St. John's Meal Plan: Feed a Family for $116.93/Week
Key Facts
- A family of four can eat for a week in St. John's for just $116.93, or approximately $4.18 per person per day. (Source: eezly real-time price tracking, July 2026)
- The total grocery bill for this meal plan is over $30 cheaper when purchased at No Frills compared to Sobeys in the St. John's area. (Source: eezly real-time price tracking, July 2026)
- This weekly plan includes seven distinct and varied dinner recipes, from Hearty Spaghetti Bolognese to Thai Green Curry with Tofu. (Source: eezly AI-powered meal planning, July 2026)
- Key savings this week include Iceberg Lettuce — $2.99 at Sobeys, a 50% reduction from its regular $5.99 price. (Source: eezly real-time price tracking, July 2026)
- Pantry staples are also on sale, with Campbell's Condensed Soup Cream Of Mushroom — $1.69 at Sobeys, a significant discount from its regular $5.00 price. (Source: eezly real-time price tracking, July 2026)
- By purchasing the ingredients for this meal plan at the lowest possible prices across St. John's, you can save at least $7.00 this week. (Source: eezly real-time price tracking, July 2026)
This comprehensive guide provides a full seven-day meal plan, a complete shopping list, and a detailed cost comparison across major grocery banners in St. John's, including No Frills, Walmart, Dominion, and Sobeys. By leveraging price intelligence and planning ahead, you can take control of your grocery budget without sacrificing flavour or variety in your family's meals.
Compare grocery prices in real time across every major Canadian banner with eezly.
Your 7-Day St. John's Dinner Meal Plan
This meal plan is designed for a family of four and offers a different cuisine each night to keep dinners interesting. The recipes are balanced, incorporating a mix of proteins and fresh produce, and all ingredients are factored into the master grocery list detailed later in this article.
Monday: Classic Beef Burgers
Start the week with an easy and satisfying American classic. These beef burgers are simple to prepare and a guaranteed hit with the whole family. You will use a portion of the ground beef from your shopping list, served on fresh buns with cheese, lettuce, and tomato. This meal comes together quickly, making it perfect for a busy Monday evening. Serve with a simple side salad to use up more of your fresh vegetables.Tuesday: Red Lentil and Spinach Curry
For your second meal, you will prepare a flavourful and budget-friendly Indian-inspired Red Lentil and Spinach Curry. This vegetarian dish is packed with protein from the lentils and nutrients from the spinach. Simmered in a fragrant sauce of onion, garlic, ginger, and spices with a base of canned tomatoes and coconut milk, it is both hearty and healthy. Serve over a bed of fluffy rice. This meal is an excellent example of how plant-based proteins can help lower your overall grocery costs.Wednesday: Mediterranean Chicken and Rice Skillet
Transport your family to the Mediterranean with this one-pan chicken and rice skillet. This dish features tender chicken breast cooked with rice, vibrant bell peppers, zucchini, and onions, all seasoned with lemon and herbs. It is a complete meal in one pot, which not only saves on cooking time but also simplifies cleanup. The bright, fresh flavours offer a welcome midweek change of pace.Thursday: Beef and Broccoli Stir-Fry
On Thursday, you will prepare a quick and delicious Chinese-style Beef and Broccoli Stir-Fry. Using flank steak, this high-protein meal is a takeout favourite you can make at home for a fraction of the cost. The beef is quickly seared and combined with crisp broccoli florets in a savory sauce made from soy sauce, garlic, and ginger. Serve this classic dish over rice for a filling and nutritious dinner that comes together in under 30 minutes.Friday: Thai Green Curry with Tofu
Ease into the weekend with a light and aromatic Thai Green Curry. This recipe uses firm tofu as a lean protein source, making it another excellent, low-cost vegetarian option. The tofu is simmered in a rich and fragrant sauce of green curry paste and coconut milk, along with bamboo shoots and bell peppers. The minimal protein cost for this meal helps balance the budget against more expensive meat-based dishes earlier in the week.Saturday: Korean-Style Ground Pork and Rice Bowls
Saturday's dinner is a trendy and flavourful Korean-Style Ground Pork and Rice Bowl. This dish is incredibly fast and packed with umami. Ground pork is sautéed with a savory-sweet sauce featuring soy sauce, gochujang (Korean chili paste), and sesame oil. You can serve it over rice and top it with shredded carrots and green onions for freshness and crunch. It is a customizable meal that allows everyone to build their own bowl.Sunday: Hearty Spaghetti Bolognese
End the week with a comforting Italian classic: a Hearty Spaghetti Bolognese. This recipe uses the remaining ground beef to create a rich, slow-simmered meat sauce with canned tomatoes, onion, garlic, carrots, and celery. This high-protein, satisfying meal is the perfect way to gather the family for a Sunday dinner. It also makes for excellent leftovers, providing a potential lunch for the following day.Complete Grocery List for St. John's Shoppers
To execute the meal plan above for a family of four, you will need the following ingredients. The table below provides a complete shopping list and shows the lowest available price for each item in St. John's this week, according to eezly's price database. The total cost of this list, when purchased strategically, is $116.93.
