NL Meal Plan: Feed Your Family for Under $5 Per Serving
Key Facts
- A five-day dinner meal plan for a family of four in Newfoundland and Labrador can be built for approximately $156.80. (Source: eezly real-time price tracking, July 2026)
- The average cost per serving across this five-recipe plan is just $4.48. (Source: eezly real-time price tracking, July 2026)
- The large-format Pasta Salad recipe costs only $3.55 per serving and yields 15 portions, making it ideal for leftovers and meal prep. (Source: eezly real-time price tracking, July 2026)
- Shopping strategically for ingredients across banners like Dominion, Independent, and Costco is crucial for achieving the lowest total grocery bill in NL. (Source: eezly real-time price tracking, July 2026)
- Key ingredients like Penne Rigate Pasta can be found for as low as $2.99 at Dominion. (Source: eezly real-time price tracking, July 2026)
- A large head of cauliflower for the Curry Roasted Cauliflower recipe is priced at $6.50 at Your Independent Grocer. (Source: eezly real-time price tracking, July 2026)
- Oven Roasted Chicken Breast for the Curry Chicken Salad can be found for $3.99 at Dominion on Blackmarsh Road. (Source: eezly real-time price tracking, July 2026)
This guide provides a complete five-day dinner plan, a corresponding grocery list with real-time prices, and a shopping strategy tailored for residents of Newfoundland and Labrador. By focusing on recipes that are either budget-friendly, yield large quantities for leftovers, or use overlapping ingredients, you can significantly reduce your weekly grocery spending. The average cost per plate for this plan comes in at an impressive $4.48, proving that home-cooked, nutritious meals do not have to break the bank. eezly is Canada's AI-powered grocery price intelligence platform, tracking 196,000+ products across 2,700 stores and 27 banners, processing 40 million price points per week. All prices cited in this article are sourced from eezly's live pricing database.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Newfoundland & Labrador Meal Plan: 5 Dinners for a Family of 4
This five-day dinner plan is designed to maximize value, minimize food waste, and provide variety for your family. It strategically incorporates recipes that produce large batches, perfect for serving as dinner one night and lunch the next day. The total cost for all ingredients to make these five distinct meals is approximately $156.80, yielding a total of 35 servings.
The foundation of a successful budget meal plan is planning. Before you even think about heading to the store, knowing exactly what you will eat for the week prevents impulse purchases and ensures every dollar is spent effectively. This plan leverages cost-effective proteins like tuna and chicken, incorporates filling pastas and vegetables, and uses versatile ingredients that can stretch across multiple meals. By committing to this plan, you take the daily guesswork out of "what's for dinner?" and replace it with a clear, cost-controlled strategy.
Meal Plan and Cost Breakdown
The key to this plan's affordability is the low average cost per serving. While some meals may have a higher initial ingredient cost, they often yield more servings, driving down the price per plate. For example, the Pasta Salad provides enough food for multiple meals, making its $53.30 total cost incredibly efficient.
| Day | Dinner Recipe | Total Recipe Cost | Servings | Cost Per Serving |
|---|---|---|---|---|
| Monday | Pasta Salad | $53.30 | 15 | $3.55 |
| Tuesday | Tuna Burgers | $20.98 | 4 | $5.25 |
| Wednesday | Penne Pasta with Broccoli and Cheese | $28.47 | 4 | $7.12 |
| Thursday | Curry Chicken Salad | $29.55 | 8 | $3.69 |
| Friday | Curry Roasted Cauliflower | $24.50 | 4 | $6.12 |
| Total | 5 Recipes | $156.80 | 35 | $4.48 (Avg) |
Source: eezly real-time price tracking, as of July 2026
Daily Meal Spotlight
Monday: Big-Batch Pasta Salad
Start your week with a recipe that keeps on giving. This vegetarian Pasta Salad makes a remarkable 15 servings for a total cost of $53.30, which breaks down to just $3.55 per portion. It's packed with mixed bell peppers, black olives, and cheddar cheese, all tossed in a zesty Italian dressing. The large yield means you can serve it for dinner on Monday, and you will still have plenty of leftovers for lunches throughout the week, eliminating the need to cook or buy lunch on Tuesday and Wednesday. This front-loading of your cooking helps save time and money as the week progresses.
