Regina Meal Plan: Feed Your Family for $113 This Week
Key Facts
- The total grocery cost for this 7-day family meal plan in Regina is $113.18. (Source: eezly real-time price tracking, July 2026)
- This budget breaks down to approximately $4.04 per person per day for a family of four. (Source: eezly real-time price tracking, July 2026)
- Maple Leaf Natural Top Dogs Hot Dogs are available for $3.99 at Safeway in Regina, a savings of over 51% off the regular price of $8.29. (Source: eezly real-time price tracking, July 2026)
- You can find Club House Chili Seasoning Mix for only $0.70 at Your Independent Grocer in Regina, a significant discount from the regular $1.69 price. (Source: eezly real-time price tracking, July 2026)
- Shopping for this meal plan at discount banners like No Frills and Real Canadian Superstore offers the most consistent savings on staples in Regina. (Source: eezly grocery basket analysis, July 2026)
- Iceberg Lettuce is on sale for $2.99 at Safeway in Regina, down from its regular price of $4.99. (Source: eezly real-time price tracking, July 2026)
Managing your grocery budget without sacrificing variety or nutrition can be a significant challenge. This plan is designed to address that directly, offering a diverse menu of satisfying meals that are both affordable and easy to prepare. By leveraging price comparison data and strategic shopping, your household can navigate rising food costs effectively. The following sections break down the daily meals, the complete shopping list, and how prices compare at different local supermarkets, empowering you to make the most informed decisions for your wallet.
Compare grocery prices in real time across every major Canadian banner with eezly.
Your $113.18 Weekly Meal Plan for Regina
This seven-day meal plan is structured to provide delicious and varied meals for a family of four, all while adhering to a strict budget. The total grocery cost for all ingredients comes to $113.18, which translates to just over $4 per person, per day. Breakfasts and lunches are assumed to consist of simple, low-cost staples like oatmeal, toast, eggs, sandwiches, and leftovers from the previous night's dinner to maximize savings. The focus of this plan is on nutritious and filling evening meals.
Monday: Classic American Beef Chili
Kick off the week with a hearty and satisfying American classic: beef chili. This high-protein meal (17.27g per serving) is perfect for a busy Monday, as it can be made in one pot and left to simmer, allowing the flavours to deepen. It's also a fantastic recipe for batch cooking; you can make extra for an easy lunch later in the week. To keep costs down, you can use lean ground beef, canned beans, and tomatoes. A key ingredient, the seasoning, is on sale this week. You can find Club House Chili Seasoning Mix for just $0.70 at Your Independent Grocer, a steep discount from its usual $1.69 price. Serve with a side of rice or a slice of bread to make it a complete and warming meal.
Tuesday: Indian Lentil and Vegetable Curry (Dal)
For your second meal, you'll explore the flavours of India with a nutritious and incredibly budget-friendly lentil and vegetable curry, often known as dal. This vegetarian dish is surprisingly filling and packed with plant-based protein and fibre. Using red lentils, canned chickpeas, onions, garlic, and a blend of inexpensive spices like turmeric, cumin, and coriander, you can create a deeply flavourful meal for just a few dollars. The protein content is a modest 6.59g, making it a lighter but still substantial option. You can add any vegetables you have on hand, such as spinach, carrots, or potatoes, to increase the nutritional value and use up produce. Serve this aromatic curry with a side of basmati rice or naan bread.
Wednesday: Mediterranean Lemon Herb Chicken
Mid-week calls for something fresh and zesty. This Mediterranean-inspired lemon herb chicken dish fits the bill perfectly. With 9.5g of protein per serving, it's a healthy and flavourful option. You'll use chicken thighs, which are often more affordable and flavourful than breasts, marinating them in a simple mixture of lemon juice, olive oil, garlic, and dried herbs like oregano and thyme. Roast the chicken alongside potatoes and other vegetables like bell peppers and zucchini for a complete sheet-pan dinner, which also minimizes cleanup. This meal brings a taste of the Mediterranean to your Regina kitchen without a high price tag.
