NB Meal Plan: Feed Your Family for $5.25/Serving
Key Facts
- You can create a dinner of Asian Burgers for your family for just $5.25 per serving in New Brunswick this week. (Source: eezly real-time price tracking, June 2026)
- A homemade Thai Green Curry dinner costs approximately $7.19 per serving using ingredients sourced from local New Brunswick stores. (Source: eezly real-time price tracking, June 2026)
- The total ingredient cost for three core family dinners (Bunless Burgers, Asian Burgers, Thai Green Curry) is $86.69 this week in New Brunswick. (Source: eezly real-time price tracking, June 2026)
- The cheapest Regular Extra Firm Tofu for the curry recipe is available for $3.99 at Coop IGA Tracadie-Sheila. (Source: eezly real-time price tracking, June 2026)
- Lean Ground Beef, a key component for the Asian Burgers recipe, is priced at $10.81 at Your Independent Grocer banners. (Source: eezly real-time price tracking, June 2026)
- By strategically shopping at different banners like Independent, Iga, and Costco, you can secure the lowest prices for each item on your list. (Source: eezly real-time price tracking, June 2026)
Our analysis shows that a family of four can manage a full week of breakfasts, lunches, and dinners for a total of approximately $220.96, which breaks down to just $7.89 per person, per day. This budget is achieved not by sacrificing quality, but by planning meals around sale items, cooking at home, and strategically shopping at the stores with the best prices for each ingredient. This article will walk you through the daily meal plan, provide a complete and priced-out grocery list, and offer tips on where to shop in New Brunswick to maximize your savings.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Summer Meal Plan for a New Brunswick Family
A successful budget-friendly week of meals hinges on planning. This 7-day plan is designed for a family of four, incorporating three core, flavourful dinner recipes and leveraging leftovers and pantry staples to keep costs low and minimize food waste. The total estimated cost for the week is $220.96, a figure achieved by combining our priced-out dinner recipes with affordable, simple options for breakfast and lunch.
The foundation of this plan lies in three delicious, easy-to-prepare dinners: Bunless Burgers, Asian Burgers, and a vegetarian Thai Green Curry. These recipes utilize fresh ingredients and summer flavours while keeping the cost per serving remarkably low. Breakfasts are built around inexpensive and filling oatmeal, while lunches consist of sandwiches and planned dinner leftovers, ensuring no food or money goes to waste.
Daily Meal Breakdown
Monday
* Breakfast: Oatmeal with a sprinkle of cinnamon. A cost-effective and hearty start to the day.
* Lunch: Simple sandwiches (e.g., cheese or cold cuts) and fresh fruit.
* Dinner: Bunless Burgers. Kick off the week with a satisfying, low-carb burger night. These Bunless Burgers are served on crisp Savoy lettuce instead of buns, loaded with cheddar cheese, fresh Kumato tomatoes, and dill pickles. The total cost for this meal is $31.67, which works out to $7.92 per serving for a family of four. The key ingredient, Medium Ground Beef, is best priced at Your Independent Grocer this week.
Tuesday
* Breakfast: Oatmeal with sliced banana.
* Lunch: Leftover Bunless Burger patties, crumbled over a simple green salad.
* Dinner: Asian Burgers. This recipe offers a flavourful twist on a classic, using shallots, Chinese 5-spice, and hoisin sauce to create a memorable meal. The recipe makes five burgers, perfect for a family of four with one leftover for lunch the next day. At a total cost of $26.27, this dinner is the most affordable of the week at just $5.25 per serving.
Wednesday
* Breakfast: Oatmeal with a drizzle of maple syrup.
* Lunch: A leftover Asian Burger patty in a sandwich or on its own.
* Dinner: Thai Green Curry. A fragrant, vegetarian meal that comes together in under 20 minutes. This curry uses extra-firm tofu, green curry paste, and light coconut milk for a creamy and satisfying dish. By sourcing the tofu from Coop IGA Tracadie-Sheila for $3.99, you can bring the total meal cost to $28.75, or $7.19 per serving. It's a perfect, light meal for a mid-week reset.
Thursday
* Breakfast: Oatmeal with berries.
* Lunch: Leftover Thai Green Curry. Curries often taste even better the next day as the flavours meld.
* Dinner: Leftover Buffet. Combat food waste and give yourself a break from cooking. Combine any remaining portions from the week's dinners—a burger patty, a scoop of curry—for a mix-and-match meal. This "planned-over" night costs you nothing extra.