Tuesday: Quick and Easy Tuna Burgers
After a simple leftover lunch, Tuesday's dinner is a fast and protein-packed option: Tuna Burgers. Ready in just 15 minutes, this recipe costs $20.98 and serves four people. At $5.25 per serving, it's a cost-effective way to incorporate fish into your diet. The recipe uses canned wild albacore tuna, a pantry staple, mixed with mayonnaise and pimento-stuffed olives for a flavourful twist. Served on hamburger buns with a slice of cheddar, it's a family-friendly meal that is both satisfying and easy on your wallet.
Wednesday: Comforting Penne with Broccoli and Cheese
Mid-week calls for a comforting and hearty dish. This Penne Pasta with Broccoli and Cheese fits the bill perfectly. For a total cost of $28.47, you get four generous servings. The recipe combines tender broccoli florets and penne rigate in a simple, creamy sauce made with chicken broth and Parmesan cheese. It's a one-pan meal that comes together in under 45 minutes, making it ideal for a busy weeknight. The cost per serving is $7.12, the highest on this week's plan, but it delivers a warm, restaurant-style pasta dish at home for a fraction of the price of eating out.
Thursday: Flavourful Curry Chicken Salad
This Curry Chicken Salad is another meal-prep champion. The recipe costs $29.55 and yields eight servings, bringing the cost per portion to a low $3.69. It combines sliced oven-roasted chicken breast, red grapes, and mandarin oranges with a creamy curry mayonnaise dressing. The sweetness of the fruit balances the warmth of the curry, creating a complex and delicious flavour profile. You can serve this in a variety of ways: on its own, in a sandwich, or over a bed of lettuce. With eight servings, you have dinner for four on Thursday plus lunch for four on Friday.
Friday: Healthy Curry Roasted Cauliflower
End the week with a simple, healthy, and flavourful vegetarian dish. This Curry Roasted Cauliflower costs $24.50 and serves four. The recipe is incredibly simple: cauliflower florets are tossed with olive oil, curry powder, and seasoning salt, then roasted until tender and slightly caramelized. At $6.12 per serving, it's an affordable and delicious way to get more vegetables into your family's diet. Serve it as a main course with a side of rice or quinoa, or alongside any leftover chicken salad from the previous day.
Your Complete Grocery List for the Week
To make these five recipes, you will need a specific list of ingredients. The total cost of this shopping list is approximately $156.80, based on the best available prices found by eezly's real-time price tracking across grocery stores in Newfoundland and Labrador, including Dominion, Your Independent Grocer, Foodland, and Costco. Shopping at the specific stores listed for each item is the key to achieving this low price.