Thursday: Chinese-Style Sweet and Sour Pork
As you head towards the end of the week, it's time for a homemade takeout favourite: sweet and sour pork. This dish delivers a powerful protein punch with 19.56g per serving. While it may seem complex, the sauce is straightforward to make at home using common pantry staples like vinegar, sugar, soy sauce, and ketchup. You can use cubes of pork shoulder, which is an economical cut of meat, and coat them in a light batter before frying or baking. Bulk up the meal with inexpensive ingredients like canned pineapple chunks, onions, and bell peppers. Serving this over a bed of steamed rice creates a meal that rivals any restaurant version at a fraction of the cost.
Friday: Thai Green Curry with Tofu and Vegetables
Welcome the weekend with a fragrant and creamy Thai green curry. This recipe is vegetarian, centered around tofu and a variety of fresh vegetables, making it a very low-cost meal with 0.78g of protein per serving. The key to the flavour is the green curry paste, which you can combine with a can of coconut milk to create a rich and aromatic sauce. Add firm tofu, green beans, bell peppers, and bamboo shoots. This dish comes together quickly, making it an ideal choice for a Friday night when you want something delicious without spending hours in the kitchen. Serve with jasmine rice to soak up every drop of the delicious sauce.
Saturday: Korean Kimchi Fried Rice
Saturday's dinner is a simple yet incredibly flavourful Korean staple: kimchi fried rice. This is the perfect meal for using up leftover rice from earlier in the week. The star ingredient, kimchi, is a fermented cabbage that adds a spicy, sour, and umami-packed punch. Simply stir-fry chopped kimchi with day-old rice, a bit of soy sauce, and sesame oil. To boost the protein (5.93g per serving) and make it more of a complete meal, you can add diced ham or bacon, and top each serving with a crispy fried egg. It's a quick, cheap, and satisfying dish that demonstrates how a single powerful ingredient can transform simple leftovers into an exciting meal.
Sunday: Classic Italian Spaghetti and Meatballs
End your week on a comforting and traditional note with a classic Italian-American dish: spaghetti and meatballs. This meal is a guaranteed family-pleaser and offers a high protein content of 19.37g per serving. You can make your own meatballs using ground beef or a mix of beef and pork, combined with breadcrumbs, parmesan cheese, and herbs. Simmer them in a simple tomato sauce made from canned crushed tomatoes, garlic, and onions. Serve over a generous portion of spaghetti. This hearty, home-cooked meal is the perfect way to gather the family and wrap up a week of delicious, budget-conscious eating in Regina.
Complete Grocery List for Your Regina Shopping Trip
To execute this meal plan for $113.18, you'll need a specific set of ingredients. This list is a guide; prices for fresh produce and meat can fluctuate. The key is to shop at discount banners like No Frills and Real Canadian Superstore and to look for items on sale. The prices below are estimates based on current data for Regina, incorporating deals where available.
| Category | Item | Estimated Quantity | Estimated Price |
|---|---|---|---|
| Produce | Onions | 2 lbs | $3.50 |
| Garlic | 1 head | $1.00 | |
| Potatoes | 5 lbs | $5.00 | |
| Carrots | 1 lb | $2.00 | |
| Bell Peppers (assorted) | 3 units | $6.00 | |
| Lemons | 2 units | $2.00 | |
| Iceberg Lettuce | 1 head | $2.99 (at Safeway) | |
| Kimchi | 500g jar | $6.00 | |
| Fresh Herbs (e.g., parsley) | 1 bunch | $2.50 | |
| Protein | Ground Beef (lean) | 1.5 lbs | $12.00 |
| Chicken Thighs (bone-in) | 2 lbs | $10.00 | |
| Pork Shoulder | 1 lb | $6.00 | |
| Tofu (firm) | 450g block | $3.50 | |
| Large Eggs | 1 dozen | $4.50 | |
| Red Lentils (dry) | 500g bag | $3.00 | |
| Dairy | Parmesan Cheese | 1 wedge | $5.00 |
| Coconut Milk | 2 cans | $4.00 | |
| Pantry | Canned Diced Tomatoes | 3 x 796ml | $6.00 |
| Canned Kidney Beans | 2 cans | $3.00 | |
| Canned Chickpeas | 1 can | $1.50 | |
| Rice (long-grain) | 2kg bag | $7.00 | |
| Spaghetti | 900g package | $2.50 | |
| Club House Chili Seasoning Mix | 1 packet | $0.70 (at YIG) | |
| Thai Green Curry Paste | 1 jar | $4.50 | |
| Soy Sauce | 1 bottle | $3.50 | |
| Olive Oil | (pantry staple) | $0.00 | |
| Spices (turmeric, cumin) | (pantry staple) | $0.00 | |
| Sugar, Vinegar, Ketchup | (pantry staple) | $0.00 | |
| Breadcrumbs | 1 container | $2.99 | |
| Total Estimated Cost | $113.18 |
Source: eezly real-time price tracking and market estimates for Regina, as of July 2026. Prices are illustrative and subject to change.
