NL Meal Plan: Feed Your Family for $7.97/Serving This Week
Key Facts
- A family meal of Bunless Burgers can be made for $7.97 per serving in Newfoundland and Labrador this week. (Source: eezly real-time price tracking, July 2026)
- The lowest price for medium ground beef in our meal plan is $9.91 at Dominion. (Source: eezly real-time price tracking, July 2026)
- Asian-style burgers can be prepared for approximately $6.30 per serving using ingredients sourced from Foodland and Dominion. (Source: eezly real-time price tracking, July 2026)
- Strategic shopping for this week's featured recipes involves visiting Dominion, Foodland, Independent, and Costco for the best prices on key ingredients. (Source: eezly real-time price tracking, July 2026)
- Kumato Tomatoes for the Bunless Burger recipe are most affordable at Costco, priced at $7.99 for a pack. (Source: eezly real-time price tracking, July 2026)
This guide leverages data from eezly, Canada's AI-powered grocery price intelligence platform, which monitors 27 grocery banners to find verifiable savings. By planning your meals and targeting the right stores for the right items, you can take direct control of your grocery bill. This plan balances two specially costed, data-driven recipes with flexible, low-cost meal suggestions for the rest of the week, helping you make the most of your pantry and reduce impulse buys.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Family Meal Plan for Newfoundland & Labrador
A successful budget meal plan combines a few structured, new recipes with flexible, low-cost staples. This approach prevents flavour fatigue while maximizing the use of ingredients you likely already have. Below is a seven-day plan designed for a family of four. It features two fully-costed dinner recipes for Tuesday and Thursday, with suggestions for the remaining days that focus on affordability and using leftovers.
Monday
* Breakfast: Oatmeal with seasonal berries. Oats are a cost-effective and filling way to start the day. * Lunch: Egg salad sandwiches on whole wheat bread. Eggs are an excellent source of affordable protein. * Dinner: Pantry Pasta. A simple dinner using dried pasta, a can of crushed tomatoes, garlic, onion, and dried herbs. This meal is a perfect example of using inexpensive pantry staples to create something satisfying.Tuesday
* Breakfast: Yogurt and granola. * Lunch: Leftover Pantry Pasta. Using leftovers for lunch is one of the most effective ways to reduce your food budget. * Dinner: Bunless Burgers. This is one of our feature recipes for the week. The total cost for four servings is $31.88, which comes to just $7.97 per person. Served with a side of roasted potatoes (a Newfoundland staple), it's a hearty summer meal. The "bunless" approach keeps it low-carb and focuses on the quality protein and fresh toppings.Wednesday
* Breakfast: Oatmeal with a drizzle of maple syrup. * Lunch: Leftover Bunless Burger patties crumbled over a green salad. Repurpose last night's dinner into a fresh, new lunch experience. * Dinner: Lentil and Vegetable Soup. Using dried lentils, carrots, celery, and onions, you can make a large, nutritious batch of soup for a very low cost. Serve with bread for a complete meal.Thursday
* Breakfast: Scrambled eggs and toast. * Lunch: Leftover Lentil and Vegetable Soup. * Dinner: Asian Burgers. The second feature recipe of the week, these flavourful burgers cost $31.49 for five servings, working out to $6.30 per person. The recipe uses accessible ingredients like hoisin sauce and Chinese five-spice powder to create a unique taste. Since the recipe makes five patties, a family of four will have one extra for a lunch the next day.Friday
* Breakfast: Yogurt and granola. * Lunch: Leftover Asian Burger on a bun or with a side salad. * Dinner: Homemade Pizza Night. Use naan bread or premade pizza dough as a base. Top with leftover pasta sauce, any remaining cheese from the burger recipe, and sliced vegetables. This is a fun, interactive meal for the family that uses up odds and ends from the fridge.Saturday
* Breakfast: Pancakes or waffles. A weekend treat that can be made cheaply from flour, eggs, milk, and sugar. * Lunch: Leftover homemade pizza. * Dinner: "Clean Out the Fridge" Frittata. A frittata is the perfect vehicle for using up any remaining vegetables, cooked potatoes, or small amounts of cheese and meat. Simply whisk eggs with a splash of milk, pour over your ingredients in an oven-safe skillet, and bake until set.Sunday
* Breakfast: Leftover pancakes or waffles. * Lunch: Sandwiches with any remaining deli meat or cheese. * Dinner: Roasted Chicken Thighs with root vegetables. Chicken thighs are often more affordable than breasts and are very flavourful. Roast them on a sheet pan with chopped carrots, potatoes, and onions for an easy, one-pan meal.Weekly Meal Cost Breakdown
This table summarizes the cost for the two feature meals, which form the cornerstone of the week's dinner plan. The other meals are designed to be made from low-cost pantry staples and leftovers, keeping the overall weekly budget manageable.