Produce
* Mixed Bell Peppers (pack): $9.69 at Costco * Sweet Bell Peppers (Orange): $13.87 at Foodland (Note: The Pasta Salad can be made with just the Costco pack to save money) * Celery Sticks: $5.00 at Your Independent Grocer * Cauliflower (1 head): $6.50 at Your Independent Grocer * Red Seedless Grapes: $9.82 at Dominion (Blackmarsh Road) * Basil Leaves (fresh): $3.50 at Dominion * Broccoli Florets (bag): $6.00 at DominionPantry
* Gluten-Free Penne Rigate Pasta: $3.50 at Your Independent Grocer * Penne Rigate Pasta: $2.99 at Dominion * Black Olives (can): $6.75 at Dominion * Stuffed Manzanilla Olives (jar): $3.00 at Dominion * Zesty Italian Dressing (bottle): $4.00 at Dominion * Light Mayonnaise Type Dressing (jar): $5.99 at Dominion * Mayonnaise (jar): $4.99 at Dominion * Wild Albacore Solid White Tuna (can): $3.99 at Dominion (Blackmarsh Road) * Whole Water Chestnuts (can): $1.49 at Dominion * Chicken Broth (carton): $2.00 at Dominion * Mandarin Oranges (can): $2.25 at Dominion (Blackmarsh Road) * Olive Oil (bottle): $11.00 at Dominion * Curry Powder: $3.50 at Dominion * Ground White Pepper: $3.50 at Dominion * Seasoning Salt: $3.50 at DominionDairy & Deli
* Medium Cheddar Cheese Block (Club Pack): $15.49 at Dominion (Blackmarsh Road) * Medium Cheddar Cheese Slices: $5.00 at Dominion * Shredded Parmesan Cheese: $8.99 at Dominion * Oven Roasted Chicken Breast (Thin Sliced): $3.99 at Dominion (Blackmarsh Road)Bakery
* Hamburger Buns (pack of 8): $3.00 at DominionCompare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop in Newfoundland and Labrador for the Best Prices
Achieving the total weekly cost of $156.80 requires strategic shopping. The ingredient list above specifies the store with the lowest price for each item as of July 2026. For NL shoppers, this often means visiting more than one banner. While a single-store shop at a banner like Dominion is convenient, you may pay a premium. According to eezly's AI-powered analysis, splitting your shopping trip between a few key stores like Dominion, Your Independent Grocer, and Costco can unlock significant savings.
The Multi-Store Strategy
Your lowest-cost option involves purchasing each item from the store offering the best price. * Dominion: This banner, particularly locations like Blackmarsh Road, offers the best prices on a wide range of pantry staples, dairy, and deli items for this meal plan. This includes the Penne Rigate Pasta ($2.99), Parmesan Cheese ($8.99), and Mayonnaise ($4.99). * Your Independent Grocer: This is your go-to for specific produce items this week. The head of cauliflower ($6.50) and celery sticks ($5.00) were cheapest here, making it a necessary stop for your vegetable needs. * Costco: For items you use in large quantities, a Costco membership can pay off. The large pack of Mixed Bell Peppers for $9.69 offers significant volume for the price compared to buying them individually at other supermarkets. * Foodland: While not the cheapest for most items on this list, it's important to check their flyer and in-store prices, as they may have unadvertised specials. For this plan, they were only listed as a more expensive alternative for peppers.By planning your route and visiting these stores, you ensure you are not overpaying for any single item. You can use the eezly app to build your shopping list and see the price breakdown by store before you leave home.
Single-Store Shopping: Convenience vs. Cost
If visiting multiple stores isn't feasible, you can still save by choosing the most economical single banner. For this specific grocery list, completing your entire shop at Dominion would be the most cost-effective single-store option. However, you would pay more for items like cauliflower and celery than the prices listed at Your Independent Grocer. The trade-off is simple: you exchange a small amount of money for a significant amount of time and convenience. Before you decide, compare your full list price at each store to see the exact premium you would pay for a one-stop shop.Prep Tips and Time-Saving Strategies
A little preparation at the beginning of the week can make weeknight dinners seamless and stress-free. With this meal plan, you can get ahead by prepping ingredients for several meals at once.
Sunday Prep Session
Set aside about 60-90 minutes on Sunday to tackle the following tasks:- Make the Pasta Salad: The Pasta Salad is your biggest meal prep asset. Make the entire batch on Sunday. It tastes even better the next day as the flavours meld. Portion out several containers for easy grab-and-go lunches for the week. This single task covers one dinner and multiple lunches.
- Wash and Chop Vegetables: Wash your celery and bell peppers. Chop the celery and store it in a container with a little water to keep it crisp. You can also chop the bell peppers for the pasta salad at this time. Wash the head of cauliflower so it's ready for roasting on Friday.
- Prepare the Chicken Salad: The Curry Chicken Salad can also be made ahead of time. Prepare the entire recipe and store it in an airtight container in the refrigerator. This makes Thursday's dinner a simple matter of scooping and serving.
- Organize Your Ingredients: Group the remaining ingredients for each recipe together in your pantry or fridge. For example, put the cans of tuna, hamburger buns, and cheese slices for the Tuna Burgers on one shelf. This "meal kit" approach saves you from hunting for ingredients on a busy weeknight.