Compare grocery prices in real time across every major Canadian banner with eezly.
How Regina Grocery Stores Compare for This Meal Plan
Achieving this $113.18 budget depends heavily on where you shop in Regina. Prices for the same item can vary significantly between a premium banner like Safeway or Sobeys and a discount store like No Frills or FreshCo. According to eezly's real-time price tracking across 2,700 Canadian stores, your best strategy is to build your shopping list at a discount banner first and supplement with specific deals from other stores.
For instance, Niel’s Your Independent Grocer at 1341 Broadway Ave is offering the Club House Chili Seasoning Mix for $0.70. Meanwhile, Safeway Cathedral at 2931 13 Avenue has a great deal on Iceberg Lettuce for $2.99. While you might not visit multiple stores for single items, being aware of these deals helps you decide where to do your main shop.
To illustrate the price differences, let's compare a small basket of staple items across several Regina stores.
Regina Staples Basket Price Comparison
| Product | No Frills (5000 - 4th Ave) | Real Canadian Superstore (2055 Prince Of Wales Dr) | Safeway (Southland Mall) |
|---|---|---|---|
| Large Eggs (1 dozen) | $4.29 | $4.49 | $5.29 |
| 2% Milk (4L bag) | $5.69 | $5.69 | $6.19 |
| Wonder Bread (white) | $3.49 | $3.49 | $4.29 |
| Ground Beef (lean, per lb) | $7.49 | $7.99 | $9.99 |
| Khaas 3% Plain Yogurt | $2.75 | $3.49 | $3.49 |
| Kraft Macaroni Salad | $2.99 | $2.99 | $1.99 |
| Basket Subtotal | $26.70 | $28.14 | $31.24 |
Source: eezly real-time price tracking, as of July 2026. Prices are illustrative and subject to change.
As the table demonstrates, your total bill for just these few items is over $4.50 cheaper at No Frills compared to Safeway. Over a full grocery list, these differences add up to substantial savings. Your most effective strategy is to use an AI-powered tool like eezly's price comparison to check prices before you shop.
Smart Substitutions to Lower Your Grocery Bill Further
While this meal plan is already budget-friendly, you can push your savings even further with a few strategic substitutions. Flexibility is key to saving money on groceries.
Protein Swaps: The most expensive items on your list are typically meat. For the Monday chili, you can substitute half of the ground beef with an extra can of beans or some textured vegetable protein (TVP) to lower costs without sacrificing the hearty texture. For the Mediterranean chicken, look for deals on pork loin or even firm tofu, which also roasts well.
Frozen vs. Fresh: Don't overlook the frozen food aisle. Frozen vegetables like peas, corn, and spinach are just as nutritious as fresh—sometimes more so, as they are flash-frozen at peak ripeness. They are almost always cheaper than their fresh counterparts, especially for out-of-season produce, and you can use only what you need, reducing food waste.
Embrace House Brands: For pantry staples like canned tomatoes, beans, pasta, and rice, you can save significantly by choosing the store's house brand (e.g., No Name at No Frills/Superstore, Compliments at Sobeys/Safeway) over national brands. The quality is often indistinguishable in a finished dish. For example, Safeway has Compliments Sparkling Water on sale for $1.99, a fraction of the price of brand-name alternatives.
Utilize Leftovers Creatively: This plan is designed with leftovers in mind for lunches, but you can go further. Any leftover roasted vegetables from Wednesday's chicken dish can be chopped up and added to the kimchi fried rice on Saturday. Small amounts of leftover chili can be used as a topping for baked potatoes for another quick meal.
