NL Meal Plan: Feed a Family for $9.88/Person Daily (July 2026)
Key Facts
- The total weekly grocery cost for this family-of-four meal plan in Newfoundland and Labrador is approximately $276.77. (Source: eezly real-time price tracking, July 2026)
- This meal plan breaks down to an average cost of just $9.88 per person, per day. (Source: eezly real-time price tracking, July 2026)
- The most affordable meal in this plan is the Mini Cheeseburger Pies, costing only $2.60 per serving. (Source: eezly real-time price tracking, July 2026)
- Key staples like Lean Ground Beef are currently priced at $7.36 at Blackmarsh Road, a key ingredient in several of this week's recipes. (Source: eezly real-time price tracking, July 2026)
- Ingredients for this meal plan are sourced from various stores, including Dominion, Foodland, and Your Independent Grocer, demonstrating the value of price comparison. (Source: eezly real-time price tracking, July 2026)
- The plan includes recipes like Bunless Burgers ($6.98/serving) and Breakfast To Go Bars ($5.28/serving) to provide variety and convenience. (Source: eezly real-time price tracking, July 2026)
By leveraging real-time price data, we have assembled a week of breakfasts, lunches, and dinners that totals approximately $276.77. This breaks down to a manageable $9.88 per person per day. This plan focuses on versatile ingredients, smart use of leftovers, and recipes that are both family-friendly and quick to prepare. We will walk you through the daily meals, provide a complete, itemized grocery list with the lowest available prices, and offer strategies on where to shop across banners like Dominion, Sobeys, and No Frills to maximize your savings.
Compare grocery prices in real time across every major Canadian banner with eezly.
Your 7-Day Newfoundland & Labrador Meal Plan
Planning your meals for the week is the single most effective strategy for controlling your grocery spending. This plan is designed for a family of four and incorporates make-ahead breakfasts, lunches based on planned leftovers, and satisfying dinners. The total cost for all the ingredients required for these specific recipes is $276.77, based on the lowest prices found by eezly's AI-powered price database across stores in Newfoundland and Labrador. This approach minimizes food waste and removes the daily stress of deciding what to make for dinner.
Daily Meal Breakdown
Breakfasts for the Week: Breakfast To Go Bars
To simplify your mornings, this plan starts with a single, make-ahead breakfast recipe. The Breakfast To Go Bars (total recipe cost: $42.26) yield eight servings, providing two full days of breakfast for a family of four. At $5.28 per serving, these bars are packed with protein from sausage and eggs, making them a substantial start to the day. You can prepare them on Sunday evening, and they'll be ready to grab and eat on busy weekday mornings. For the remaining days, you can rely on pantry staples like oatmeal, toast, or yogurt to keep costs low.
Lunches for the Week: Planned Leftovers & Chicken Salad
Your lunch strategy is built around efficiency and cost-effectiveness: using leftovers from the previous night's dinner. Several of the dinner recipes in this plan are designed to yield an extra serving or two, perfect for a next-day lunch. This eliminates the need to buy separate lunch ingredients. To supplement this, we've also included a recipe for a large batch of Chicken Salad (total recipe cost: $52.47). Made on the weekend or mid-week, its six servings can cover lunches for the whole family for a day and provide additional individual portions, ensuring no one goes hungry.
Dinners for the Week: A Rotating Menu
Here is your dinner schedule, designed for variety and to maximize the use of ingredients.
* Monday & Tuesday: Mini Cheeseburger Pies
Start your week with the most budget-friendly and kid-friendly meal in the plan. The Mini Cheeseburger Pies recipe costs just $31.24 to make and yields an impressive 12 servings. At only $2.60 per serving, this is a huge win for your wallet. A single batch will comfortably cover dinner for your family of four for two consecutive nights, freeing up your Tuesday evening.
* Wednesday: Bunless Burgers
Shifting to a classic summer favourite, Wednesday features Bunless Burgers. This recipe serves four and has a total ingredient cost of $27.92, or $6.98 per serving. Served with lettuce wraps and your favourite toppings, it's a lighter, healthier take on the traditional burger that doesn't skimp on flavour.
