NL Meal Plan: Feed Your Family for $70.98 This Week
Key Facts
- A 7-day family meal plan in Newfoundland and Labrador can cost as little as $70.98 for 31 essential items. (Source: eezly real-time price tracking, July 2026)
- Shopping at a single store, Dominion, provides the lowest total cost for this specific meal plan. (Source: eezly real-time price tracking, July 2026)
- Strategic shopping for this grocery list can save you up to $130.33 compared to buying the same items at the most expensive combination of stores. (Source: eezly real-time price tracking, July 2026)
- The most affordable dinner in the plan, Honey Chicken, costs only $2.81 per serving. (Source: eezly real-time price tracking, July 2026)
- Dr. Oetker Giuseppe Pizzeria Frozen Pizza is on sale for $4.94 at Foodland, a 42% savings from its regular price of $8.49. (Source: eezly real-time price tracking, July 2026)
- Saputo Light Cocktail Bocconcini Cheese is available for $4.00 at Dominion, a 47% discount from its regular $7.49 price. (Source: eezly real-time price tracking, July 2026)
- A Raspberry Cordial bottle (355 ml) is currently priced at a 52-week low of $1.99 at Foodland. (Source: eezly real-time price tracking, July 2026)
This article provides a complete 7-day meal plan designed specifically for families in Newfoundland and Labrador, leveraging the best local prices for July 2026. We will walk you through seven delicious and affordable dinner recipes, provide a complete, itemized grocery list, and show you exactly where to shop to get the lowest price. By following this guide, you can confidently navigate the aisles of stores like Dominion, Sobeys, and Foodland, knowing you are making the most informed purchasing decisions for your family.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Meal Plan: A 7-Day Guide for Your NL Family
This week's meal plan is designed to balance cost, convenience, and nutrition, making your weeknight dinners less stressful and more affordable. The seven dinner recipes featured below range in price from an impressive $2.81 per serving to a still-reasonable $7.30 per serving. Breakfasts and lunches can be kept simple and low-cost with staples like oatmeal, eggs, sandwiches, and, most importantly, leftovers from these generous dinner recipes. Using dinner leftovers for the next day's lunch is a cornerstone of this budget-friendly plan.
Here is your dinner menu for the week, with each meal's cost per serving calculated using real-time prices from grocery stores across Newfoundland and Labrador.
Monday: Honey Chicken
Start your week with a simple and flavourful Honey Chicken dinner. At just $2.81 per serving, this is the most budget-friendly meal of the week. The recipe is quick to prepare, making it perfect for a busy Monday evening. The total cost for the main ingredients is only $11.24 for four servings. You can serve this versatile dish with rice you may already have in your pantry or a simple side salad to create a complete and satisfying meal.
Tuesday: Burrito Bake
On Tuesday, you can enjoy a hearty Burrito Bake that is sure to be a family favourite. This dish costs only $3.08 per serving and yields a generous eight servings, making it perfect for a larger family or guaranteeing leftovers for lunch. The recipe combines lean ground beef, refried beans, and cheese for a comforting and filling meal. Its quick prep time of 15 minutes means you can have a delicious dinner on the table without spending hours in the kitchen.
Wednesday: Turkey and Pork Burger Patties
Mid-week calls for homemade Turkey and Pork Burger Patties. These flavourful, juicy burgers cost just $3.50 per serving and the recipe makes eight patties. You can serve them on buns or, for a lower-carb option, wrapped in lettuce. Making your own patties from lean ground pork and extra-lean ground turkey is not only more affordable than buying pre-made ones but also allows you to control the ingredients and seasonings.
Thursday: Cheeseburger Macaroni
A one-pan wonder, this Cheeseburger Macaroni is the ultimate comfort food for a Thursday night. With a cost of $4.81 per serving, this recipe makes a massive ten servings, ensuring you have plenty of delicious leftovers. It combines lean ground beef, macaroni, and a cheesy tomato sauce to create a dish that appeals to both kids and adults. This meal is a fantastic way to stretch a package of ground beef into a filling meal for several days.
