NL Weekly Meal Plan: Eat for $8.94/Day This July

Key Facts

• The total cost for this seven-day family meal plan in Newfoundland and Labrador is $250.38. (Source: eezly real-time price tracking, July 2026)
• This plan breaks down to a cost of $8.94 per person, per day for a family of four. (Source: eezly real-time price tracking, July 2026)
• The most cost-effective dinner is the Salmon Cakes recipe, coming in at only $3.07 per serving. (Source: eezly real-time price tracking, July 2026)
• A budget-friendly Breakfast Pizza recipe provides 12 servings at just $3.08 each. (Source: eezly real-time price tracking, July 2026)
• This week's top grocery deal in NL is General Mills' Cinnamon Chex Cereal for $3.99 at Foodland, a 41.2% discount from its regular price of $6.79. (Source: eezly real-time price tracking, July 2026)
• To achieve these savings, ingredients are sourced from multiple stores, including Dominion, Foodland, Your Independent Grocer, and Costco. (Source: eezly real-time price tracking, July 2026)

Navigating the grocery aisles in Newfoundland and Labrador can be a challenge for any budget. This guide provides a complete seven-day meal plan, a full shopping list with verified prices, and a strategy for where to buy each item to maximize your savings. By breaking down the cost, this plan demonstrates that it's possible to provide varied and satisfying meals for your family for just $8.94 per person per day. The plan leverages bulk cooking and leftovers to ensure your food budget stretches as far as possible throughout the week.

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This Week's Newfoundland & Labrador Meal Plan: July 2026

This meal plan is structured for a family of four, focusing on cost-effective recipes that utilize leftovers for lunches, minimizing food waste and saving you time. The breakfasts are designed to be made in large batches at the beginning of the week, offering convenient grab-and-go options for busy mornings. Dinners feature a mix of proteins, including beef, salmon, and tofu, to keep meals interesting. The total grocery cost for all the specific ingredients required for these main meals is $250.38.

On Monday, you'll kick off the week with satisfying Bunless Burgers, a great low-carb option that's perfect for a summer evening. Tuesday brings a flavourful and quick Curry Tofu Noodle Stir Fry; the recipe makes six servings, providing dinner for four and two easy lunches for the next day. Wednesday's dinner is a classic: Salmon Patties, a simple and delicious way to get healthy omega-3s. For Thursday, you'll prepare Asian-style burgers, which offer a different taste profile and also yield an extra serving for a single lunch. The star of the weekend is the large-batch Salmon Cakes recipe. Making this on Friday provides a delicious dinner and leaves you with ample leftovers to cover both lunch and dinner on Saturday, significantly reducing your weekend cooking time and expenses.

Source: eezly real-time price tracking, as of July 2026. Cost per serving is based on recipe data; breakfast and lunch costs vary.

Complete Grocery List for the Weekly Plan

To execute this meal plan for $250.38, you will need to purchase specific items from the stores where they are priced lowest. This multi-store approach, while requiring a bit more planning, is the most effective strategy for achieving significant savings. The following table itemizes every ingredient needed for the seven featured recipes. Duplicates have been consolidated to show the single best price available.

This list represents the core components for your breakfasts and dinners for the week. You may need to supplement it with pantry staples you don't already have, such as oils and basic spices, as well as personal choices for snacks, drinks, and produce for side salads. Always cross-reference with your pantry before you shop to avoid buying duplicates. Visiting multiple banners like Your Independent Grocer, Dominion, and Foodland is key to securing these prices.

Source: eezly real-time price tracking, as of July 2026. Prices are for specific package sizes and are subject to change.

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Where to Shop in NL for the Best Prices

Achieving the total plan cost of $250.38 requires a strategic shopping approach. Instead of completing your entire shop at one store, you can maximize savings by visiting a few different banners for the items they have priced most competitively. Based on eezly's real-time data for July 2026, this plan involves trips to Dominion, Your Independent Grocer, Foodland, and Costco. The "Blackmarsh Road" location likely refers to a specific banner store in that area; check your local flyers or the eezly app to confirm which one.

Your Trip to Dominion

Your Trip to Your Independent Grocer

Your Trip to Foodland

Other Stops (Costco & Blackmarsh Road)

This Week's Top Deals in Newfoundland and Labrador

Beyond the ingredients for your meal plan, there are always exceptional deals to be found that can help stock your pantry and freezer. These are the top deals in Newfoundland and Labrador for this week in July, according to eezly's AI-powered price database. Seizing these opportunities for items your family regularly uses is another powerful way to lower your overall grocery spending. This week features significant discounts on summer treats and pantry staples.

The most substantial discount is on General Mills' Cinnamon Chex Cereal, available at Foodland for $3.99, a 41.2% savings from its regular price of $6.79. For a summer treat, Nestlé Drumstick Frozen Dessert Cones are on sale for $6.00 at Foodland, nearly 39% off their usual price. At Dominion, you can find Dr. Oetker's Ristorante Pizza for $3.50, a great option for a quick meal, and Chapman's Super Cone Ice Cream for $5.50, a 35% savings. These deals are excellent for supplementing your meal plan without breaking the bank.

Source: eezly real-time price tracking, as of July 2026.

Prep Tips & Time Savers

A successful and stress-free week of meals often comes down to a little bit of preparation. By dedicating an hour or two over the weekend, you can set yourself up for smooth sailing during busy weeknights. This strategy, often called "meal prep," is essential for making a detailed plan like this one work for your family.

First, focus on the breakfasts. Both the Breakfast Pizza and the Breakfast To Go Bars are perfect for making ahead. Bake both recipes on Sunday afternoon. Once cooled, you can slice them into individual portions. The Breakfast Pizza slices can be stored in an airtight container in the refrigerator for up to three days. The Breakfast To Go Bars also keep well in the fridge and are designed for a quick morning meal. Having these ready will save you precious time each morning.

Next, prepare your components. You can chop the Shallots Onions needed for both the Asian Burgers and the Curry Tofu Noodle Stir Fry at the same time and store them in a container in the fridge. You can also form the patties for the Bunless Burgers and Salmon Patties ahead of time, separating them with wax paper and storing them in the refrigerator for up to 24 hours before you plan to cook them. The biggest time-saver is leveraging the Salmon Cakes recipe. It makes 14 servings, so after Friday's dinner, portion the remaining 10 cakes into containers. You'll have four ready for Saturday's lunch or dinner, four for another meal, and two extra, all without any additional cooking. This batch-cooking approach is a cornerstone of effective grocery budgeting.

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