NL Meal Plan: Feed a Family for $8.93/Day This Week
Key Facts
- The lowest-cost family meal in this week's plan is Chicken Burgers, costing just $3.60 per serving (Source: eezly real-time price tracking, June 2026).
- A large batch of Seafood Pasta, serving eight, can be prepared for a total ingredient cost of $70.39, or $8.80 per serving (Source: eezly real-time price tracking, June 2026).
- Pillsbury 100% Whole Wheat Flour (Chakki Atta) is on sale at Dominion for $16.00, a 27.2% savings from its regular price of $21.99 (Source: eezly real-time price tracking, June 2026).
- Dabur Litchi Nectar is available at a 52-week low price of $3.00 at Dominion, a 33.2% discount from the regular $4.49 price (Source: eezly real-time price tracking, June 2026).
- This week's core dinner ingredients for a family of four, based on five key recipes, total approximately $189.12 (Source: eezly real-time price tracking, June 2026).
- By shopping strategically across banners like Dominion, Costco, and Foodland, you can secure the lowest available prices for this week's grocery list (Source: eezly real-time price tracking, June 2026).
The rising cost of groceries is a significant concern for households across Canada, and particularly in Newfoundland and Labrador, where logistical costs can add to the price of food. This article offers a data-driven approach to meal planning. We have analyzed prices from eezly, Canada's AI-powered grocery price intelligence platform, to build a realistic and affordable weekly plan. The following sections break down the meals, the required ingredients with their current prices, and where to purchase them for the best value this week.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Meal Plan: Feeding a Family of Four in NL
A successful and budget-friendly week of meals begins with a solid plan. This seven-day guide is designed for a family of four in Newfoundland and Labrador, balancing cost, nutrition, and preparation time. The total cost for the core dinner ingredients featured in this plan is $189.12. When combined with an estimated $60 for breakfast staples (oats, cereal, milk, bread) and lunch items (using leftovers and sandwich supplies), the total weekly grocery budget comes to approximately $249.12. This works out to $35.59 per day for the family, or just $8.90 per person, per day.
The plan is built around five main dinner recipes with ingredients priced at various local stores. It intentionally creates leftovers to be used for lunches, which is a key strategy for reducing both food waste and overall spending. Breakfasts are kept simple with cost-effective staples, and the plan allows for flexibility on the weekend.
Monday: Chicken Burgers
- Dinner: Kick off the week with satisfying Chicken Burgers. This recipe makes eight servings for a total cost of $28.78, or just $3.60 per serving. For a family of four, this provides dinner for everyone plus four leftover burgers for Tuesday's lunch. Serve them on buns with a side of the large-batch Salad Mix.
- Lunch: Sandwiches or wraps using pantry staples.
- Breakfast: Oatmeal or Cheerios Oat Crunch Cereal.
- Dinner: Indulge in a local favourite with this hearty Seafood Pasta. While it's the most expensive meal of the week at $70.39 total ($8.80 per serving), the recipe yields eight generous portions. This covers dinner for four and provides a premium-tasting lunch for the next day.
- Lunch: Leftover Chicken Burgers from Monday.
- Breakfast: Toast with peanut butter or jam.
- Dinner: Change up the flavour profile with these delicious Asian Burgers. This recipe costs $31.48 and makes five burgers, costing $6.30 per serving. It's a quick and flavourful meal perfect for a midweek boost. The fifth burger can be saved for one lunch portion.
- Lunch: Leftover Seafood Pasta from Tuesday.
- Breakfast: Oatmeal or cereal.
- Dinner: A classic Bunless Burger night is both healthy and affordable. The ingredients for four servings cost $32.67, or $8.17 per serving. The cost is primarily driven by ground beef and cheese, but it creates a substantial meal when served over a bed of the prepared Salad Mix.
- Lunch: Leftover Asian Burger and a side of salad.
- Breakfast: Yogurt and fruit.