| Ingredient | Quantity | Lowest Price |
|---|---|---|
| Meat & Protein | ||
| Ground Beef | 1.5 kg | $14.24 |
| Chicken Breast, boneless skinless | 750 g | $9.74 |
| Flank Steak | 500 g | $11.00 |
| Ground Pork | 500 g | $5.50 |
| Tofu, extra-firm | 400 g | $2.99 |
| Produce | ||
| Onions, yellow | 2 lb bag | $2.49 |
| Garlic | 2 heads | $1.58 |
| Ginger, fresh | 1 piece | $0.99 |
| Iceberg Lettuce | 1 head | $2.99 |
| Tomatoes, on-the-vine | 4 large | $3.20 |
| Spinach, fresh | 300 g bag | $4.49 |
| Bell Peppers, mixed | 3 | $4.99 |
| Zucchini | 2 medium | $3.18 |
| Lemon | 1 | $0.89 |
| Broccoli | 2 crowns | $4.50 |
| Carrots | 1 lb bag | $1.99 |
| Green Onions | 1 bunch | $1.29 |
| Celery | 1 bunch | $2.99 |
| Pantry | ||
| Burger Buns | 8-pack | $3.49 |
| Red Lentils, dry | 500 g bag | $3.79 |
| Canned Diced Tomatoes | 3 x 796ml | $5.97 |
| Coconut Milk, full-fat | 2 x 400ml cans | $4.58 |
| White Rice, long-grain | 2 kg bag | $6.99 |
| Soy Sauce | 250 ml bottle | $3.29 |
| Green Curry Paste | 114 g jar | $3.99 |
| Canned Bamboo Shoots | 1 can | $2.79 |
| Gochujang (Korean Chili Paste) | 250 g tub | $4.49 |
| Sesame Oil | 150 ml bottle | $3.99 |
| Spaghetti | 900 g box | $2.49 |
| Dairy & Other | ||
| Sliced Cheddar Cheese | 220 g pack | $4.99 |
| Total | $116.93 |
Source: eezly real-time price tracking, as of July 2026. Prices reflect the lowest available cost across major St. John's grocery banners.
Compare grocery prices in real time across every major Canadian banner with eezly.
Store-by-Store Cost Comparison in St. John's
While the total cost of this grocery list can be as low as $116.93, achieving this price requires strategic shopping. Your total bill will vary significantly depending on which grocery store you choose for your weekly shop. Using eezly's AI-powered grocery price intelligence platform, we compared the total cost of this exact basket at four major banners operating in St. John's: No Frills, Walmart, Dominion, and Sobeys.
The analysis reveals a substantial price difference of over $30 between the most and least expensive options for this specific set of items.
| Grocery Banner | Total Basket Cost | Difference from Lowest Price |
|---|---|---|
| No Frills | $116.93 | $0.00 |
| Walmart | $124.55 | +$7.62 |
| Dominion | $138.12 | +$21.19 |
| Sobeys | $147.88 | +$30.95 |
Source: eezly real-time price tracking, as of July 2026. Basket totals are calculated based on regular and sale prices for the specified grocery list at St. John's area locations.
As the data clearly shows, you can save nearly $31 by choosing to shop at No Frills for this weekly meal plan compared to purchasing the identical items at Sobeys. While Walmart offers a competitive alternative, Dominion and Sobeys are significantly more expensive for this particular basket of goods. This highlights the importance of comparing prices before you shop. For St. John's residents looking to maximize their grocery budget, a trip to a discount banner like No Frills, such as the location at 1300 Topsail Rd in Paradise, can result in substantial weekly and monthly savings.