* Thursday: Asian Burgers
Introduce a new flavour profile mid-week with Asian Burgers. This recipe brings in notes of hoisin and Chinese five-spice. The total cost is $28.82 and it makes five servings. This means you have dinner for four, plus one serving left over for a packed lunch the next day. The cost per serving is an economical $5.76.
* Friday: Pad Beef Basil
End the work week with a flavourful and fast stir-fry. Pad Beef Basil combines lean ground beef with fresh basil and Thai peppers. The recipe costs $40.45 and yields five servings, once again providing dinner for the family and a bonus lunch. At $8.09 per serving, it feels like a takeout treat for a fraction of the price.
* Saturday: Classic Beef Burgers
Saturday night is perfect for a more traditional burger experience. This Beef Burgers recipe costs $53.61 and makes six hearty patties. This provides a satisfying weekend dinner with two servings leftover, perfect for a quick lunch on Sunday. At $8.94 per serving, these homemade burgers are far more economical than eating out.
* Sunday: Prep Day & Chicken Salad
Use Sunday to prepare for the week ahead. This is the ideal day to make the Chicken Salad ($52.47 for the recipe) to cover upcoming lunches. You can also use this day to cook any remaining ingredients or enjoy the leftovers from Saturday's burgers. This flexible approach ensures all your purchased food is used effectively.
Meal Plan Cost Summary
The table below outlines the dinner plan and the cost associated with each recipe. By planning ahead, you can see exactly where your grocery dollars are going.
| Day | Dinner Recipe | Cost Per Serving | Total Recipe Cost |
|---|---|---|---|
| Monday | Mini Cheeseburger Pies | $2.60 | $31.24 |
| Tuesday | Mini Cheeseburger Pies (Leftovers) | $2.60 | $0 (from Monday) |
| Wednesday | Bunless Burgers | $6.98 | $27.92 |
| Thursday | Asian Burgers | $5.76 | $28.82 |
| Friday | Pad Beef Basil | $8.09 | $40.45 |
| Saturday | Beef Burgers | $8.94 | $53.61 |
| Sunday | Prep Day / Leftovers | - | - |
| Weekly Breakfast/Lunch Prep | Breakfast To Go Bars & Chicken Salad | $5.28 / $8.74 | $94.73 |
| TOTAL | $276.77 |
Source: eezly real-time price tracking, as of July 2026
Complete Grocery List with Priced Ingredients
To execute this meal plan, you'll need a specific list of ingredients. The table below consolidates every item required for the seven featured recipes. eezly's AI has scanned prices across major Newfoundland and Labrador grocers—including Dominion, Foodland, Sobeys, Your Independent Grocer, and Walmart—to find the best available price for each item as of July 2026. This list is your key to achieving the projected weekly cost of $276.77. Note that this list does not include basic pantry staples you may already have, such as salt, pepper, and cooking oil, focusing instead on the specific items you'll need to purchase.
