NL Family Meal Plan: Budget-Friendly Recipes for July 2026
Key Facts
- You can prepare Red Lentil Veggie Burgers for just $1.67 per serving in Newfoundland and Labrador this week (Source: eezly real-time price tracking, July 2026).
- A full week of seven distinct family dinners, including ingredients for large-batch soups and multiple burger nights, has a total ingredient cost of $244.98 (Source: eezly real-time price tracking, July 2026).
- The average cost per serving across this week's dinner meal plan is approximately $6.06 (Source: eezly real-time price tracking, July 2026).
- Cinnamon Chex Cereal is on sale for $3.99 at Foodland, a 41% discount from its regular $6.79 price (Source: eezly real-time price tracking, July 2026).
- Shoppers can find an English Cucumber at Dominion for $1.50, which is 40% less than the regular price of $2.50 (Source: eezly real-time price tracking, July 2026).
- Key ingredients for this meal plan are priced lowest at Dominion, Foodland, and Your Independent Grocer banners across the province (Source: eezly real-time price tracking, July 2026).
This guide provides a complete seven-day dinner plan, a detailed grocery list with itemized prices, and actionable tips for shopping smarter at local Newfoundland and Labrador grocery stores. By leveraging price comparison data and focusing on recipes with affordable, accessible ingredients, you can take control of your grocery budget. The plan is designed for flexibility, offering large-batch meals that provide leftovers for lunches, further stretching your dollar. Let's explore how you can feed your family a variety of delicious meals this week while keeping costs in check.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Summer Meal Plan for Newfoundland & Labrador Families
Planning your meals is the single most effective strategy for managing your household grocery expenditure. This week’s plan is built around a variety of proteins and fresh produce, balancing cost, nutrition, and preparation time. The average cost per serving for dinner across the entire week is a manageable $6.06, a figure achieved by strategically using ingredients and planning for leftovers.
The total cost to purchase every ingredient for these seven recipes is $244.98. While this initial outlay may seem significant, it includes large quantities of pantry staples like spices and condiments, as well as ingredients for recipes that yield a high number of servings, such as the Chicken Vegetable Soup which serves 13. These large-batch meals are perfect for providing lunches for the following days, maximizing the value of every dollar you spend.
Daily Dinner Breakdown
Monday: Chicken Noodle Soup
Kick off the week with a comforting classic. This Chicken Noodle Soup recipe is not only affordable at just $4.19 per serving, but it’s also quick to prepare in under 30 minutes. It makes seven servings, which is more than enough for a family dinner, with leftovers packed and ready for Tuesday's lunch. The key ingredients include chicken breasts, which you can find priced at $10.34 at Foodland, and whole baby carrots for $5.00 at Dominion.
Tuesday: Red Lentil Veggie Burgers
This is the most budget-friendly meal of the week, coming in at an impressive $1.67 per serving. These Red Lentil Veggie Burgers are a healthy, flavourful, and incredibly economical option for a weeknight dinner. The recipe yields 15 burgers, making it a fantastic meal-prep opportunity. You can serve them tonight and freeze the rest for a quick meal later in the month. The core ingredient, lentils, are just $1.79 at Dominion, showcasing how plant-based proteins can significantly lower your grocery bill.
Wednesday: Seafood Salad
For a lighter, summery mid-week meal, this Seafood Salad is a perfect choice. At $6.31 per serving, it brings the taste of the coast to your dinner table without the high cost of fresh fish. The recipe uses a combination of Surimi Flake-Style Imitation Crab ($10.19 at Your Independent Grocer) and Salad Shrimp ($12.49 at Dominion). It’s a dairy-free and gluten-free option that comes together in just 15 minutes.
Thursday: Chicken with Mushroom Gravy
As you head towards the end of the week, a heartier meal like Chicken with Mushroom Gravy fits the bill perfectly. Priced at $8.71 per serving, this is one of the more indulgent meals in the plan, but it delivers rich, satisfying flavour. The recipe calls for Chicken Breast Fillets ($17.00 at a store identified as Blackmarsh Road) and Shiitake Mushrooms ($19.00 at Dominion). If the cost of shiitake mushrooms is a concern, you can easily substitute them with more affordable cremini or white mushrooms to reduce the overall cost.