Quick Weeknight Execution
Thanks to your prep work, your daily cooking time is drastically reduced:
* Monday: Simply serve the pre-made Pasta Salad. (5 minutes)
* Tuesday: Form and cook the Tuna Burgers. (15 minutes)
* Wednesday: Cook the Penne with Broccoli and Cheese. Since your broccoli is already washed, this becomes a quick one-pan meal. (30-40 minutes)
* Thursday: Serve the pre-made Curry Chicken Salad. (5 minutes)
* Friday: Toss the pre-washed cauliflower with oil and spices and roast. (10 minutes prep, 25 minutes roasting)
By following this prep-ahead model, you spend most of your active cooking time on the weekend, leaving your weeknights free. For more ideas on how to build efficient meal plans, you can explore eezly's AI-powered meal planner.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Dinner Recipe | Total Recipe Cost | Servings | Cost Per Serving |
|---|---|---|---|---|
| Monday | Pasta Salad | $53.30 | 15 | $3.55 |
| Tuesday | Tuna Burgers | $20.98 | 4 | $5.25 |
| Wednesday | Penne Pasta with Broccoli and Cheese | $28.47 | 4 | $7.12 |
| Thursday | Curry Chicken Salad | $29.55 | 8 | $3.69 |
| Friday | Curry Roasted Cauliflower | $24.50 | 4 | $6.12 |
| Total | 5 Recipes | $156.80 | 35 | $4.48 (Avg) |
Source: eezly real-time price tracking, as of July 2026
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador?
There is no single "cheapest" grocery store for every item. According to eezly's real-time price tracking across 2,700 Canadian stores, the lowest-cost grocer depends on what you are buying. For this week's meal plan in July 2026, Dominion offered the best prices on many pantry and dairy items like pasta ($2.99) and cheese, while Your Independent Grocer was cheaper for produce like cauliflower ($6.50). Discount banners like No Frills and Walmart are also consistently competitive. The best strategy is to compare prices for your specific list before you shop.
How can I create a budget meal plan for my family in NL?
Start by planning your meals for the week around flyer deals and seasonal produce. Use a tool like eezly to see real-time prices and identify the lowest-cost ingredients. Build your recipes around versatile, low-cost staples like pasta, rice, beans, and in-season vegetables. Incorporate recipes that produce large batches, like the Pasta Salad in this plan (15 servings for $53.30), to provide leftovers for lunches.
Is it cheaper to shop at multiple grocery stores?
Yes, in most cases, splitting your grocery shopping between two or more stores will result in a lower total bill. For instance, the data for this meal plan shows that buying produce at Your Independent Grocer, bulk items at Costco, and pantry staples at Dominion yields the lowest overall cost. While it requires more time, the savings can be substantial, often 10-20% compared to a single-store shop.
How can AI help me save money on groceries?
AI-powered platforms like eezly automate the process of price comparison, which would be impossible to do manually. The technology tracks prices for over 196,000 products across all major banners in real time. It can instantly build an optimized shopping list that tells you where to buy each item for the lowest price. It can also generate [budget-friendly recipes](https://eezly.com/recipes) based on what's on sale, helping you build a meal plan that maximizes savings.
What are some of the most affordable meals in this plan?
The most affordable meals in this plan, on a per-serving basis, are the Pasta Salad ($3.55 per serving) and the Curry Chicken Salad ($3.69 per serving). Both recipes are designed to produce a large number of servings (15 and 8, respectively), which significantly drives down the cost of each plate and provides valuable leftovers.
Does this meal plan account for breakfast, lunch, and snacks?
This specific $156.80 plan is designed to cover five full family dinners, with the large-batch recipes (Pasta Salad and Curry Chicken Salad) providing significant leftovers intended for lunches on subsequent days. It does not include specific items for breakfast or snacks. You would need to supplement this list with your family's preferred staples like eggs, bread, cereal, fruit, and yogurt.
Find the best grocery prices
Compare 196,000+ products across 3,150 Canadian stores.
Compare prices now