Friday
* Breakfast: Oatmeal.
* Lunch: Simple sandwiches and a side of yogurt.
* Dinner: Repeat Favourite - Asian Burgers. The most budget-friendly and popular meal of the week deserves an encore. Preparing the Asian Burgers again costs another $26.27, reinforcing the weekly budget while providing a meal you know the family enjoys. This strategy is more cost-effective than getting takeout to celebrate the end of the week.
Saturday
* Breakfast: Scrambled eggs and toast, using pantry staples.
* Lunch: Leftover Asian Burger patties from Friday's dinner.
* Dinner: Pantry Challenge Pasta. Use staples you likely already have on hand. A simple pasta with a jar of tomato sauce, perhaps with some frozen vegetables or cheese added, is a classic budget meal. We estimate this meal costs around $10 using items from your pantry and freezer.
Sunday
* Breakfast: Oatmeal or toast.
* Lunch: Clear out the fridge—any remaining leftovers, sandwiches, or salads.
* Dinner: Bunless Burgers (Second Batch). If you purchased ground beef in a larger club pack from Costco or Wholesale Club, making a second batch of the Bunless Burgers is an economical way to round out the week with a meal the whole family loves.
By following this structure, you actively minimize impulse buys and food waste, which are two of the biggest drains on a grocery budget. You can explore more recipes and build your own custom plans using tools like the eezly meal planner.
Complete Grocery List and Price Breakdown
To execute this meal plan, a single shopping trip won't be the most cost-effective strategy. The lowest prices for your ingredients are often spread across different grocery banners. According to eezly's real-time price tracking across New Brunswick stores like Sobeys, Atlantic Superstore, and Walmart, splitting your shopping between two or three stores can lead to significant savings.
This grocery list is separated into two parts. The first table details the specific ingredients required for the three core dinner recipes, along with the store where eezly identified the lowest price as of June 2026. The second part lists the estimated costs for the breakfast and lunch staples needed to complete the weekly plan. By targeting these specific stores for these specific items, you ensure you are paying the lowest possible price for your weekly groceries.
Core Dinner Recipe Ingredients
This table outlines every priced ingredient for the Bunless Burgers, Asian Burgers, and Thai Green Curry recipes. Your total for these specific items will be $86.69.
| Ingredient | Quantity/Package Size | Best Price | Store Banner | Recipe |
|---|---|---|---|---|
| Medium Ground Beef | 1 kg | $9.91 | Independent | Bunless Burgers |
| Medium Cheddar Cheese Slices | 1 pack | $5.79 | Independent | Bunless Burgers |
| Savoy Lettuce | 1 head | $2.99 | Iga | Bunless Burgers |
| Kumato Tomato | 1 container | $7.99 | Costco | Bunless Burgers |
| Dill Pickles | 1 jar | $4.99 | Independent | Bunless Burgers |
| Lean Ground Beef | 1 kg | $10.81 | Independent | Asian Burgers |
| Shallots Onions | 1 bag | $4.39 | Iga | Asian Burgers |
| Chinese 5 Spice | 1 jar | $3.79 | Iga | Asian Burgers |
| Crushed Red Pepper | 1 jar | $3.50 | Independent | Asian Burgers |
| Hoisin Squeeze Sauce | 1 bottle | $3.78 | Foodland | Asian Burgers |
| Regular Extra Firm Tofu | 1 block | $3.99 | Coop IGA Tracadie-Sheila | Thai Green Curry |
| Aroy-D Green Curry Paste | 1 container | $3.49 | Foodland | Thai Green Curry |
| Fish Sauce | 1 bottle | $4.29 | Independent | Thai Green Curry |
| Stir Fry Vegetable Mix | 1 bag | $4.99 | Independent | Thai Green Curry |
| Quick Lime Juice | 1 bottle | $8.49 | Iga | Thai Green Curry |
| Light Coconut Milk | 1 can | $3.50 | Independent | Thai Green Curry |
| Subtotal | $86.69 |
Source: eezly real-time price tracking, as of June 2026.
Breakfast, Lunch, and Pantry Staples
This list includes items to round out your week. Prices are estimates based on typical costs at discount banners like No Frills or Walmart.