Friday: Bunless Burgers
Celebrate the start of the weekend with a classic burger night, with a healthy twist. These Bunless Burgers are served on a bed of lettuce, reducing carbs and cost. At $7.97 per serving, this meal uses medium ground beef ($9.91 at Dominion) and is topped with cheddar cheese, lettuce, tomato, and pickles. It's a quick, family-friendly meal that feels like a treat.
Saturday: Asian Burgers
Change things up on Saturday with these flavour-packed Asian Burgers. For $6.30 per serving, you can create a unique burger experience using lean ground beef infused with Chinese five-spice, hoisin sauce, and shallots. It’s an easy way to introduce new flavours into your family's routine. The lean ground beef is priced at $10.32 at Dominion, and the garlic hoisin sauce is an affordable flavour booster at $3.50, also from Dominion.
Sunday: Chicken Vegetable Soup
End the week with a massive, nutrient-packed pot of Chicken Vegetable Soup. While the total recipe cost of $94.40 seems high, it yields an incredible 13 servings at a cost of $7.26 each. This is your ultimate meal-prep for the week ahead. Enjoy a hearty bowl for Sunday dinner, and you'll have a surplus of healthy, ready-to-eat lunches for the coming days. This soup is loaded with vegetables like napa cabbage, Brussels sprouts, parsnips, and carrots, making it a powerhouse of nutrition.
| Day | Dinner Meal | Cost Per Serving |
|---|---|---|
| Monday | Chicken Noodle Soup | $4.19 |
| Tuesday | Red Lentil Veggie Burgers | $1.67 |
| Wednesday | Seafood Salad | $6.31 |
| Thursday | Chicken with Mushroom Gravy | $8.71 |
| Friday | Bunless Burgers | $7.97 |
| Saturday | Asian Burgers | $6.30 |
| Sunday | Chicken Vegetable Soup | $7.26 |
| Average | - | $6.06 |
Source: eezly real-time price tracking, as of July 2026
Complete Grocery List for the Week
To execute this meal plan, you'll need to purchase a specific list of ingredients. The following list is consolidated from all seven dinner recipes. It shows the item, the price tracked by eezly's AI-powered database, and the store in Newfoundland and Labrador where that price was found. The total cost to purchase every item on this list is $244.98. Remember that this includes large containers of spices and condiments that will last well beyond this week.
Meat & Seafood
* Chicken Breasts: $10.34 (Foodland) * Surimi Flake-Style Imitation Crab: $10.19 (Your Independent Grocer) * Salad Shrimp: $12.49 (Dominion) * Chicken Breast Fillets: $17.00 (Blackmarsh Road) * Lemon Chicken: $8.00 (Blackmarsh Road) * Medium Ground Beef: $9.91 (Dominion) * Lean Ground Beef: $10.32 (Dominion) * Chicken Stick Buffalo: $3.00 (Dominion)Produce
* Whole Baby Carrots: $5.00 (Dominion) * Shallots Onions: $7.69 (Foodland) * Ginger: $1.33 (Dominion) * Mixed Vegetables (Frozen): $1.79 (Blackmarsh Road) * Organic Field Greens & Baby Spinach - Salad Mix: $9.00 (Blackmarsh Road) * Shiitake Mushrooms: $19.00 (Dominion) * Romaine Lettuce: $3.99 (Your Independent Grocer) * Kumato Tomato: $7.99 (Costco) * Chinese Napa Cabbage: $6.36 (Blackmarsh Road) * Brussels Sprouts: $1.32 (Your Independent Grocer) * Celery Sticks: $5.00 (Your Independent Grocer) * Italian Parsley: $2.50 (Your Independent Grocer) * Parsnips (454 g): $5.99 (Dominion) * Red Carrots: $1.32 (Dominion) * Spinach: $5.09 (Costco)Pantry & Dairy