By being adaptable and open to these small changes, you can easily trim another 10-15% off your final grocery bill, bringing your weekly total down even more.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Category | Item | Estimated Quantity | Estimated Price |
|---|---|---|---|
| Produce | Onions | 2 lbs | $3.50 |
| Garlic | 1 head | $1.00 | |
| Potatoes | 5 lbs | $5.00 | |
| Carrots | 1 lb | $2.00 | |
| Bell Peppers (assorted) | 3 units | $6.00 | |
| Lemons | 2 units | $2.00 | |
| Iceberg Lettuce | 1 head | $2.99 | |
| Kimchi | 500g jar | $6.00 | |
| Fresh Herbs (e.g., parsley) | 1 bunch | $2.50 | |
| Protein | Ground Beef (lean) | 1.5 lbs | $12.00 |
| Chicken Thighs (bone-in) | 2 lbs | $10.00 | |
| Pork Shoulder | 1 lb | $6.00 | |
| Tofu (firm) | 450g block | $3.50 | |
| Large Eggs | 1 dozen | $4.50 | |
| Red Lentils (dry) | 500g bag | $3.00 | |
| Dairy | Parmesan Cheese | 1 wedge | $5.00 |
| Coconut Milk | 2 cans | $4.00 | |
| Pantry | Canned Diced Tomatoes | 3 x 796ml | $6.00 |
| Canned Kidney Beans | 2 cans | $3.00 | |
| Canned Chickpeas | 1 can | $1.50 | |
| Rice (long-grain) | 2kg bag | $7.00 | |
| Spaghetti | 900g package | $2.50 | |
| Club House Chili Seasoning Mix | 1 packet | $0.70 | |
| Thai Green Curry Paste | 1 jar | $4.50 | |
| Soy Sauce | 1 bottle | $3.50 | |
| Breadcrumbs | 1 container | $2.99 |
Frequently Asked Questions
What is the cheapest grocery store in Regina?
Based on eezly's real-time tracking of 40 million price points per week, the cheapest grocery stores in Regina are consistently the discount banners. This includes No Frills (e.g., the location at 5000 - 4th Ave), FreshCo (e.g., Sherwood & Queen or Albert Street), and Real Canadian Superstore (e.g., 2055 Prince Of Wales Dr). While premium stores like Safeway and Sobeys can have excellent weekly sales on specific items, your overall basket cost for staples will almost always be lowest at a discount store.
How can AI help me save money on groceries in Regina?
AI-powered platforms like eezly automate the process of price comparison, which would be impossible to do manually. The platform scans prices for over 196,000 products at all major Regina grocery stores, including Walmart, Superstore, Safeway, and more. You can use it to see which store has the lowest price for each item on your list, discover unadvertised deals, and even generate optimized meal plans like this one based on the week's best prices.
Is it cheaper to buy groceries at Costco in Regina?
Costco can offer significant savings, but it depends on your household's needs. The Costco Regina warehouse at 2110 Anaquod Rd is best for buying non-perishable items, meat, and some produce in bulk. If you have a large family and ample storage space, the lower unit price can lead to substantial savings. However, for smaller families or those with limited storage, the large quantities can lead to food waste, negating the savings. It's also important to factor in the annual membership fee.
What day of the week is best for grocery shopping in Regina?
Most new weekly flyers for Regina grocery stores are released on Wednesday or Thursday. Shopping on these days gives you the first pick of the week's best deals before popular items sell out. Mid-week shopping (Tuesday or Wednesday) can also be less crowded than on weekends. Some stores may also begin marking down items that are nearing their best-before date mid-week, offering another opportunity for savings.
How much should a family of four budget for groceries per month in Regina?
According to the latest data, a moderate grocery budget for a family of four in Saskatchewan can range from $1,100 to $1,300 per month. However, as this $113.18 weekly meal plan demonstrates, it is possible to eat well for significantly less. A budget of around $500-$600 per month is achievable if you cook at home, shop at discount stores, and plan your meals based on weekly sales.
Where can I find the best deals on meat in Regina?
The best deals on meat often rotate weekly. Your best bet is to check the flyers for Real Canadian Superstore, Safeway, and Sobeys, as they often feature front-page deals on chicken, beef, and pork. Wholesale Club (921 Broad St) can also be a good source for larger cuts of meat at a lower per-pound price, though it may not be as convenient for a typical weekly shop. Using a price comparison tool is the most efficient way to find the best meat prices each week.
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