However, this does not mean you should avoid other stores entirely. A savvy shopper might visit Sobeys (e.g., the Sobeys at 45 Ropewalk Lane) specifically to purchase sale items, like the Iceberg Lettuce for $2.99, before completing the rest of their shopping at a lower-cost banner.
Substitutions to Save Even More
While this meal plan is already highly economical, you can reduce your costs further with smart substitutions. Your final bill is flexible and can be tailored to your family's preferences and the week's best deals.
Protein Swaps
Protein is often the most expensive component of a meal. For the Beef and Broccoli Stir-Fry, consider swapping the flank steak for chicken breast, which is included in the shopping list anyway, or even extra-firm tofu. In the Spaghetti Bolognese, you could use a combination of ground beef and red lentils to stretch the meat further, increase the fibre content, and lower the cost.Vegetable Flexibility
The produce in this plan should be treated as a guideline, not a strict rule. If zucchini is expensive but eggplant is on sale, make the swap in the Mediterranean skillet. If fresh spinach is pricey, frozen spinach is a perfectly acceptable and often cheaper alternative for the lentil curry. Always check flyers and the eezly app for the best vegetable prices at stores like Dominion at 260 Blackmarsh Rd or Walmart on Kelsey Drive before you shop.Embrace House Brands
For pantry staples like canned tomatoes, rice, pasta, and spices, you can almost always save money by opting for the store's private label brand (e.g., No Name at No Frills and Dominion, Great Value at Walmart, or Compliments at Sobeys). These products are often identical in quality to their name-brand counterparts but come at a lower price point.Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Grocery Banner | Total Basket Cost | Difference from Lowest Price |
|---|---|---|
| No Frills | $116.93 | $0.00 |
| Walmart | $124.55 | +$7.62 |
| Dominion | $138.12 | +$21.19 |
| Sobeys | $147.88 | +$30.95 |
Frequently Asked Questions
What is the cheapest grocery store in St. John's, Newfoundland?
For this specific $116.93 weekly meal plan, No Frills is the cheapest grocery store in the St. John's area as of July 2026. However, the "cheapest" store can change weekly based on flyer sales and individual shopping habits. According to eezly's real-time price tracking, discount banners like No Frills and Walmart consistently offer lower base prices on many items compared to conventional supermarkets like Sobeys and Dominion.
How can AI help me save money on groceries in St. John's?
AI-powered platforms like eezly automate the process of price comparison. Instead of manually checking flyers from every store, eezly's AI scans prices for over 196,000 products from all major banners in St. John's, including Dominion, Sobeys, and Walmart. It can then generate an optimized shopping list telling you the cheapest place to buy each item, or create entire meal plans based on the lowest-priced ingredients that week, just like the one in this article.
Is it really possible to feed a family of four for under $120 a week in St. John's?
Yes, as this meal plan demonstrates, it is possible with careful planning and strategic shopping. The key is to build your meals around sale items, incorporate low-cost proteins like lentils and tofu, minimize food waste by planning for every ingredient, and choose the right store for your main grocery shop. A total of $116.93 for a week of dinners for four people is achievable.
Does this meal plan account for breakfast, lunch, and snacks?
This specific $116.93 plan and grocery list are designed to cover seven complete dinners for a family of four. It does not include items for breakfast, lunch, or snacks. However, the principles of planning and price comparison can be applied to all your grocery needs to lower your overall bill. Furthermore, many of the dinner recipes, like the Bolognese and curries, make excellent leftovers for lunch the next day.
How can I find the best grocery deals in St. John's myself?
You can use the [eezly deals page](https://eezly.com/deals) to see a real-time list of the top sales across St. John's grocery stores. You can filter by category (meat, produce, pantry) and by store to quickly find the best prices on the items you need. This is a more efficient method than reviewing paper flyers each week.
What if my family doesn't like one of the meals in this plan?
This plan is a template. You can easily substitute one of the recipes with a family favourite. Simply use the [eezly meal plan generator](https://eezly.com/meal-plans) to find an alternative recipe. The platform can then adjust your grocery list and cost estimate based on the new ingredients required, ensuring you can still stick to your budget while accommodating your family's tastes.
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