Friday: Asian Burgers
End the work week with a culinary twist: Asian Burgers. These burgers are infused with the flavours of hoisin sauce and Chinese five-spice, offering a unique and delicious alternative to a traditional hamburger. At $5.71 per serving, this recipe provides a gourmet taste without the high price tag. It's a great way to celebrate Friday and kick off the weekend with a special, yet still affordable, meal.
Saturday: Thai Salad with Chicken
For a lighter, fresher meal on Saturday, this Thai Salad is an excellent choice. Costing $6.19 per serving, it features breaded chicken strips, fresh cabbage and carrots, and a flavourful miso lime ginger dressing. This salad is both filling and nutritious, providing a welcome break from heavier meals. It is a perfect example of how you can enjoy vibrant, international flavours while staying on a strict grocery budget.
Sunday: Bunless Burgers
Your week of budget-friendly eating culminates in a classic Sunday meal with a healthy twist: Bunless Burgers. At $7.30 per serving, this is the most indulgent meal of the week, yet it remains highly affordable. By serving juicy, cheesy beef patties over a bed of crisp romaine lettuce with tomatoes and pickles, you get all the satisfaction of a burger without the cost or carbs of the bun. It's a perfect meal for a summer evening BBQ.
Weekly Dinner Menu & Cost Breakdown
| Day | Dinner Recipe | Cost Per Serving |
|---|---|---|
| Monday | Honey Chicken | $2.81 |
| Tuesday | Burrito Bake | $3.08 |
| Wednesday | Turkey and Pork Burger Patties | $3.50 |
| Thursday | Cheeseburger Macaroni | $4.81 |
| Friday | Asian Burgers | $5.71 |
| Saturday | Thai Salad with Chicken | $6.19 |
| Sunday | Bunless Burgers | $7.30 |
Source: eezly real-time price tracking, as of July 2026
Your Complete Grocery List for $70.98
The key to achieving significant savings is purchasing the right items at the right stores. According to eezly's AI-powered analysis, the 31 items required to create this week's meals, plus other staples for breakfasts and lunches, can be purchased for a total of $70.98. This optimized basket represents the absolute lowest price possible by shopping at a single store.
Below is a detailed list of the primary ingredients for your seven dinner recipes. While the total for the entire 31-item cart is $70.98, this table highlights the key components of your dinners and their best current prices across Newfoundland and Labrador.
Optimized Grocery Shopping List
| Category | Item | Best Price | Store |
|---|---|---|---|
| Meat | Medium Ground Beef | $6.44 | Dominion |
| Lean Ground Beef | $7.36 | Dominion | |
| Lean Ground Pork | $5.00 | Independent | |
| Extra Lean Ground Turkey | $7.00 | Dominion | |
| Breaded Chicken Cutlettes | $7.00 | Independent | |
| Produce | Romaine Lettuce | $3.99 | Independent |
| Kumato Tomato | $7.99 | Costco | |
| Shallots Onions | $7.69 | Foodland | |
| Whole Sweet Red Peppers | $4.49 | Independent | |
| Lemon | $1.75 | Dominion | |
| Savoy Cabbage | $4.28 | Independent | |
| Red Carrots | $0.99 | Dominion | |
| Dairy & Deli | Medium Cheddar Cheese Slices | $5.79 | Dominion |
| Pizza Mozzarella Shredded Cheese | $6.49 | Dominion | |
| Pantry | Dill Pickles | $4.99 | Dominion |
| Reduced Sodium Chicken Broth | $2.00 | Dominion | |
| Flavortown Money Honey BBQ Sauce | $7.49 | Foodland | |
| Condensed Soup Tomato | $2.79 | Blackmarsh Road | |
| Ketchup | $4.49 | Dominion | |
| Blue Menu Whole Grain Macaroni | $2.00 | Dominion | |
| Refried Black Beans | $4.29 | Dominion | |
| Compliments Taco Seasoning Mix | $0.99 | Foodland | |
| Whole Wheat Medium Tortillas | $4.00 | Dominion | |
| Just Peanuts Crunchy Peanut Butter | $6.00 | Dominion | |
| J.L. Kraft Miso Lime Ginger Dressing | $6.49 | Dominion | |
| Spice Barn Chinese Five Spice | $2.49 | Foodland | |
| Garlic Hoisin Sauce | $3.50 | Dominion |
Source: eezly real-time price tracking, as of July 2026
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop in Newfoundland and Labrador for the Best Prices
For this specific weekly meal plan, shopping exclusively at Dominion will yield the lowest total price of $70.98. The eezly platform analyzes prices across all major banners in your area, including Dominion, Foodland, No Frills, Sobeys, Walmart, and Your Independent Grocer, to determine the most cost-effective shopping strategy. This week, the data points clearly to a one-stop shop.
