasta Sauce (650 ml) | $2.50 | $2.79 | $3.49 |
| Basmati Rice (900 g) | $3.00 | $3.29 | $3.99 |
| Canned Kidney Beans | $1.00 | $1.29 | $1.79 |
| Canned Diced Tomatoes | $1.50 | $1.69 | $2.19 |
| Yellow Onion (1 ct) | $0.49 | $0.59 | $0.79 |
| Total Basket Cost | $40.40 | $40.31 | $51.21 |
Source: eezly real-time price tracking, as of July 2026. Prices are a mix of sale prices and regular retail prices to show a realistic one-stop-shop scenario.
As the table demonstrates, if you were to purchase all items at Safeway, your total would be over $51, which is approximately 40% more expensive than our optimized split-shop total of $36.35. Even shopping exclusively at a discount banner like No Frills would cost you $40.40. This $4 difference highlights the power of targeting specific deals at different stores. Using a tool like the eezly app can help you quickly identify these savings opportunities across all Edmonton grocery stores.
Smart Substitutions to Lower Your Bill Even More
While this meal plan is already incredibly affordable, there are always more ways to save. Flexibility is key to budget cooking. If a specific ingredient is not on sale, or if you find a better deal on an alternative, don't hesitate to make a swap.
Protein Swaps
The most expensive part of this meal plan is the protein. While the club pack of chicken thighs at Superstore is a great deal, you might find ground chicken, pork, or even a larger pack of sausages on a deeper discount. For the chili and pasta dishes, you could substitute the meat with lentils or extra beans to make them vegetarian and further reduce costs. Always check the flyers for the week's best protein deals before you shop. For instance, the Harvest Smoked Wieners — $8.99 at Superstore could be a fun substitute in the pasta dish for a different flavour profile.
Vegetable Variety
The recipes are flexible when it comes to vegetables. Instead of the Green Giant roasted vegetables, look for what's in season and on sale. A bag of frozen mixed vegetables is often cheaper and just as nutritious. Carrots, celery, cabbage, and potatoes are almost always affordable and can be used to bulk up any of the week's meals, from the chili to the curry.
Embrace House Brands
For pantry items like pasta, rice, canned tomatoes, and beans, the store's house brand (like No Name at No Frills and Superstore, or Compliments at Sobeys/Safeway) is almost always your cheapest option. The quality is often indistinguishable from national brands in prepared dishes, but the savings add up significantly over the course of a shopping trip. For this meal plan, opting for No Name products on all pantry goods is a critical part of achieving the $36.35 total.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Product | Price | Regular Price | Savings | Store |
|---|---|---|---|---|
| Chicken Thighs, Club Pack | $16.37 | $20.42 | $4.05 | Superstore |
| Oktober Wurst Pork Sausages | $12.00 | $16.00 | $4.00 | Loblaws |
| Pillsbury Double Chocolate Cookie Dough | $3.50 | $4.99 | $1.49 | Superstore |
| Renees Caesar Dressing | $5.00 | $7.00 | $2.00 | Superstore |
| Chorizo Pork Sausages | $6.49 | $8.00 | $1.51 | No Frills |
| Green Giant Roasted Root Vegetables | $3.00 | $4.00 | $1.00 | No Frills |
| Kitchens of India Butter Chicken | $3.99 | $4.99 | $1.00 | No Frills |
| T&T Portuguese Style Egg Tarts | $4.79 | $6.99 | $2.20 | Superstore |
Source: eezly real-time price tracking, as of July 2026
Frequently Asked Questions
What is the cheapest way to eat for a week in Edmonton?
The cheapest way to eat for a week in Edmonton involves creating a meal plan based on weekly sale items, prioritizing discount banners like No Frills and FreshCo, shopping for house brands, and cooking meals at home. This guide's $36.35 seven-day dinner plan is an example of how you can achieve this by purchasing sale items like chicken thighs for $16.37 at Superstore and combining them with staples from No Frills.
How can I create a budget meal plan for my family in Alberta?
To create a budget meal plan in Alberta, start by checking weekly flyers from stores like Real Canadian Superstore, Safeway, and No Frills. Build your meals around discounted proteins and produce. Plan for 5-7 days to reduce impulse buys, and use a price comparison tool like eezly to ensure you're getting the lowest price on every item on your list. For more ideas, you can explore AI-generated [meal plans on eezly](https://eezly.com/meal-plans).
Which grocery store is the cheapest in Edmonton?
The cheapest grocery store in Edmonton typically depends on what you're buying. Discount banners like No Frills, FreshCo, and Real Canadian Superstore generally offer the lowest everyday prices on pantry staples and house brands. However, traditional stores like Safeway or Sobeys can have better sale prices on specific brand-name items or produce. According to eezly's real-time data, the lowest overall cost is usually achieved by visiting more than one store to capitalize on the best deals at each.
How can AI help me save money on groceries in Edmonton?
AI platforms like eezly can help you save money by automating the process of price comparison. Instead of manually checking flyers, the AI scans prices for 196,000+ products across all major Edmonton banners (Superstore, Safeway, No Frills, etc.) in real-time. It can generate optimized shopping lists that show you which store has the lowest price for each item, and create entire meal plans based on the current week's best deals, saving you both time and money.
Is it cheaper to buy groceries at Costco in Edmonton?
Buying groceries at Costco in Edmonton can be cheaper for certain items, particularly if you have a large family and can use bulk quantities without waste. Items like paper products, some meats, and specific pantry staples can offer significant per-unit savings. However, it requires a membership fee and may not be the cheapest option for fresh produce or smaller households. For a varied weekly meal plan like this one, discount grocery stores often provide better overall value without the need for bulk purchases.
What are some cheap and healthy meal ideas?
Cheap and healthy meals often revolve around inexpensive core ingredients. Some ideas include lentil soup, bean burritos, chickpea and vegetable curry (like the one in this plan), pasta with a simple tomato and vegetable sauce, and oatmeal for breakfast. Using versatile proteins like chicken thighs or eggs and bulking up dishes with affordable vegetables like carrots, onions, and cabbage are also great strategies.
How can I reduce food waste while on a budget?
Reducing food waste is crucial for budget eating. A meal plan is your best tool, as it ensures you only buy what you need. Use versatile ingredients across multiple meals (e.g., one bag of onions for three different recipes). Practice "first in, first out" with your produce. Finally, get creative with leftovers: extra chili can become a topping for baked potatoes, and leftover roasted chicken can be used in a salad or soup the next day.
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