| Ingredient | Best Price | Store |
|---|---|---|
| Produce | ||
| Lettuce Iceberg | $3.50 | Dominion |
| Kumato Tomato | $7.99 | Costco |
| Dill Pickles | $4.99 | Dominion |
| Shallots Onions | $7.69 | Foodland |
| Green Onions (Scallions) | $7.99 | Costco |
| Red Onion | $2.45 | Dominion |
| Sweet Green Peppers | $2.43 | Your Independent Grocer |
| Basil | $3.00 | Your Independent Grocer |
| Italian Parsley | $2.50 | Your Independent Grocer |
| Lemon | $1.75 | Dominion |
| Celery Sticks | $5.00 | Your Independent Grocer |
| Meat & Dairy | ||
| Medium Ground Beef | $6.44 | Dominion |
| Lean Ground Beef | $7.36 | Blackmarsh Road |
| Hot Italian Pork Sausages | $7.00 | Dominion |
| Breaded Chicken Cutlettes | $7.00 | Dominion |
| Medium Cheddar Cheese Slices | $5.00 | Dominion |
| Monterey Jack Cheese | $6.49 | Dominion |
| Italian Style Grated Parmesan Cheese (250g) | $10.00 | Blackmarsh Road |
| Egg Bites Egg Whites & Spinach | $3.00 | Your Independent Grocer |
| Egg Whites | $10.78 | Blackmarsh Road |
| Scotsburn 1% Chocolate Milk (1 L) | $3.89 | Foodland |
| Scotsburn 2% Cottage Cheese (500 g) | $7.29 | Foodland |
| Plain Greek Yogurt 5% | $6.00 | Blackmarsh Road |
| Real Whipped Cream, Light | $5.49 | Blackmarsh Road |
| Dairy Free Mozzarella Cheese Shreds | $6.50 | Blackmarsh Road |
| Baxter Butter (454 g) | $7.99 | Foodland |
| Pantry & Spices | ||
| Garlic Salt | $3.50 | Your Independent Grocer |
| Worcestershire Sauce | $3.50 | Your Independent Grocer |
| Garlic Hoisin Sauce | $3.79 | Dominion |
| Fish Sauce | $4.29 | Dominion |
| Ketchup | $4.49 | Dominion |
| Heinz Mayonnaise Real (340 ml) | $3.99 | Foodland |
| Olive Oil | $11.00 | Dominion |
| Natural Turbinado Sugar | $6.99 | Dominion |
| Knorr Classic Beef Gravy Mix (34 g) | $2.69 | Foodland |
| Red Thai Hot Peppers | $6.00 | Dominion |
| Spice Barn Chinese Five Spice (36 g) | $2.49 | Foodland |
| Crushed Red Pepper | $7.49 | Dominion |
| Seasoning Salt | $3.50 | Dominion |
| Bread Crumbs | $3.79 | Your Independent Grocer |
| Original Extra-Fluffy Pancake And Waffle Mix | $3.50 | Dominion |
| Baking Powder | $6.99 | Blackmarsh Road |
| Coconut Flour | $8.29 | Dominion |
Source: eezly real-time price tracking, as of July 2026. Prices reflect the lowest available cost for the item at the time of tracking and may vary.
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop for the Best Prices in Newfoundland and Labrador
Based on the grocery list for this meal plan, the lowest prices are distributed across several banners, including Dominion, Foodland, Your Independent Grocer, and Costco. This highlights a crucial money-saving principle: no single store is the cheapest for everything. To achieve the target weekly cost of $276.77, you would need to visit multiple stores. While this may seem time-consuming, the savings can be substantial. For example, finding Lean Ground Beef for $7.36 at Blackmarsh Road or Kumato Tomatoes for $7.99 at Costco makes a tangible difference to your bottom line.
However, for many busy families, visiting four or five different grocery stores in one week is not practical. In this scenario, you can use a price comparison tool like eezly's deal finder to consolidate your shopping. You can create your list and see which single store offers the lowest overall total for your specific basket. You might find that doing the bulk of your shopping at one primary store (like No Frills or Walmart, known for their competitive pricing) and making a secondary trip to another (like Dominion or Costco for specific sales or bulk items) offers the best balance of savings and convenience.
For shoppers in St. John's and surrounding areas, you have access to a wide range of banners. This week's data shows strong pricing at Dominion and Your Independent Grocer locations for many items. Foodland also appears for key items like shallots and butter. Your strategy should be flexible. Before you shop, check the digital flyers and use a real-time price tracker to see if a different store has a better deal on a high-cost item, like meat or cheese. A few minutes of digital research can easily save you $20-$30 on your weekly bill.
Prep Tips and Time-Saving Strategies
A great meal plan is only effective if it's manageable. Here are some practical tips to help you execute this week's plan smoothly, saving you both time and money.