While it can sometimes be cheaper to visit multiple stores, this strategy often comes with hidden costs like time and gas. The analysis for this meal plan shows that the convenience of a single trip aligns with the best possible price. Let's look at the different shopping options:
* One-Stop Shop (The Winner): By purchasing all 31 items on the list at Dominion, your total bill comes to $70.98. This is the most efficient and economical choice this week.
* Two-Store Trip: If you were to split your shopping between No Frills and Sobeys, your total cost would increase slightly to $73.93. While you might find individual items cheaper at one store versus the other, the overall basket cost is higher.
* Multi-Store Haul: A five-store trip to Dominion, Foodland, Independent, No Frills, and Walmart would result in a total cost of $77.61. This demonstrates a key principle of smart shopping: more stops do not always equal more savings. The time and fuel spent driving between stores would further erode any perceived savings on individual items.
The most important takeaway for your budget is that the "cheapest" grocery store changes based on what you're buying. One week, Dominion might have the best overall basket price for your needs; the next, it could be No Frills or Walmart. Using a real-time price comparison tool like eezly is the only way to know for sure where you'll save the most on your specific grocery list.
Prep Tips, Time Savers, and Using Leftovers
A successful and sustainable meal plan goes beyond just the recipes and the shopping list. How you manage your time and ingredients in the kitchen is just as important for saving money and reducing stress.
Maximize Your Time with Meal Prep
Dedicating an hour or two over the weekend can make your weeknights significantly smoother. For this plan, you could: * Chop Vegetables: Dice the shallots and red peppers for the Cheeseburger Macaroni and Burrito Bake. Store them in airtight containers in the fridge. * Mix Burger Patties: Prepare both the Turkey and Pork Burger Patties and the Asian Burgers. Separate patties with wax paper and store them in the fridge for up to three days or freeze them for later in the week. * Portion Ingredients: If you buy a large package of ground beef, divide it into the portions needed for the Burrito Bake, Cheeseburger Macaroni, and Bunless Burgers.Embrace Leftovers for Lunch
This meal plan is intentionally designed to produce leftovers. The Burrito Bake and Cheeseburger Macaroni recipes each make 8-10 servings. This isn't a mistake; it's a strategy. Packing last night's dinner for lunch the next day accomplishes two critical things: it eliminates the cost of buying a separate lunch, and it ensures that no food goes to waste. You are essentially getting two meals for the price and effort of one.Smart Ingredient Use
This plan is built around smart ingredient cross-utilization to minimize waste and cost. For example, lean ground beef is a key component in three different recipes, allowing you to buy a larger, more economical package and use it all. Similarly, pantry staples and produce are used across multiple meals. This approach ensures you are not left with half-used jars or wilting vegetables at the end of the week, which is a common source of hidden food costs.Beyond the Plan: Top Grocery Deals in NL This Week
While the meal plan provides a structured way to save, you can find additional savings by keeping an eye out for exceptional individual deals. These items can be added to your pantry for future use when they are at their lowest price. Here are some of the top deals available in Newfoundland and Labrador this week.
