NL Weekly Meal Plan: Feed Your Family for Under $90 This July
Key Facts
- A week's worth of groceries for this meal plan can be purchased for as little as $88.90 by shopping at Dominion and No Frills. (Source: eezly real-time price tracking, July 2026)
- You can save up to $56.19 on your weekly grocery bill by price matching or shopping at multiple stores compared to buying all items at the single most expensive banner. (Source: eezly real-time price tracking, July 2026)
- The Burrito Bake recipe in this plan costs only $3.33 per serving and makes enough for eight people. (Source: eezly real-time price tracking, July 2026)
- The Bunless Burgers recipe, a summer BBQ favourite, costs $7.97 per serving using ingredients from Independent and Dominion. (Source: eezly real-time price tracking, July 2026)
- A large batch of vegetarian Pasta Salad, enough for 15 servings, can be made for a total cost of $53.30. (Source: eezly real-time price tracking, July 2026)
- This weekly meal plan is built from a list of 27 common grocery items. (Source: eezly real-time price tracking, July 2026)
This comprehensive plan goes beyond just a list of recipes. It includes a full grocery list, a detailed cost breakdown, and a strategic guide on where to shop to achieve the lowest possible total. By following this plan, you can put delicious and varied meals on the table while keeping your grocery spending predictable and under control. The total cost of this plan works out to just under $12.70 per day for a week's worth of key meals and staples, demonstrating that eating well on a budget is achievable with the right information.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Meal Plan: Delicious and Affordable Dinners for July
A successful weekly meal plan balances cost, nutrition, and flavour, while also being realistic for busy families. This seven-day dinner plan is designed to do just that, using priced recipes that are perfect for the summer season in Newfoundland and Labrador. The plan incorporates large-batch cooking to provide leftovers for subsequent nights or lunches, maximizing the value of your ingredients and saving you time in the kitchen.
The total cost for the core ingredients for these dinners is calculated based on the lowest available prices across major NL grocery banners. By planning your meals around what's affordable, you take control of your food budget from the start. Below is the day-by-day dinner plan, complete with cost-per-serving information for our featured recipes, based on eezly's real-time price database.
| Day | Dinner | Cost Per Serving (approx.) | Notes |
|---|---|---|---|
| Monday | Burrito Bake | $3.33 | Makes 8 servings; great for leftovers. |
| Tuesday | Asian Burgers | $6.30 | A flavourful twist on a classic. |
| Wednesday | Leftover Burrito Bake | $0.00 (from Monday's batch) | A time-saving and budget-friendly meal. |
| Thursday | Bunless Burgers | $7.97 | A low-carb, satisfying summer BBQ meal. |
| Friday | Pasta Salad | $3.55 | Makes 15 servings; perfect for the weekend. |
| Saturday | Leftover Pasta Salad | $0.00 (from Friday's batch) | Enjoy as a main or side dish. |
| Sunday | Family Choice / Leftovers | - | Use remaining ingredients or enjoy leftovers. |
Source: eezly real-time price tracking, as of July 2026.
