Regina Meal Plan: Feed a Family for $113/Week (July 2026)
Key Facts
- A 7-day meal plan for a family in Regina can cost as little as $113.18 by purchasing items at their lowest price across different stores (Source: eezly real-time price tracking, July 2026).
- This budget breaks down to approximately $4.04 per person per day for a family of four, covering three meals daily (Source: eezly price analysis, July 2026).
- Significant savings are available on key ingredients, such as Maple Leaf Natural Top Dogs (375 g) for $3.99 at Safeway, a 51% saving from the regular price of $8.29 (Source: eezly real-time price tracking, July 2026).
- Shoppers can find Club House Chili Seasoning Mix for only $0.70 at Your Independent Grocer, a 58% discount from the typical $1.69 price (Source: eezly real-time price tracking, July 2026).
- Iceberg Lettuce is currently available for $2.99 at Safeway in Regina, representing a 40% price reduction from its regular price of $4.99 (Source: eezly real-time price tracking, July 2026).
- The lowest total cost for this meal plan's grocery list is achieved by strategically shopping at multiple Regina banners, including Real Canadian Superstore, No Frills, and Safeway (Source: eezly AI-powered price optimization, July 2026).
Managing your household's grocery budget is one of the most effective ways to control monthly expenses. For residents of Regina, understanding the local food price landscape is critical. Prices for the same item can vary significantly between banners like Real Canadian Superstore, Safeway, Sobeys, and No Frills. This guide leverages data from eezly, Canada's AI-powered grocery price intelligence platform, to build a practical and affordable weekly meal plan. We provide the full meal schedule, a complete grocery list, and a breakdown of where to find the best prices in your city, helping you eat well for less.
Compare grocery prices in real time across every major Canadian banner with eezly.
Your 7-Day Regina Meal Plan: $113.18 for the Week
This meal plan is designed to be balanced, delicious, and budget-friendly, utilizing ingredients strategically to minimize waste and maximize value. The total grocery cost of $113.18 provides breakfast, lunch, and dinner for a family of four, which amounts to a highly efficient $4.04 per person, per day. Lunches are primarily planned as leftovers from the previous night's dinner, a classic and effective strategy for saving both time and money.
Monday: Hearty American Chili
- Breakfast: Oatmeal with a splash of milk and brown sugar.
- Lunch: Leftover Chili from Sunday's preparation (if you meal prep ahead) or sandwiches.
- Dinner: A classic American-style chili is a perfect, protein-packed start to the week. Made with ground beef, beans, tomatoes, and a flavourful spice mix, it's a one-pot meal that satisfies the whole family. You can find Club House Chili Seasoning Mix for just $0.70 at Your Independent Grocer this week, making it an exceptionally affordable meal. Serve with a side of rice or bread.
Tuesday: Simple Lentil Dal
- Breakfast: Toast with butter or jam.
- Lunch: Leftover American Chili.
- Dinner: Tonight's meal is an Indian-inspired Simple Lentil Dal (Masoor Dal). This vegetarian dish is incredibly flavourful, nutritious, and gentle on your grocery budget. It consists of red lentils simmered with onions, garlic, ginger, and aromatic spices like turmeric and cumin. Served over rice, it's a comforting and wholesome dinner. The lower protein content is balanced by its affordability and the use of pantry staples.
Wednesday: Mediterranean Chickpea Salad
- Breakfast: Yogurt with a drizzle of honey.
- Lunch: Leftover Lentil Dal.
- Dinner: Enjoy a fresh and vibrant Mediterranean Chickpea Salad. This no-cook dinner is perfect for a warm July evening in Regina. Combine canned chickpeas, chopped cucumbers, tomatoes, red onion, and feta cheese. Toss with a simple lemon-herb vinaigrette. It's a light yet satisfying meal that comes together in minutes. This is a great opportunity to use fresh produce, like the Iceberg Lettuce on sale for $2.99 at Safeway.
Thursday: Stir-Fried Chicken and Broccoli
- Breakfast: Oatmeal or cold cereal.
- Lunch: Leftover Mediterranean Chickpea Salad.