| Product | Store | Sale Price | Regular Price | Savings |
|---|---|---|---|---|
| Saputo Light Cocktail Bocconcini | Dominion | $4.00 | $7.49 | 47% |
| GoGo squeez Fruit Sauce | Dominion | $2.00 | $4.00 | 50% |
| Skittles Candy Original (170g) | Foodland | $2.49 | $4.79 | 48% |
| Dr. Oetker Frozen Pizza | Foodland | $4.94 | $8.49 | 42% |
| Compliments Organic Green Tea | Foodland | $4.49 | $6.99 | 36% |
| Celsius Energy Drink (can) | Foodland | $3.79 | $6.00 | 37% |
| Raspberry Cordial (355 ml) | Foodland | $1.99 | $2.99 | 33% |
| Mid-Day Squares Protein Bar | Dominion | $1.99 | $2.99 | 33% |
Source: eezly real-time price tracking, as of July 2026
These deals highlight the significant discounts available. For instance, the GoGo squeez Fruit Sauce at Dominion is 50% off, an excellent opportunity to stock up on snacks for the kids. Similarly, saving 47% on Saputo Bocconcini at Dominion or 42% on a Dr. Oetker pizza at Foodland can provide an affordable treat or a quick meal option for a busy night.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Dinner Recipe | Cost Per Serving |
|---|---|---|
| Monday | Honey Chicken | $2.81 |
| Tuesday | Burrito Bake | $3.08 |
| Wednesday | Turkey and Pork Burger Patties | $3.50 |
| Thursday | Cheeseburger Macaroni | $4.81 |
| Friday | Asian Burgers | $5.71 |
| Saturday | Thai Salad with Chicken | $6.19 |
| Sunday | Bunless Burgers | $7.30 |
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador?
There is no single "cheapest" grocery store every week. The best store for you depends entirely on your specific shopping list. For the 31 items in this article's meal plan, Dominion is the cheapest option this week with a total of $70.98. However, next week, based on different sales and flyer prices across banners like Sobeys, No Frills, and Walmart, the cheapest overall basket might be found elsewhere. Using a price comparison tool is the most reliable way to find the lowest price for your personal grocery list.
How much should a family of four budget for groceries per week in NL?
Grocery budgets can vary significantly based on diet, location, and shopping habits. This meal plan demonstrates that it is possible for a family to cover seven dinners and have substantial leftovers for lunches for approximately $70.98 per week. If you divide this cost by four people over seven days, it works out to about $2.53 per person, per day. This is a baseline that you can use as a target, adjusting for your family's specific needs for breakfast, snacks, and other items.
How can AI help me save money on groceries in Newfoundland?
AI-powered platforms like eezly can save you money by doing the comparative work for you, instantly and accurately. Instead of manually checking flyers from Dominion, Foodland, and Walmart, the AI scans real-time prices for over 196,000 products. It calculates the total cost of your shopping list at every possible combination of stores, finding the single cheapest option, whether it's at one store or several. It can also generate optimized meal plans, like the one in this article, that are built from the ground up based on the most affordable ingredients available that week.
Is it cheaper to shop at multiple stores in St. John's?
Not always. While it seems like you could save money by chasing deals at different stores, you must factor in the cost of your time and gas. For this week's meal plan, the data is clear: a single shopping trip to Dominion is the cheapest option at $70.98. A two-store trip to No Frills and Sobeys would actually cost you more, at $73.93. The eezly platform's analysis shows the most cost-effective route, saving you from making unnecessary trips.
What are the best budget-friendly recipes for families?
The best budget-friendly recipes maximize low-cost, high-impact ingredients and are designed to create leftovers. From this week's plan, the Honey Chicken at $2.81 per serving and the Burrito Bake at $3.08 per serving are excellent examples. Both use affordable proteins and pantry staples to create delicious, filling meals. Recipes that use ground meat, pasta, beans, and seasonal vegetables are typically very cost-effective. You can explore more options on the [eezly recipes page](https://eezly.com/recipes).
How can I find the latest grocery deals in NL?
The most effective way to find the latest deals is to use a real-time grocery price intelligence platform. You can visit the [eezly deals page](https://eezly.com/deals) to see a live-updated list of the top discounts and 52-week-low prices at all major grocery banners in Newfoundland and Labrador, including stores like Costco, Dominion, and Your Independent Grocer.
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