Monday: Hearty Burrito Bake
You can start the week with a crowd-pleasing and incredibly cost-effective Burrito Bake. At just $3.33 per serving, this dish is a true budget champion. The recipe combines lean ground beef, refried beans, and tortillas, all baked under a layer of melted mozzarella cheese. It's simple to assemble and requires only 15 minutes of prep time. Best of all, it yields eight servings, which means a family of four can enjoy it for dinner on Monday and have enough leftovers for a second meal later in the week, effectively giving you two dinners for the price of one.Tuesday: Flavourful Asian Burgers
Break away from the traditional burger with this Asian-inspired version. These burgers use lean ground beef as a base but introduce a new level of flavour with ingredients like hoisin sauce, Chinese five-spice, and shallots. The cost per serving comes to $6.30, offering a unique and restaurant-style meal at a fraction of the price of takeout. This recipe is quick to prepare, making it an excellent choice for a busy weeknight when you want something special without spending hours in the kitchen.Wednesday: Leftover Burrito Bake
Wednesday is all about maximizing your time and budget. By utilizing the leftovers from Monday's Burrito Bake, you get a night off from cooking while ensuring no food goes to waste. This "cook once, eat twice" strategy is a cornerstone of effective meal planning. Your family gets another delicious, home-cooked meal, and your food budget stretches even further. Simply reheat the bake in the oven or microwave for a quick and satisfying dinner.Thursday: Classic Bunless Burgers
Embrace the summer weather with a classic BBQ meal. These Bunless Burgers are a fantastic low-carb option, serving juicy ground beef patties with cheese, lettuce, tomato, and pickles, without the bun. The cost per serving is $7.97, a reasonable price for a fresh and filling meal. This recipe is perfect for a backyard cookout or a simple weeknight dinner on the grill. The ingredients are sourced from a combination of Independent and Dominion to secure the best price on items like medium ground beef and cheddar cheese slices.Friday: Big-Batch Pasta Salad
Prepare for the weekend with a versatile and delicious Pasta Salad. This vegetarian recipe is a powerhouse of value, yielding a massive 15 servings for a total ingredient cost of $53.30, which breaks down to only $3.55 per serving. It's packed with colourful bell peppers, black olives, and cheddar cheese, all tossed in a zesty Italian dressing. You can serve it as a main course on Friday and enjoy the ample leftovers as a quick lunch or a side dish for your weekend activities. This is meal prep at its finest.Saturday & Sunday: Flexible Leftovers and Family Favourites
The weekend is a great time for flexibility. With plenty of Pasta Salad likely remaining, you have a ready-made meal or side dish for Saturday. Sunday can be a "family choice" night, where you can use up any remaining ingredients from the week, have another round of leftovers, or cook a different family favourite. This approach prevents food waste and keeps your weekend relaxed and low-stress.Your Complete Newfoundland & Labrador Grocery List
To execute this meal plan, you'll need a specific set of ingredients. The total cost for the 27 items required for this full weekly plan (including the dinner recipes plus breakfast and lunch staples) comes to just $88.90 when you shop strategically at Dominion and No Frills. The list below details the core components needed for the featured dinner recipes.
Core Dinner Ingredients:
* Protein:
* Lean Ground Beef (for Burrito Bake & Asian Burgers)
* Medium Ground Beef (for Bunless Burgers)
* Dairy & Cheese:
* Pizza Mozzarella Shredded Cheese
* Medium Cheddar Cheese Slices
* Medium Cheddar Cheese Block, Club Pack
* Produce:
* Romaine Lettuce
* Kumato Tomatoes
* Mixed Bell Peppers
* Sweet Bell Peppers (Orange)
* Shallots
* Pantry:
* Refried Black Beans
* Whole Water Chestnuts
* Taco Seasoning Mix
* Whole Grain Whole Wheat Medium Tortillas
* Dill Pickles
* Spice Barn Chinese Five Spice
* Crushed Red Pepper
* Garlic Hoisin Sauce
* Black Olives
* Zesty Italian Dressing
* Gluten-Free Penne Rigate Pasta
This list forms the foundation of your dinners. To reach the $88.90 weekly total, your full 27-item shopping list would also include common staples for breakfast and lunch, such as oats, bread, eggs, milk, and fruit. By planning the entire week, you can create a single, comprehensive list and optimize your shopping trip for maximum savings. For a personalized list and to find the latest prices, you can explore meal planning tools on `https://eezly.com/meal-plans`.
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop: Finding the Lowest Prices in NL
Knowing what to buy is only half the battle; knowing where to buy is how you unlock significant savings. In Newfoundland and Labrador, grocery prices can vary considerably between different banners like Dominion, Sobeys, Foodland, No Frills, and Walmart. According to eezly's analysis of this 27-item grocery basket, shopping at a single, non-sale-focused store could cost you as much as $145.09. However, by being strategic, you can lower that cost dramatically.