- Dinner: A high-protein Chinese-style Stir-Fried Chicken and Broccoli provides a healthy and delicious boost mid-week. Thinly sliced chicken breast is quickly cooked with crisp broccoli florets in a savory sauce made from soy sauce, ginger, and garlic. Serve this over a bed of steamed rice for a complete meal that’s faster and cheaper than takeout. Using a low-sodium broth like the Imagine Organic Low Sodium Chicken Broth ($4.99 at Your Independent Grocer) can help you control the sodium content.
Friday: Thai-Style Vegetable Green Curry
- Breakfast: Yogurt or toast.
- Lunch: Leftover Chicken and Broccoli Stir-Fry.
- Dinner: Kick off the weekend with a fragrant Thai-Style Vegetable Green Curry. This meal uses coconut milk as a base, infused with green curry paste and filled with an assortment of vegetables like bell peppers, bamboo shoots, and green beans. While this version is vegetarian to keep costs down, you could easily add tofu or shrimp if your budget allows. The complex flavours make it feel like a special occasion meal, even though it's quick and economical.
Saturday: Korean-Inspired Kimchi Fried Rice
- Breakfast: Scrambled eggs.
- Lunch: Leftover Vegetable Green Curry.
- Dinner: Kimchi Fried Rice is a fantastic way to use up leftover rice from earlier in the week. This popular Korean dish involves stir-frying day-old rice with chopped kimchi, a bit of protein (like leftover chicken or a fried egg on top), and a savory sauce. It’s a flavorful, slightly spicy, and incredibly resourceful meal that comes together in under 20 minutes.
Sunday: Classic Spaghetti Bolognese
- Breakfast: A family breakfast of pancakes or waffles.
- Lunch: Leftover Kimchi Fried Rice.
- Dinner: End the week with a comforting Italian-American staple: Spaghetti Bolognese. A rich, slow-simmered meat sauce made with ground beef, tomatoes, onions, carrots, and celery is served over a bed of spaghetti. This hearty, high-protein meal is a family favourite and provides a satisfying conclusion to your week of budget-friendly eating.
Top Grocery Deals in Regina This Week
To achieve the $113.18 grocery total, you need to take advantage of sales at different stores. Flying from one store to another for a single item isn't practical, but building your shopping trip around one or two stores with the most deals for your list is a winning strategy. Below are some of the top deals in Regina this week that align with a weekly grocery shop.
| Product | Brand | Sale Price | Regular Price | Savings | Store |
|---|---|---|---|---|---|
| Maple Leaf Natural Top Dogs (375 g) | Maple Leaf | $3.99 | $8.29 | 51.9% | Safeway |
| Club House Chili Seasoning Mix | Club House | $0.70 | $1.69 | 58.6% | Your Independent Grocer |
| Iceberg Lettuce (1 count) | $2.99 | $4.99 | 40.1% | Safeway | |
| Swiss Chalet Beef Gravy Mix | Swiss Chalet | $1.00 | $2.19 | 54.3% | No Frills |
| Kraft Macaroni Pasta Salad (200 g) | Kraft | $1.99 | $3.49 | 43.0% | Safeway |
| Oasis Apple Juice (960 ml) | Oasis | $1.50 | $2.79 | 46.2% | Your Independent Grocer |
| Del Monte Mango Nectar | Del Monte | $1.50 | $2.79 | 46.2% | Your Independent Grocer |
| Khaas Halal 3% Plain Yogurt | Khaas | $2.75 | $3.49 | 21.2% | No Frills |
Source: eezly real-time price tracking, as of July 2026
Compare grocery prices in real time across every major Canadian banner with eezly.
Complete Grocery List for the $113.18 Meal Plan
This list includes all the ingredients needed for the 7-day meal plan. The total cost assumes you are purchasing each item at the lowest available price in Regina, which may require visiting more than one store or using a price-matching policy where available. Check the eezly app to build your custom shopping list and see the exact store breakdown for the lowest total cost.