Embrace Batch Cooking
Your most valuable time-saving tool is batch cooking. Dedicate two to three hours on Sunday to prepare as much as possible for the week ahead. * Cook the Breakfast Bars: The first thing you should make is the Breakfast To Go Bars. Once cooled, you can slice them and store them in an airtight container. This handles breakfast for two mornings, instantly simplifying your weekday routine. * Prepare the Mini Cheeseburger Pies: Since this recipe makes 12 servings, it covers dinner for two nights. By cooking it on Sunday or Monday, you've already handled a second dinner for the week. * Wash and Chop Vegetables: Wash and chop produce like lettuce, onions, and peppers. Store them in airtight containers in the refrigerator. This will cut down your prep time for the Bunless Burgers, Asian Burgers, and Pad Beef Basil to just a few minutes on the night you cook them.Master the Art of Leftovers
This meal plan is intentionally designed to produce leftovers. Thinking of them as "planned-overs" changes your mindset from managing scraps to having a pre-made lunch ready to go. * The Asian Burgers, Pad Beef Basil, and Beef Burgers recipes all yield one or two extra servings. Immediately pack these individual portions into lunch containers. This prevents them from being forgotten at the back of the fridge. * The Chicken Salad is your lunch safety net. Make the full batch and it will be ready for sandwiches, wraps, or to top a simple green salad for several days.Ingredient Efficiency
Make your ingredients work for you across multiple meals. * Ground Beef: This plan uses a significant amount of ground beef. When you buy it, consider portioning it out for each recipe (Mini Cheeseburger Pies, Bunless Burgers, etc.) as soon as you get home. This way, you can just grab the pre-portioned package you need each night. * Onions: The plan calls for shallots, green onions, and red onions. When you chop them for one recipe, chop the amount you'll need for the others at the same time to save on cleanup.By combining a solid, data-driven meal plan with these practical kitchen strategies, you can transform your approach to feeding your family. You'll not only lower your grocery bill but also reclaim precious time during your busy week.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Ingredient | Best Price | Store |
|---|---|---|
| Produce | ||
| Lettuce Iceberg | $3.50 | Dominion |
| Kumato Tomato | $7.99 | Costco |
| Dill Pickles | $4.99 | Dominion |
| Shallots Onions | $7.69 | Foodland |
| Green Onions (Scallions) | $7.99 | Costco |
| Red Onion | $2.45 | Dominion |
| Sweet Green Peppers | $2.43 | Your Independent Grocer |
| Basil | $3.00 | Your Independent Grocer |
| Italian Parsley | $2.50 | Your Independent Grocer |
| Lemon | $1.75 | Dominion |
| Celery Sticks | $5.00 | Your Independent Grocer |
| Meat & Dairy | ||
| Medium Ground Beef | $6.44 | Dominion |
| Lean Ground Beef | $7.36 | Blackmarsh Road |
| Hot Italian Pork Sausages | $7.00 | Dominion |
| Breaded Chicken Cutlettes | $7.00 | Dominion |
| Medium Cheddar Cheese Slices | $5.00 | Dominion |
| Monterey Jack Cheese | $6.49 | Dominion |
| Italian Style Grated Parmesan Cheese (250g) | $10.00 | Blackmarsh Road |
| Egg Bites Egg Whites & Spinach | $3.00 | Your Independent Grocer |
| Egg Whites | $10.78 | Blackmarsh Road |
| Scotsburn 1% Chocolate Milk (1 L) | $3.89 | Foodland |
| Scotsburn 2% Cottage Cheese (500 g) | $7.29 | Foodland |
| Plain Greek Yogurt 5% | $6.00 | Blackmarsh Road |
| Real Whipped Cream, Light | $5.49 | Blackmarsh Road |
| Dairy Free Mozzarella Cheese Shreds | $6.50 | Blackmarsh Road |
| Baxter Butter (454 g) | $7.99 | Foodland |
| Pantry & Spices | ||
| Garlic Salt | $3.50 | Your Independent Grocer |
| Worcestershire Sauce | $3.50 | Your Independent Grocer |
| Garlic Hoisin Sauce | $3.79 | Dominion |
| Fish Sauce | $4.29 | Dominion |
| Ketchup | $4.49 | Dominion |
| Heinz Mayonnaise Real (340 ml) | $3.99 | Foodland |
| Olive Oil | $11.00 | Dominion |
| Natural Turbinado Sugar | $6.99 | Dominion |
| Knorr Classic Beef Gravy Mix (34 g) | $2.69 | Foodland |
| Red Thai Hot Peppers | $6.00 | Dominion |
| Spice Barn Chinese Five Spice (36 g) | $2.49 | Foodland |
| Crushed Red Pepper | $7.49 | Dominion |
| Seasoning Salt | $3.50 | Dominion |
| Bread Crumbs | $3.79 | Your Independent Grocer |
| Original Extra-Fluffy Pancake And Waffle Mix | $3.50 | Dominion |
| Baking Powder | $6.99 | Blackmarsh Road |
| Coconut Flour | $8.29 | Dominion |
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador?