- Dinner: Friday is an excellent opportunity to clear out the fridge. Assemble a "buffet" of any remaining leftovers from the week. Alternatively, use the Pillsbury Whole Wheat Flour, currently on sale for $16.00 at Dominion, to make homemade pizza dough. Top with the Catelli Garden Select Pasta Sauce and any cheese or vegetables you have on hand.
- Lunch: The last of the week's leftovers or a large portion of the Salad Mix.
- Breakfast: Toast or cereal.
- Dinner: If the weather permits, take the cooking outside. Use any remaining ground beef or chicken for another round of burgers, or purchase a protein that is on sale this week. Serve with a large portion of the versatile Salad Mix, which costs only $1.84 per serving to make.
- Lunch: Sandwiches or wraps.
- Breakfast: Scrambled eggs and toast.
- Dinner: Sunday is for flexibility. You might have a family gathering or prefer a simple, low-prep meal. Consider using the Compliments Frozen Mixed Vegetables (on sale for $3.99 at Foodland) in a stir-fry or as a side for a simple protein.
- Lunch: Use this meal to finish any remaining food from the week.
- Breakfast: Pancakes using the sale-priced Pillsbury flour.
Meal Plan Cost Breakdown
The following table summarizes the cost per serving for the main dinner recipes used in this week's plan. These costs are based on real-time prices from grocery stores across Newfoundland and Labrador.
| Recipe Name | Total Cost | Servings | Cost Per Serving | Primary Store for Ingredients |
|---|---|---|---|---|
| Chicken Burgers | $28.78 | 8 | $3.60 | Dominion, Co-op Baie Verte |
| Seafood Pasta | $70.39 | 8 | $8.80 | Dominion, Costco, Foodland |
| Asian Burgers | $31.48 | 5 | $6.30 | Dominion, Foodland |
| Bunless Burgers | $32.67 | 4 | $8.17 | Dominion, Costco, Independent |
| Salad Mix | $25.80 | 14 | $1.84 | Dominion, Costco, Independent |
Source: eezly real-time price tracking, as of June 2026
Complete Grocery List with Prices
To achieve the savings outlined in this meal plan, you may need to visit more than one store. This practice, known as "flyer flipping" or strategic shopping, ensures you get the lowest price on every item. The following list is organized by store to help you plan your shopping trips efficiently. Note that some items, like lettuce, may appear at multiple stores, indicating where the best price was found for different recipe components.
Shopping at Dominion:
- Medium Ground Beef (for Bunless Burgers): $9.91
- Medium Cheddar Cheese Slices: $5.79
- Dill Pickles: $4.99
- Crushed Red Pepper: $7.49
- Lean Ground Beef (for Asian Burgers): $10.32
- Hoisin Squeeze Sauce: $3.49
- Durum Wheat Semolina Pasta Penne Rigate: $4.00
- Roasted Red Pepper Alfredo Pasta Sauce: $5.99
- Red Cabbage: $5.84
- Extra Lean Ground Chicken: $6.00
- On Sale: Pillsbury 100% Whole Wheat Flour Chakki Atta: $16.00 (Reg. $21.99)
- On Sale: Dabur Litchi Nectar: $3.00 (Reg. $4.49)
- On Sale: President's Choice Asian-Style Vegetable Blend: $3.50 (Reg. $4.50)
- Catelli Garden Select Pasta Sauce: $3.99
- Cheez-It Baked Snack Crackers: $5.00
- General Mills Cheerios Oat Crunch Cereal: $7.99
- Bull's-Eye Buffalo Barbecue Sauce: $4.49
- Kumato Tomato: $7.99
- Shrimp: $30.43
- Green Onions (Scallions): $7.99
- Shallots Onions: $7.69
- Spice Barn Chinese Five Spice 36 g: $2.49
- Silk Whole Next Milk 1.74 L: $7.79
- Scotsburn 0% Milk Skim 1 L: $3.69
- Grab&Go with Shrimp Sauce Imitation Crab 800 g: $18.49
- On Sale: Compliments Frozen Vegetables Mixed Harvest 750 g: $3.99 (Reg. $5.99)
- Romaine Lettuce (for Bunless Burgers): $3.99
- Radishes: $2.99
- Romaine Lettuce (for Salad Mix): $3.99
- Poultry Rub Seasoning: $6.00
- Romaine Lettuce 1 Bunch: $4.99
- Compliments Real Mayonnaise 445 ml: $4.99
- Kraft Cheese Parmesan Finely Grated 250 g: $11.79
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop for the Best Prices in Newfoundland and Labrador
Achieving the lowest possible grocery bill often requires a multi-store strategy. Based on eezly's real-time price tracking across banners like Dominion, Sobeys, No Frills, Walmart, and Costco in Newfoundland and Labrador, different stores offer better value in different categories. For this specific meal plan, a combination of shopping at Dominion, Costco, Foodland, and an Independent grocer yields the best results.