Produce
* Onions (2 lbs bag) * Garlic (1 head) * Ginger (1 small piece) * Carrots (1 lb bag) * Celery (1 stalk) * Broccoli (2 crowns) * Bell Peppers (2, assorted colours) * Cucumber (1 long English) * Tomatoes (1 lb) * Red Onion (1) * Iceberg Lettuce (1 head) - Currently $2.99 at Safeway. * Lemons (2) * Potatoes (5 lbs bag)Protein
* Ground Beef (2 lbs, lean) * Chicken Breasts (2 lbs, boneless, skinless) * Eggs (1 dozen) * Canned Chickpeas (2 cans) * Red Lentils (1 lb bag)Dairy & Deli
* Milk (2 L) * Yogurt (750g tub, plain) - Consider Khaas Halal 3% Plain Yogurt for $2.75 at No Frills. * Butter (1 lb) * Feta Cheese (200g block)Pantry
* Canned Diced Tomatoes (2 x 796ml) * Canned Kidney Beans (2 cans) * Pasta (Spaghetti, 900g) * Rice (2 kg bag) * Rolled Oats (1 kg) * All-Purpose Flour * Brown Sugar * Honey * Soy Sauce * Olive Oil * Vegetable Oil * Chicken Broth - Imagine Organic Low Sodium Chicken Broth is $4.99 at Your Independent Grocer. * Coconut Milk (2 cans) * Green Curry Paste * Kimchi (1 jar) * Chili Seasoning Mix - A great deal is Club House Chili Seasoning Mix for $0.70. * Bread (2 loaves) * Coffee / TeaStore-by-Store Cost Analysis for Regina Shoppers
While the optimal total of $113.18 requires getting the best price on every item, it's also useful to understand how your total bill would change if you did a "one-stop shop" at a single grocery store. Based on eezly's analysis of millions of price points, discount banners consistently offer the lowest overall basket costs.
For a typical grocery basket in Regina, you can expect No Frills and Real Canadian Superstore to offer the most competitive everyday prices. For instance, shopping this entire list at a store like No Frills (e.g., the location at 5000 - 4th Ave) or Superstore (like the one at 2055 Prince Of Wales Dr) would likely result in a total cost that is closer to the optimal $113.18 than shopping at a conventional supermarket.
Conventional banners like Safeway and Sobeys often have higher base prices on shelf-stable goods but can offer deep discounts on fresh items like meat and produce. This week's deal on Iceberg Lettuce for $2.99 at Safeway is a perfect example. A savvy shopper might visit Safeway Cathedral at 2931 13 Avenue for specific sale items while purchasing the bulk of their pantry staples at a discount banner.
Your Independent Grocer, such as Niel’s Your Independent Grocer on Broadway Ave, often falls in between, offering a mix of competitive PC Optimum offers and a broader selection than deep discounters. The key takeaway is that no single store is the cheapest for everything, every week. Your savings are maximized by being flexible and informed. Using a tool to compare prices before you shop is the most reliable way to lower your grocery bill.
Smart Substitutions to Save Even More
This meal plan is a template, not a rigid set of rules. You can lower your grocery bill even further by making intelligent substitutions based on weekly flyers and what you already have in your pantry.
Protein Swaps
If ground beef is expensive this week, consider substituting ground turkey or pork in the chili and bolognese sauce. For the stir-fry, chicken thighs are often more affordable than chicken breasts and offer more flavour. You can also increase your reliance on plant-based proteins; adding an extra can of beans to the chili allows you to use less ground beef, saving you money while boosting fibre.Embrace Store Brands
The grocery list is brand-agnostic for most staples. Choosing the store brand (e.g., No Name at No Frills and Superstore, or Compliments at Sobeys and Safeway) for items like canned tomatoes, pasta, rice, and cheese will almost always be cheaper than the national brand equivalent. The quality is often comparable, but the savings can be substantial over the course of a full shopping trip.Seasonal and Frozen Produce
For the vegetable curry and stir-fry, don't feel tied to the specific vegetables listed. Check the flyers for what's on sale. In July, zucchini and bell peppers are often well-priced. If fresh broccoli is expensive, a bag of frozen broccoli florets is a perfectly acceptable and often cheaper alternative. Frozen vegetables are just as nutritious as fresh, as they are flash-frozen at peak ripeness.Use Your Leftovers
The plan already incorporates leftovers for lunch, but you can take this further. Did you buy a large bag of carrots for the bolognese? Shred the extras into a salad or serve them as sticks with hummus for a snack. The goal is to ensure no food—and no money—goes to waste. You can explore more ways to use up ingredients with helpful tools like the eezly recipe generator.Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Product | Brand | Sale Price | Regular Price | Savings | Store |
|---|---|---|---|---|---|
| Maple Leaf Natural Top Dogs (375 g) | Maple Leaf | $3.99 | $8.29 | 51.9% | Safeway |
| Club House Chili Seasoning Mix | Club House | $0.70 | $1.69 | 58.6% | Your Independent Grocer |
| Iceberg Lettuce (1 count) | $2.99 | $4.99 | 40.1% | Safeway | |
| Swiss Chalet Beef Gravy Mix | Swiss Chalet | $1.00 | $2.19 | 54.3% | No Frills |
| Kraft Macaroni Pasta Salad (200 g) | Kraft | $1.99 | $3.49 | 43.0% | Safeway |
| Oasis Apple Juice (960 ml) | Oasis | $1.50 | $2.79 | 46.2% | Your Independent Grocer |
| Del Monte Mango Nectar | Del Monte | $1.50 | $2.79 | 46.2% | Your Independent Grocer |
| Khaas Halal 3% Plain Yogurt | Khaas | $2.75 | $3.49 | 21.2% | No Frills |
Frequently Asked Questions
What is the cheapest grocery store in Regina?