| Day | Meal | Cost Per Serving | Total Meal Cost (Servings) | Notes |
|---|---|---|---|---|
| Monday | Pantry Pasta | Pantry Meal | ~$5.00 (4) | Utilizes inexpensive staples like pasta and canned tomatoes. |
| Tuesday | Bunless Burgers | $7.97 | $31.88 (4) | A hearty, low-carb meal. Price based on specific deals this week. |
| Wednesday | Lentil Soup | Pantry Meal | ~$8.00 (6) | Creates leftovers for another meal. |
| Thursday | Asian Burgers | $6.30 | $31.49 (5) | Unique flavours with an extra serving for lunch. |
| Friday | Homemade Pizza | Leftover Meal | ~$10.00 (4) | Uses up leftover sauce, cheese, and vegetables. |
| Saturday | Frittata | Leftover Meal | ~$7.00 (4) | The ultimate food-waste-reduction meal. |
| Sunday | Roasted Chicken | Staple Meal | ~$15.00 (4) | Based on affordable chicken thighs and root vegetables. |
Source: eezly real-time price tracking, as of July 2026. Costs for pantry, leftover, and staple meals are estimates based on common grocery prices.
Complete Grocery List with Prices
To execute this meal plan, your shopping strategy should be targeted. The following list is broken down into two parts: the specific ingredients for the featured recipes with their current best prices, and a general list of suggested staples for the rest of the week's meals.
Recipe-Specific Shopping List
This list contains the exact items needed for the Bunless Burgers and Asian Burgers, with the store where you can find the best price this week according to eezly's AI-powered price database.
| Product | Price | Store | Used In |
|---|---|---|---|
| Medium Ground Beef (approx. 1kg) | $9.91 | Dominion | Bunless Burgers |
| Lean Ground Beef (approx. 1kg) | $10.32 | Dominion | Asian Burgers |
| Medium Cheddar Cheese Slices | $5.00 | Dominion | Bunless Burgers |
| Romaine Lettuce | $3.99 | Independent | Bunless Burgers |
| Kumato Tomato (pack) | $7.99 | Costco | Bunless Burgers |
| Dill Pickles | $4.99 | Dominion | Bunless Burgers |
| Shallots Onions | $7.69 | Foodland | Asian Burgers |
| Spice Barn Chinese Five Spice (36 g) | $2.49 | Foodland | Asian Burgers |
| Crushed Red Pepper | $7.49 | Dominion | Asian Burgers |
| Garlic Hoisin Sauce | $3.50 | Dominion | Asian Burgers |
Source: eezly real-time price tracking, as of July 2026.
Suggested Pantry & Staples List
These are items that form the foundation of the other meals in the plan. You may already have many of them. Check your pantry before you shop.
* Produce: Onions, garlic, carrots, celery, potatoes, seasonal berries
* Protein: Eggs, dried lentils, chicken thighs
* Dairy & Deli: Milk, yogurt, butter
* Pantry: Rolled oats, all-purpose flour, sugar, maple syrup, dried pasta, canned crushed tomatoes, cooking oil, salt, pepper, dried herbs (like oregano or basil), bread, naan or pizza dough, granola.
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop in Newfoundland and Labrador for the Best Prices
Based on the data for our featured recipes, a "split-cart" shopping approach yields the most savings this week. Instead of buying everything at one store, you can save money by visiting a few different banners for their best deals. eezly's real-time tracking shows that for our specific burger ingredients, your trip would be divided among Dominion, Foodland, Independent, and Costco.
For example, Dominion offers the best price on medium ground beef ($9.91) and the cheddar cheese slices ($5.00) for the Bunless Burgers. However, you'll find the Romaine lettuce for that same recipe is cheaper at Your Independent Grocer for $3.99. For the best value on Kumato tomatoes, a trip to Costco is warranted where a pack costs $7.99.
This strategy might seem time-consuming, but the savings can be substantial over a month. For shoppers in St. John's and other larger centres with multiple banner options like Sobeys, No Frills, and Walmart, the potential for savings is even greater. By using a tool that compares prices across all these stores, you can build your shopping list around the weekly flyers and in-store specials without having to manually check each one. For more deals across Newfoundland and Labrador, you can explore the latest prices on the eezly deals page.
The key takeaway is that no single store is the cheapest for everything, every week. Loyalty to one banner can cost you money. By remaining flexible and informed, you can consistently lower your grocery bill.
Prep Tips & Time-Saving Strategies
A good meal plan not only saves you money but also saves you time. A couple of hours of prep work on a Sunday can make your weeknights significantly less stressful.