There is no single "cheapest" grocery store for every item in Newfoundland and Labrador. According to eezly's real-time price tracking across banners like Dominion, Sobeys, No Frills, and Walmart, the lowest price for any given product can vary weekly. This meal plan, for instance, sources its cheapest ingredients from Dominion, Foodland, and Your Independent Grocer. The best strategy is to use a price comparison tool to see which store is cheapest for your specific grocery list each week.
How can I create a weekly meal plan on a tight budget in NL?
Start by planning your meals around sale items and versatile, low-cost proteins like ground beef or chicken. Build your plan to use leftovers for lunches, which drastically cuts costs. This article's plan, costing $9.88 per person per day, is a great example. Use recipes that make large batches, like the Mini Cheeseburger Pies ($2.60/serving), to cover multiple meals. Finally, always shop with a complete grocery list to avoid impulse purchases.
How can AI help me save money on groceries?
AI-powered platforms like eezly automate the process of finding the best prices. Instead of manually checking multiple flyers, eezly's AI scans 196,000 products across 2,700 stores in Canada in real-time. It can build an optimized shopping list that finds the lowest price for each item, or generate a cost-effective [meal plan](https://eezly.com/meal-plans) based on your dietary needs and current sale prices, helping you save money effortlessly.
Is it cheaper to shop at multiple stores?
Yes, shopping at multiple stores to get the best deal on each item almost always results in the lowest possible total bill. However, you must factor in your time and transportation costs. A balanced approach is often best: identify one or two stores with the best overall prices for your core items (e.g., a discount banner like No Frills) and make a second, smaller trip to another store for specific loss-leader deals.
What are some of the cheapest meals I can make for a family?
Meals based on inexpensive staples are always a good choice. Based on July 2026 data from eezly, one of the most affordable, family-friendly meals in this NL plan is the Mini Cheeseburger Pies, which cost only $2.60 per serving. Other budget-friendly ideas include pasta dishes, meals with legumes like lentils and beans, and recipes that use ground meat effectively.
Where can I find the best grocery deals in St. John's?
The best deals in St. John's change weekly and are spread across various stores, including Costco, Dominion, Sobeys, and Walmart. To find the best deals for the current week, it is most effective to use a real-time price comparison service or check the digital flyers for each store before you shop. For example, this week's data shows Costco has the best price on Kumato Tomatoes ($7.99), while Dominion has the best price on Medium Ground Beef ($6.44).
Does this meal plan account for all food costs for the week?
This meal plan's total cost of $276.77 covers the specific ingredients needed for the seven main recipes (one breakfast, one lunch salad, and five unique dinners). It assumes you have pantry staples like salt, pepper, and cooking oil. It also suggests relying on inexpensive staples like oatmeal for some breakfasts. Your final grocery bill may be slightly higher if you need to restock these basics or add snacks and beverages to your cart.
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