* Medium Egg Noodles: $3.29 (Dominion) * 30% Less Sodium Chicken Broth: $2.99 (Blackmarsh Road) * Yoats Yogurt Alternative Oat Vanilla: $5.69 (Dominion) * Lentils: $1.79 (Dominion) * Sesame Seed Bread: $4.00 (Blackmarsh Road) * Whole Water Chestnuts: $1.49 (Dominion) * Heinz Mayonnaise Real (340 ml): $3.99 (Foodland) * McCormick Old Bay Seasoning (74 g): $3.49 (Foodland) * Black Pepper: $8.99 (Dominion) * Garlic Powder: $8.99 (Dominion) * Medium Cheddar Cheese Slices: $5.00 (Dominion) * Dill Pickles: $4.99 (Dominion) * Spice Barn Chinese Five Spice (36 g): $2.49 (Foodland) * Crushed Red Pepper: $7.49 (Dominion) * Garlic Hoisin Sauce: $3.50 (Dominion) * Crunchy Dill Pickle Snacking Cuts Dilly Bites: $2.65 (Your Independent Grocer) * Crushed Tomatoes: $2.00 (Blackmarsh Road) * Sliced Pickled Turnips: $5.00 (Dominion)Total Grocery Cost: $244.98
Source: eezly real-time price tracking, as of July 2026. Prices are for individual items 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
Analyzing the grocery list reveals that the best prices for this specific meal plan are spread across several banners, including Dominion, Foodland, Your Independent Grocer, and even Costco for certain produce items. Dominion appears most frequently, offering the lowest price on 16 of the listed ingredients. This makes it a strong candidate for a primary shopping trip.
Your shopping strategy depends on how much time you have. To achieve the absolute lowest total cost of $244.98, you would need to visit multiple stores. This "strategic shopping" approach guarantees maximum savings but requires more effort. For many busy families, a "one-stop-shop" approach is more practical. In this case, you could take your complete list to a banner like Dominion or a Walmart Supercentre and, while you may pay slightly more for certain items, you will still benefit from their overall competitive pricing and save valuable time. For a deeper dive into deals at your local store, you can check out specific flyer information on platforms like eezly's deals page.
To supplement your planned meals, it's always wise to look for weekly specials on snacks, breakfast items, and treats. Below are some of the top deals available this week in Newfoundland and Labrador, as identified by eezly's price tracking.
Top Deals in Newfoundland and Labrador This Week
| Product | Store | Sale Price | Regular Price | Savings |
|---|---|---|---|---|
| Cinnamon Chex Breakfast Cereal | Foodland | $3.99 | $6.79 | 41.2% |
| Dad's Cookies Original Oatmeal (520 g) | Foodland | $4.99 | $8.29 | 39.8% |
| English Cucumber | Dominion | $1.50 | $2.50 | 40.0% |
| Chapman's Ice Cream Sandwich (12-pack) | Dominion | $5.50 | $8.49 | 35.2% |
| T&T Portuguese Style Egg Tarts | Dominion | $4.79 | $6.99 | 31.5% |
| Kellogg's Special K Cereal Blueberry | Foodland | $4.99 | $7.29 | 31.5% |
| Breyers Rocky Road Ice Cream | Dominion | $4.00 | $5.99 | 33.2% |
| E.D. Smith Pie Filling (540 ml) | Foodland | $6.99 | $9.99 | 30.0% |
Source: eezly real-time price tracking, as of July 2026
Prep Tips & Time Savers
A successful and stress-free week of meals doesn't just happen at the grocery store; it starts in your kitchen. A little bit of preparation can go a long way in saving you time during busy weeknights.