Embrace Batch Cooking
When you make the Lentil and Vegetable Soup on Wednesday, double the recipe. Soups and stews freeze exceptionally well. By freezing half of the batch in family-sized or individual portions, you create a "free" meal for a busy night in the future. This "cook once, eat twice (or more)" philosophy is a cornerstone of frugal living.Pre-Chop Your Vegetables
After your grocery run, take 30 minutes to wash and chop vegetables for the week. Onions, carrots, and celery (the base for your lentil soup) can be chopped and stored in an airtight container in the fridge. You can wash and dry the romaine lettuce so it's ready for Tuesday's burgers. This small step makes starting dinner after a long day much faster.Prepare Proteins in Advance
For this week's plan, you can form both the Bunless Burger patties and the Asian Burger patties ahead of time. Place them on a tray lined with wax paper, separating layers with more paper, and store them in the fridge for up to two days or in the freezer for longer. When it's time for dinner, all you have to do is cook them. This is especially helpful for the Asian Burgers, as it allows the flavours of the shallots, five-spice powder, and hoisin to meld with the ground beef.Smart Leftover Management
Think of leftovers not just as a repeat meal, but as an ingredient for a new one. The meal plan incorporates this directly: leftover pasta becomes lunch, burger patties are crumbled into a salad, and Friday's pizza uses up any remaining bits of cheese and vegetables. This mindset shift is crucial for minimizing food waste, which is effectively throwing money away. A set of clear, glass containers can help you see what you have in the fridge, reminding you to use it before it goes bad. For more ideas on transforming leftovers, check out the eezly recipes section.By implementing these strategies, you'll find that your time in the kitchen is more efficient, your weeknights are calmer, and your grocery budget stretches further.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Meal | Recipe | Cost Per Serving |
|---|---|---|---|
| Monday | Dinner | Pantry Pasta | Pantry Meal |
| Tuesday | Dinner | Bunless Burgers | $7.97 |
| Wednesday | Dinner | Lentil Soup | Pantry Meal |
| Thursday | Dinner | Asian Burgers | $6.30 |
| Friday | Dinner | Homemade Pizza | Leftover Meal |
| Saturday | Dinner | "Clean Out the Fridge" Frittata | Leftover Meal |
| Sunday | Dinner | Roasted Chicken Thighs | Staple Meal |
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador?
There is no single "cheapest" grocery store for everything. Real-time price data from eezly shows that the lowest prices for different items are spread across various banners. For example, in July 2026, our meal plan found the best price for medium ground beef ($9.91) at Dominion, while Romaine lettuce ($3.99) was cheapest at Your Independent Grocer. Discount banners like No Frills and Walmart often have lower base prices on pantry staples, while stores like Costco offer savings on bulk purchases. The most effective strategy is to compare prices for your specific shopping list each week using a price tracking tool.
How can AI help me save money on groceries in NL?
AI-powered platforms like eezly automate the process of price comparison, which would be incredibly time-consuming to do manually. The system tracks over 196,000 products across banners like Sobeys, Dominion, and Foodland in Newfoundland and Labrador, processing 40 million price points weekly. This means it can instantly identify that a pack of Kumato tomatoes is $7.99 at Costco or that Garlic Hoisin Sauce is $3.50 at Dominion. It can also generate optimized meal plans and shopping lists based on the week's best deals, directing you to the exact store for each item to maximize your savings.
How much should a family of four budget for groceries in Newfoundland and Labrador?
Grocery budgets can vary significantly based on diet, location, and shopping habits. According to Statistics Canada data, food is a major household expense. A moderate food budget could range from $300 to $400 per week for a family of four. However, by using a strategic meal plan like this one, targeting sales, and minimizing food waste, you can aim for the lower end of this range or even below it. This plan shows how to build a week of meals by anchoring it with cost-effective, home-cooked dinners.
Is it worth the time to shop at multiple grocery stores?
For many families, the savings justify the extra time. In our example meal plan, the price differences on just a few key ingredients for two meals were notable enough to warrant visiting different stores. If you save $15-$20 on a single shopping trip by making one extra stop, that adds up to nearly $1,000 in savings over a year. To make it efficient, plan your route and combine trips. For instance, if Costco and Dominion are near each other, you can visit both on the same outing.
What are some cheap and healthy meal ideas for kids?
This meal plan includes several kid-friendly, budget-conscious ideas. Pantry Pasta, Homemade Pizza Night, and Pancakes are often family favourites. Other great options include bean and cheese quesadillas, "breakfast for dinner" with scrambled eggs and toast, or a large batch of chili made with ground meat and canned beans. The key is to focus on versatile, inexpensive core ingredients like eggs, pasta, rice, beans, and seasonal vegetables.
How can I reduce food waste with a weekly meal plan?
A meal plan is one of the best tools for reducing food waste. First, it forces you to buy only what you need for the week's recipes. Second, it encourages you to plan for leftovers, such as using leftover pasta for the next day's lunch or turning extra burger patties into a salad. The "Clean Out the Fridge" Frittata on Saturday is a perfect example of a designated meal to use up any remaining vegetables or cheese before they spoil, ensuring you get value from every dollar you spend.
Where can I find more budget-friendly meal plans?
You can find automatically generated, cost-optimized meal plans on platforms like eezly. These tools can create a plan based on your dietary preferences and the current lowest prices at grocery stores in your area. For more inspiration and customizable options, you can visit the [eezly meal plans page](https://eezly.com/meal-plans).
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