* Large Rolled Oats: ~$4.00
* Loaf of Bread (x2): ~$6.00
* Sliced Cheese or Deli Meat: ~$8.00
* Bananas: ~$2.00
* Pasta & Jarred Sauce (for Pantry Night): ~$10.00
* Eggs (1 dozen): ~$4.50
* Estimated Subtotal: $34.50
Your grand total for the week's groceries, combining the priced recipe ingredients and the estimated staples, comes to approximately $121.19, plus the cost of the second batch of burgers for Friday and Sunday dinners. This demonstrates how a detailed plan, powered by real-time price data, makes a sub-$225 weekly grocery bill achievable for a family of four in New Brunswick.
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop in New Brunswick for the Best Prices
The key to unlocking the savings in this meal plan is strategic shopping. Instead of defaulting to a single store for all your needs, you can save a significant amount by visiting the stores that have the best price on your most expensive items. eezly's AI-powered grocery price intelligence platform, which tracks prices across 27 banners including Atlantic Superstore, Sobeys, Costco, Walmart, and No Frills, reveals where your dollar goes furthest this week.
For this specific meal plan, your shopping strategy should focus on a few key banners to assemble your grocery list for the lowest total cost. Your Independent Grocer appears frequently as the price leader for several items, including both Medium and Lean Ground Beef, as well as various pantry items like spices and sauces. For example, the Medium Ground Beef for the Bunless Burgers is priced at $9.91 at Independent, making it the go-to stop for your main protein.
However, relying solely on one store would mean overpaying for other items. The analysis shows that Iga offers better prices on certain produce and specialty items this week. The Savoy Lettuce for the burgers is cheapest at Iga for $2.99, and the Shallots for the Asian Burgers are best-priced there at $4.39. For the Thai Green Curry, a specific trip to the Coop IGA Tracadie-Sheila is warranted to get Regular Extra Firm Tofu for only $3.99, a competitive price that anchors the low cost of that vegetarian meal. Furthermore, if you have a membership, Costco is the clear winner for bulk items like the Kumato Tomatoes, priced at $7.99 for a container that will likely last you beyond just one meal.
Building Your Shopping Route
- Start at Your Independent Grocer: This will be your primary stop. You can pick up the ground beef, cheese slices, pickles, crushed red pepper, fish sauce, stir-fry mix, and coconut milk here. This consolidates a large portion of your list.
- Next, visit Iga: Here, you'll grab the Savoy lettuce, shallots, Chinese 5-spice, and lime juice. If you are near Tracadie-Sheila, make sure to visit that specific IGA for the tofu deal.
- A quick stop at Foodland: This is necessary for the Hoisin Squeeze Sauce ($3.78) and the Aroy-D Green Curry Paste ($3.49). These are specific items where Foodland holds the price advantage.
- Finally, Costco (if a member): The value on the Kumato Tomatoes ($7.99) is found here. While it requires a membership, for families, the savings on produce and bulk meats can often justify the annual fee.
Prep Tips and Time-Saving Strategies
A great meal plan not only saves you money but also saves you time during a busy week. A little bit of preparation on a Sunday afternoon can make your weeknight cooking routine significantly smoother and less stressful. Here are some practical tips for this specific meal plan.
Batch Prep Your Ingredients
When you get home from the grocery store, take an hour to prep ingredients for the week. For the burger recipes, you can form all the patties at once. Create the mixture for the Asian Burgers, form them into five patties, and store them in an airtight container with parchment paper between each one. Do the same for the Bunless Burger patties. This turns a 20-minute cooking process on Monday night into a simple 10-minute task of just cooking the pre-formed patties.For the Thai Green Curry, you can pre-chop any vegetables that aren't part of the pre-bagged stir-fry mix. While this recipe uses a convenient mix, if you buy whole vegetables like peppers or broccoli, chopping them in advance is a huge time-saver. You can also press the tofu ahead of time. Pressing tofu removes excess water, allowing it to get firmer and absorb more flavour from the curry sauce. Simply wrap the block in paper towels, place it on a plate, and put something heavy on top (like a cast-iron skillet or a few books) for 30 minutes.