Embrace the "Meal Prep Sunday"
Set aside an hour or two on Sunday to prepare for the week ahead. You can wash and chop vegetables like carrots, celery, and onions and store them in airtight containers. This small step makes weeknight cooking significantly faster. For this week's plan, you could fully prepare the large batch of Chicken Vegetable Soup on Sunday. This not only gets one dinner out of the way but also stocks your fridge with healthy lunches. You could also form the patties for both the Red Lentil Veggie Burgers and the Asian Burgers, separating them with wax paper before refrigerating or freezing.Maximize Your Leftovers
This meal plan is intentionally designed to produce leftovers. Don't let them go to waste. The seven servings of Chicken Noodle Soup from Monday provide an instant, no-cost lunch for at least two family members on Tuesday. The massive batch of Chicken Vegetable Soup from Sunday can serve as lunch for several days. By planning for leftovers, you avoid spending extra money on convenience lunch items.Smart Ingredient Substitutions
The provided grocery list features the exact ingredients used to calculate the cost, but you can always make substitutions to lower the price or use what you already have. For instance, the Chicken with Mushroom Gravy calls for Shiitake Mushrooms, which are priced at $19.00. You can easily swap these for a 227g package of cremini or white button mushrooms, which typically costs less than half that price. Similarly, if shallots ($7.69) are too expensive, a regular yellow onion will work just as well in most recipes. Being flexible is key to budget cooking. You can explore more recipe ideas and potential substitutions on eezly's recipes page.Build Your Pantry
Notice how items like Black Pepper ($8.99), Garlic Powder ($8.99), and Old Bay Seasoning ($3.49) are on the shopping list. While the upfront cost contributes to the weekly total, these staples will last for months and be used in countless future meals. A well-stocked pantry is a long-term investment in saving money. When you see these items on sale, it's a great time to stock up. This reduces the cost of future grocery trips, as you'll only need to focus on purchasing fresh ingredients.Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Dinner Meal | Cost Per Serving |
|---|---|---|
| Monday | Chicken Noodle Soup | $4.19 |
| Tuesday | Red Lentil Veggie Burgers | $1.67 |
| Wednesday | Seafood Salad | $6.31 |
| Thursday | Chicken with Mushroom Gravy | $8.71 |
| Friday | Bunless Burgers | $7.97 |
| Saturday | Asian Burgers | $6.30 |
| Sunday | Chicken Vegetable Soup | $7.26 |
| Average | - | $6.06 |
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador?
There is no single "cheapest" grocery store for every item, as prices vary weekly based on sales and promotions. However, for this specific meal plan, Dominion offered the most items at the lowest price. Discount banners like No Frills and Walmart are also consistently strong contenders for overall value. The best strategy is to use a real-time price comparison tool like eezly to see which store is cheapest for the specific items on your list each week.
How much should a family of four budget for groceries per week in NL?
This can vary widely based on diet, ages, and eating habits. This meal plan shows that the ingredients for seven complete family dinners can be purchased for about $245. This figure does not include breakfast, lunches (beyond planned leftovers), snacks, or household supplies. It serves as a strong baseline, demonstrating that with careful planning, your dinner costs can be effectively managed.
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 online flyers, the AI scans 196,000+ products across 2,700 stores, including banners like Sobeys, Dominion, and No Frills in Newfoundland and Labrador. It can then generate an optimized shopping list showing you where to buy each item for the lowest price or create cost-effective [meal plans](https://eezly.com/meal-plans) based on your dietary needs and what's currently on sale.
What are the cheapest meals to make for a family?
Meals based on plant proteins and pantry staples are typically the most affordable. From this week's plan, the Red Lentil Veggie Burgers stand out at just $1.67 per serving. Soups and stews, like the Chicken Noodle Soup at $4.19 per serving, are also very economical because they stretch ingredients and are great for using up leftover vegetables.
Is it cheaper to shop at multiple grocery stores?
Yes, shopping at multiple stores to get the best deal on every item will result in the lowest possible grocery bill. However, you must factor in the cost of your time and transportation. For many, the savings may not be worth the extra effort. A practical compromise is to do the bulk of your shopping at one competitively priced store and make a second, quick trip to another store for a few key items that are on a deep discount.
How can I adapt this meal plan for dietary restrictions?
This meal plan can be easily adapted. For a gluten-free diet, you can serve the burgers with gluten-free buns or lettuce wraps and use gluten-free noodles in the soup. For a vegetarian diet, you can substitute the ground beef in the burgers with black beans or mushrooms and use vegetable broth in the soups. The Red Lentil Veggie Burgers are already vegetarian.
Are the prices in this article guaranteed?
The prices cited in this article were collected from eezly's real-time database in July 2026 and are subject to change. Grocery prices and sales fluctuate daily. This is why using a live price-tracking tool is so beneficial, as it provides the most current information to ensure you're always getting the best deal at the moment you shop.
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