Strategic Shopping Breakdown:
- Dominion: For this week's plan, Dominion is your primary stop for pantry items, sauces, and several key protein and dairy ingredients. It's also where you'll find significant weekly deals, such as the 27% discount on Pillsbury flour and the 33% discount on Dabur Litchi Nectar. Leveraging these sales is crucial for lowering your overall bill.
- Costco: When you need to buy in bulk, Costco is often the most cost-effective choice. For this meal plan, key ingredients like shrimp, Kumato tomatoes, and green onions are priced best at Costco. While the initial outlay is higher, the per-unit cost is typically much lower, especially for items you use frequently or that have a long shelf life. The large bag of shrimp ($30.43) is a major component of the Seafood Pasta but provides enough for a large family meal.
- Foodland and Independent Grocers: These stores are essential for filling in the gaps and capturing specific deals. For instance, Foodland offers the best price on imitation crab and shallots, while Your Independent Grocer has competitive prices on fresh produce like radishes and romaine lettuce. Don't overlook these banners; their weekly flyers can contain valuable deals that round out your shopping list.
This Week's Top Grocery Deals in NL
Beyond the ingredients for the meal plan, there are several other notable deals this week across Newfoundland and Labrador. Being aware of these can help you stock your pantry at a lower cost.
| Product | Store | Price | Regular Price | Savings |
|---|---|---|---|---|
| Pillsbury 100% Whole Wheat Flour | Dominion | $16.00 | $21.99 | 27.2% |
| Dabur Litchi Nectar | Dominion | $3.00 | $4.49 | 33.2% |
| Compliments Frozen Vegetables | Foodland | $3.99 | $5.99 | 33.4% |
| PC Asian-Style Vegetable Blend | Dominion | $3.50 | $4.50 | 22.2% |
Source: eezly real-time price tracking, as of June 2026
The 33.4% savings on Compliments Frozen Vegetables at Foodland is particularly useful for adding easy and affordable nutrients to any meal. Similarly, the sale on Pillsbury flour at Dominion makes it an excellent time to stock up for baking projects.
Prep Tips and Time-Saving Strategies
A well-executed meal plan saves you not only money but also valuable time during a busy week. The key is to invest a small amount of time over the weekend or on a less busy day to prepare ingredients in advance. This practice, often called "meal prep," makes weekday cooking significantly faster and less stressful.
Your Weekend Prep Plan:
- Wash and Chop Vegetables: The Salad Mix recipe is designed for a large batch. On Sunday, wash and chop all the components: romaine lettuce, green onions, radishes, and red cabbage. Store them in separate airtight containers in the refrigerator. To keep the lettuce crisp, you can place a paper towel in the container to absorb excess moisture. This single task makes assembling salads for dinners and lunches take mere minutes.
- Make the Burger Patties: Both the Chicken Burger and Asian Burger recipes are perfect for prepping ahead. Mix the ingredients for each recipe and form the patties. You can stack them in a container, separated by sheets of parchment paper, and store them in the fridge for up to three days or in the freezer for longer-term storage. When it's time for dinner, all you need to do is cook them.