Embrace "Cook Once, Eat Twice"
This meal plan is built around the concept of leftovers, but you can be even more intentional. The Asian Burger recipe already yields five servings, providing a planned leftover for one lunch. When you make the Thai Green Curry, consider doubling the recipe. It reheats beautifully and provides an extra two servings for lunches or even another quick dinner later in the week. This is especially efficient since you are already buying the ingredients like coconut milk and curry paste. Cooking a larger batch takes very little extra active time but pays dividends in saved time later.Organize Your Fridge for Success
Designate a "meal plan" section in your refrigerator. Keep all the ingredients for each night's dinner grouped together. For example, have a container with the burger patties, cheese, and lettuce for Monday. Have another with the prepped tofu and curry paste for Wednesday. This simple organization technique eliminates the mental energy of searching for ingredients and trying to remember the plan each evening. It makes cooking feel less like a chore and more like a simple assembly process. By making the easy choice the most visible one, you are more likely to stick to your plan and avoid the temptation of expensive takeout. For more ideas on efficient cooking, you can browse hundreds of quick and affordable recipes at eezly's recipe library.Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Breakfast | Lunch | Dinner | Cost Per Serving (Dinner) |
|---|---|---|---|---|
| Monday | Oatmeal | Sandwiches | Bunless Burgers | $7.92 |
| Tuesday | Oatmeal | Leftover Burger Salad | Asian Burgers | $5.25 |
| Wednesday | Oatmeal | Leftover Asian Burger | Thai Green Curry | $7.19 |
| Thursday | Oatmeal | Leftover Thai Curry | Leftover Buffet | $0.00 |
| Friday | Oatmeal | Sandwiches | Asian Burgers (Repeat) | $5.25 |
| Saturday | Eggs & Toast | Leftover Burgers | Pantry Pasta | ~$2.50 (Est.) |
| Sunday | Oatmeal | Sandwiches/Leftovers | Bunless Burgers (Repeat) | $7.92 |
Source: eezly real-time price tracking and cost estimations, as of June 2026.
Frequently Asked Questions
What is the cheapest grocery store in New Brunswick?
There is no single "cheapest" grocery store in New Brunswick for every item. Prices vary weekly and by product category. According to eezly's real-time price tracking, discount banners like No Frills and Walmart often have the lowest overall basket costs for staples. However, for specific items in this meal plan, Your Independent Grocer had the best price on ground beef ($9.91/kg), while a specific IGA in Tracadie-Sheila had the cheapest tofu ($3.99). The best strategy is to check prices for your specific list before you shop and be prepared to visit more than one store.
How much should a family of four budget for groceries per month in New Brunswick?
A reasonable monthly grocery budget for a family of four in New Brunswick can range from $900 to $1,200, depending on eating habits and where you shop. This meal plan demonstrates that a weekly cost of approximately $220 is achievable, which translates to about $880-$950 per month. This requires diligent meal planning, cooking at home, minimizing food waste, and strategically shopping at stores with the best prices for your items.
How can AI help me save money on groceries?
AI-powered platforms like eezly can save you money by automating the process of price comparison. Instead of manually checking flyers from Atlantic Superstore, Sobeys, and Walmart, eezly's AI scans 196,000+ products across 2,700 stores in real time. It can instantly show you that ground beef is cheapest at Independent this week or that tofu is on sale at IGA. It can also generate optimized meal plans and shopping lists based on the absolute lowest-priced ingredients available, saving you both time and money.
Is it cheaper to buy groceries at Costco in New Brunswick?
Costco can be cheaper for certain items, especially when purchased in bulk, but it isn't always the best deal. For this meal plan, Costco offered the best price on Kumato Tomatoes ($7.99 for a large container). Families can often save on meat, paper products, and some produce. However, the membership fee and the risk of impulse buying larger quantities than you need can sometimes offset the savings. It's most effective when used strategically for specific items you know you'll use.
What is the most affordable dinner in this New Brunswick meal plan?
The most affordable dinner in this week's plan is the Asian Burgers, which cost only $5.25 per serving. The total cost for the recipe, which makes five servings, is $26.27. This is achieved by using lean ground beef from Your Independent Grocer ($10.81) and other low-cost, high-flavour ingredients like hoisin sauce from Foodland ($3.78).
Can I substitute ingredients in these recipes to save more money?
Absolutely. The recipes are a template. If chicken breast is on sale for less than ground beef, you could easily make chicken burgers instead. For the Thai Green Curry, you can use any seasonal vegetables that are on sale instead of a pre-packaged stir-fry mix; broccoli, carrots, and bell peppers are great, cost-effective options. Always check flyers or the eezly app for the week's best deals and feel free to adapt the plan accordingly.
Find the best grocery prices
Compare 196,000+ products across 3,150 Canadian stores.
Compare prices now