The most effective strategy is "split-shopping"—visiting more than one store to get the best price on each item. The data shows that by purchasing your items across just two banners, Dominion and No Frills, you can get the entire weekly basket for the rock-bottom price of $88.90. This represents a staggering savings of $56.19, or nearly 39%, compared to the most expensive option. This is money that stays directly in your pocket.
Even if you don't have the time to visit multiple stores, simply choosing the right single store makes a difference. Shopping exclusively at Dominion would result in a total of $98.73, still saving you over $46. For those who need to shop at a wider variety of stores, a five-banner trip (Dominion, Foodland, No Frills, Sobeys, Your Independent Grocer) still yields a low total of $92.97.
| Shopping Strategy | Total Basket Cost | Potential Savings vs. Max Price | Stores Required |
|---|---|---|---|
| Optimal Split-Shop (Cheapest) | $88.90 | $56.19 | Dominion, No Frills |
| Multi-Store Combination (5 Banners) | $92.97 | $52.12 | Dominion, Foodland, No Frills, Sobeys, Your Independent Grocer |
| Single-Store Shopping (Dominion) | $98.73 | $46.36 | Dominion |
| Highest-Priced Single Store Option | $145.09 | $0.00 | (Varies based on weekly prices) |
Source: eezly real-time price tracking, as of July 2026.
The takeaway is clear: price-consciousness pays off. You don't have to visit five different stores to save money. Even a two-store trip can cut your bill by almost 40%. Using a price comparison tool like eezly allows you to see these price differences before you even leave the house, helping you build a shopping plan that fits your schedule and your budget.
Meal Prep Strategies and Time-Saving Tips
A great meal plan saves you not only money but also precious time. With a few smart preparation strategies, you can minimize your daily effort in the kitchen while still enjoying home-cooked meals. This week's plan is specifically designed to be prep-friendly.
First, embrace the "cook once, eat twice" philosophy. The Burrito Bake recipe is the perfect example; it's portioned for eight servings, so you can cook on Monday and have a ready-to-heat meal for Wednesday. The same principle applies to the Pasta Salad. Making the full 15-serving batch on Friday provides an instant meal or side dish for the weekend and potentially several lunches for the following week. This batch-cooking approach is one of the most effective ways to reduce your daily cooking burden.
Second, dedicate a small amount of time after your grocery shop to "pre-prep" ingredients. For the Asian Burgers and Bunless Burgers, you could form the patties ahead of time and store them in the refrigerator, separated by wax paper. For the Pasta Salad, you can wash and chop the bell peppers in advance. Storing them in an airtight container in the fridge means that when it's time to assemble the salad, half the work is already done.
Third, think about how your dinner leftovers can become tomorrow's lunch. This is the simplest way to avoid buying expensive prepared lunches. A serving of Burrito Bake or a container of Pasta Salad is a far more satisfying and affordable midday meal than anything you could buy on the go. This habit not only saves you money but also drastically reduces food waste, ensuring you use everything you buy.
Expanding Your Menu: Breakfast and Lunch Ideas
While this plan focuses on cost-effective dinners, a full weekly budget must also account for breakfast and lunch. The $88.90 total grocery cost includes staples for these meals, built around simple, low-cost, and nutritious options. By keeping breakfasts and lunches straightforward, you reserve more of your budget for varied and flavourful dinners.
For breakfast, focus on inexpensive staples that provide lasting energy. A large container of rolled oats can provide a week's worth of warm porridge for pennies per serving. Eggs are another excellent, protein-rich option, whether scrambled, fried, or hard-boiled for a grab-and-go snack. A loaf of whole-wheat bread for toast with peanut butter or jam is another classic and affordable choice. These items are included in the 27-item basket that makes up your weekly shop.