There is no single "cheapest" grocery store in Regina for every item, every week. According to eezly's real-time price tracking across banners like No Frills, Superstore, Safeway, and Sobeys, discount banners such as No Frills and Real Canadian Superstore typically have the lowest overall basket cost for everyday staples. However, conventional stores like Safeway often have significant weekly sales on fresh produce and meat that can beat discounter prices. For example, Safeway currently has Iceberg Lettuce for $2.99, down from $4.99. The best strategy is to check prices for your specific list before you shop.
How can this meal plan feed a family for only $113.18 in Regina?
The $113.18 total is achieved through several key strategies. First, it relies on purchasing each item on the grocery list at the lowest available price in Regina, which may involve shopping at more than one store or price-matching. Second, the meal plan is designed to use overlapping ingredients to minimize waste. Third, it incorporates budget-friendly meals, including vegetarian options like Lentil Dal. Finally, it uses leftovers from dinner for the next day's lunch, effectively halving the cost and effort of preparing midday meals.
How can AI help me save money on groceries in Saskatchewan?
AI-powered platforms like eezly can significantly help you save money by automating the process of price comparison. Instead of manually checking weekly flyers from every store, eezly's AI scans 196,000+ products across 2,700 stores, including all major banners in Saskatchewan. It can instantly build an optimized shopping list that shows you which store has the lowest price for each item, calculating the cheapest possible total for your entire grocery run. It can also generate meal plans based on what's currently on sale, maximizing your savings.
Does this meal plan account for snacks and drinks?
This $113.18 meal plan primarily focuses on the core ingredients for three meals a day: breakfast, lunch, and dinner. It includes staples like oatmeal, bread, yogurt, milk, coffee, and tea. While it doesn't have a dedicated budget for additional snacks like chips, cookies, or soft drinks, some of the deals found by eezly can help you add these in for less. For example, Oasis Apple Juice is currently on sale for $1.50 at Your Independent Grocer, and you can find [Skittles Original Chewy Candy for $1.00 at Safeway](https://eezly.com/product/2343628?utm_source=blog&utm_medium=seo&utm_campaign=price-proof&utm_content=regina).
Is it realistic to shop at multiple stores to get these prices?
While shopping at multiple stores yields the absolute maximum savings, it may not be practical for everyone. A more time-efficient strategy is to use the eezly platform to identify which one or two stores in Regina have the most items from your list on sale. You can do the bulk of your shopping there. For the few remaining high-value items that are significantly cheaper elsewhere, you can either make a quick second stop or utilize the price-matching policies offered at stores like Real Canadian Superstore and No Frills.
Where can I find more deals for groceries in Regina?
The most comprehensive and up-to-date source for grocery deals in Regina is a real-time price comparison tool. You can visit the [eezly deals page](https://eezly.com/deals) and filter by your location to see all current sales at stores near you, including Real Canadian Superstore, Safeway, Sobeys, No Frills, and Walmart. This allows you to see beyond the front page of the flyer and find unadvertised discounts on thousands of products.
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