- Portion Out Snacks and Staples: If you buy items in bulk from Costco, take 15 minutes to portion them into smaller, grab-and-go containers. This works well for snacks like nuts or crackers and also for recipe ingredients like cheese or green onions. This prevents you from having to handle large packages during the week.
- Review the Plan Daily: Each evening, take 60 seconds to look at the next day's plan. This allows you to do small tasks like taking meat out of the freezer to thaw in the refrigerator overnight, ensuring your ingredients are ready when you are.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Recipe Name | Total Cost | Servings | Cost Per Serving | Primary Store for Ingredients |
|---|---|---|---|---|
| Chicken Burgers | $28.78 | 8 | $3.60 | Dominion, Co-op Baie Verte |
| Seafood Pasta | $70.39 | 8 | $8.80 | Dominion, Costco, Foodland |
| Asian Burgers | $31.48 | 5 | $6.30 | Dominion, Foodland |
| Bunless Burgers | $32.67 | 4 | $8.17 | Dominion, Costco, Independent |
| Salad Mix | $25.80 | 14 | $1.84 | Dominion, Costco, Independent |
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador?
There is no single "cheapest" grocery store for every item. According to eezly's real-time price tracking as of June 2026, the best strategy is to shop at multiple stores. For this week's meal plan, Dominion had the best prices on sale items like Pillsbury Flour ($16.00), Costco was best for bulk items like Shrimp ($30.43), and Foodland offered deals like Compliments Frozen Vegetables for $3.99. Your lowest total bill will come from visiting the store that has your most expensive items on sale that week.
How can AI help me save money on groceries in NL?
AI-powered platforms like eezly automate the process of comparing prices across all major grocery banners in your area, including Dominion, Sobeys, Costco, and Walmart. Instead of manually checking dozens of flyers and websites, you can see the lowest price for each item on your list in one place. eezly's AI also generates optimized [meal plans](https://eezly.com/meal-plans) based on sale items, helping you build your weekly menu around the best current deals, like the Chicken Burgers in this plan which cost only $3.60 per serving.
Is it really cheaper to make a big batch of Seafood Pasta at $70.39?
While the upfront cost of $70.39 for the Seafood Pasta seems high, the recipe makes eight large servings, bringing the cost per serving to $8.80. This provides a hearty dinner for a family of four with four leftover portions for lunches. Compared to buying four individual seafood lunches from a restaurant or deli, which could easily cost $15-$20 each, the homemade version provides significant savings and value.
How much should a family of four budget for groceries per month in Newfoundland and Labrador?
Grocery budgets vary widely based on diet, location, and shopping habits. However, this meal plan demonstrates that a budget of approximately $250 per week, or about $1,000 to $1,100 per month, is achievable for a family of four. This requires diligent planning, cooking at home, minimizing food waste by using leftovers, and shopping strategically for sales at stores like Dominion, Foodland, and Costco.
Are the prices in this article guaranteed?
The prices cited are accurate as of June 19, 2026, based on eezly's real-time price tracking across 2,700 Canadian stores. Grocery prices and sales are dynamic and can change weekly. To ensure you get the most current pricing, it is always best to check the eezly platform or the store's flyer right before you shop.
This plan requires shopping at multiple stores. Is the extra travel worth the savings?
For many families, the savings can be substantial. In this plan, buying Pillsbury flour at Dominion saves you $5.99 on that one item alone. If your shopping route allows you to efficiently visit multiple stores that are relatively close to each other, the savings on a full cart of groceries can easily outweigh the cost of time and gas. Planning your trip to combine errands can make this strategy even more effective.
Where can I find more recipes like these?
You can find a wide variety of budget-friendly recipes, many with priced-out ingredient lists based on current sales in your area, on the [eezly recipes page](https://eezly.com/recipes). The platform allows you to filter by dietary needs, prep time, and cost to find meals that fit your family's lifestyle and budget.
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