For lunch, your most powerful tool is planned leftovers. As highlighted in the meal plan, both the Burrito Bake and the Pasta Salad are perfect for next-day lunches. This strategy is the number one way to keep your midday meal costs near zero. Beyond leftovers, you can use your weekly staples to assemble simple sandwiches. If you have extra ground beef, you can also make a small batch of chili or taco meat to use in wraps or salads throughout the week. The key is to view your ingredients holistically, seeing how they can be used across multiple meals to maximize their value.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Dinner | Cost Per Serving (approx.) | Notes |
|---|---|---|---|
| Monday | Burrito Bake | $3.33 | Makes 8 servings; great for leftovers. |
| Tuesday | Asian Burgers | $6.30 | A flavourful twist on a classic. |
| Wednesday | Leftover Burrito Bake | $0.00 (from Monday's batch) | A time-saving and budget-friendly meal. |
| Thursday | Bunless Burgers | $7.97 | A low-carb, satisfying summer BBQ meal. |
| Friday | Pasta Salad | $3.55 | Makes 15 servings; perfect for the weekend. |
| Saturday | Leftover Pasta Salad | $0.00 (from Friday's batch) | Enjoy as a main or side dish. |
| Sunday | Family Choice / Leftovers | - | Use remaining ingredients or enjoy leftovers. |
| Shopping Strategy | Total Basket Cost | Potential Savings vs. Max Price | Stores Required |
|---|---|---|---|
| Optimal Split-Shop (Cheapest) | $88.90 | $56.19 | Dominion, No Frills |
| Multi-Store Combination (5 Banners) | $92.97 | $52.12 | Dominion, Foodland, No Frills, Sobeys, Your Independent Grocer |
| Single-Store Shopping (Dominion) | $98.73 | $46.36 | Dominion |
| Highest-Priced Single Store Option | $145.09 | $0.00 | (Varies based on weekly prices) |
Frequently Asked Questions
What is the cheapest way to buy groceries in Newfoundland and Labrador?
According to real-time price data from July 2026, the cheapest way to buy groceries is to practice "split-shopping." For this specific weekly meal plan, shopping at a combination of Dominion and No Frills resulted in the lowest total cost of $88.90. This saved over $56 compared to buying the same items at the most expensive single-store option. Using a price tracking platform like eezly can help you identify which stores have the best deals on the items you need each week.
How much should a family in NL budget for groceries per week?
While every family's budget is different, this meal plan demonstrates that it is possible to cover a significant portion of a family's weekly food needs for under $90. The total cost of $88.90 for this plan, which covers seven dinners and staples for breakfast and lunch, breaks down to just $12.70 per day. This serves as a strong benchmark for what can be achieved with strategic planning and shopping in Newfoundland and Labrador.
Can I really save over $50 on my groceries in one week?
Yes, significant savings are entirely possible. The eezly price analysis for this 27-item grocery basket shows a maximum potential cost of $145.09 at the most expensive single banner versus a minimum cost of $88.90 with strategic shopping. This is a direct saving of $56.19. These savings come from leveraging sales and everyday price differences between competing grocery stores like Sobeys, Dominion, Foodland, and No Frills.
How can AI help me save money on groceries?
AI-powered platforms like eezly automate the process of finding the lowest prices. Instead of manually checking dozens of flyers, the AI scans 196,000+ products across 2,700 stores in real-time. It can take your grocery list, find the cheapest price for every single item, and then create an optimized shopping plan telling you which one or two stores to visit to maximize your savings. It removes the guesswork and manual labour from saving money. You can learn more about finding deals at `https://eezly.com/deals`.
Are these prices available everywhere in Newfoundland and Labrador?
The prices cited are based on real-time data collected from major grocery banners operating across Newfoundland and Labrador, including Dominion, Sobeys, Foodland, No Frills, Your Independent Grocer, and Walmart. While pricing is tracked province-wide, specific stock and prices can sometimes vary between individual store locations. It's always a good practice to use a tool like eezly to check prices for your specific local stores before you shop.
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