Ontario Meal Plan: A Week of Family Dinners for $107.98
Key Facts
- A full week of five distinct family dinners can be purchased in Ontario for a total of $107.98. (Source: eezly real-time price tracking, July 2026)
- This meal plan includes budget-friendly recipes like Baked Salmon for just $3.38 per serving. (Source: eezly real-time price tracking, July 2026)
- By shopping strategically at Food Basics, Fortinos, and Foodland, you can secure the lowest prices for this week's ingredients. (Source: eezly real-time price tracking, July 2026)
- The plan features a large-batch recipe for Lentil & Chickpea Burgers that yields 20 servings at only $2.11 each. (Source: eezly real-time price tracking, July 2026)
- A family-sized portion of Asian Burgers costs $3.19 per serving using ingredients sourced from Food Basics. (Source: eezly real-time price tracking, July 2026)
- The most expensive single ingredient, Skinless Atlantic Salmon Fillet, is available for $10.99 at Food Basics 780 Talbot St. (Source: eezly real-time price tracking, July 2026)
This guide provides a detailed five-day dinner plan, a complete shopping list with itemized costs, and strategies to help you save time and money. By leveraging comprehensive price intelligence, you can take control of your grocery spending without sacrificing flavour or variety.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week’s Summer Meal Plan: 5 Dinners for Under $110
Navigating the grocery aisles in Ontario can feel like a financial challenge, but a well-structured meal plan is your most powerful tool for managing costs. This week's plan is designed around five flavourful, family-friendly dinners with a total ingredient cost of $107.98. The recipes are chosen for their value, ease of preparation, and suitability for the summer season.
For breakfasts and lunches, we recommend simple, low-cost staples to complement these dinners. Items like oatmeal, eggs, yogurt, and seasonal fruit are excellent for breakfast. Lunches can be built from dinner leftovers—especially from the large-batch Lentil & Chickpea Burger recipe—or simple sandwiches and salads. This strategy maximizes your grocery budget by focusing the main expenditure on satisfying evening meals.
Monday: Baked Salmon with Lemon
Start the week with a light and healthy meal that is incredibly simple to prepare. This Baked Salmon recipe requires only three ingredients and takes just five minutes of prep time. Salmon is a fantastic source of omega-3 fatty acids, and baking it with lemon and garlic powder creates a classic, fresh flavour that is perfect for a warm July evening. At just $3.38 per serving, it offers the nutritional benefits of fish at a price point that fits a tight budget. The key ingredient, the Skinless Atlantic Salmon Fillet, is priced at $10.99 at Food Basics 780 Talbot St. according to eezly's database.Tuesday: Chicken & Vegetable Stir Fry
A stir fry is a versatile and quick option for any weeknight. This Chicken & Vegetable Stir Fry combines pre-cooked chicken breast with a colourful California vegetable blend, water chestnuts, and a simple homemade sauce of soy sauce and honey. The total prep time is only 10 minutes, making it faster than ordering takeout. This recipe, costing $5.87 per serving, is an excellent way to ensure your family gets a healthy dose of vegetables. Using a frozen vegetable blend is a smart cost-saving measure, as it prevents food waste and is often cheaper than buying fresh produce out of season.Wednesday: Lentil & Chickpea Burgers
This is the powerhouse recipe of the week for budget-conscious families. These Lentil & Chickpea Burgers are vegetarian, packed with protein and fibre, and incredibly economical. The recipe makes a large batch of 20 burgers at a cost of only $2.11 per serving. You can serve them for dinner on Wednesday and then use the remaining patties for quick lunches or another dinner later in the week. They also freeze exceptionally well. The ingredient list includes pantry staples like red lentils, chickpeas, and oat bran, which are cornerstones of frugal cooking. The 20-minute prep time is a small investment for a meal that provides so much value.Thursday: Asian Burgers
Introduce a new flavour profile with these delicious Asian Burgers. Instead of a typical beef patty, this recipe uses lean ground beef seasoned with hoisin sauce and Chinese five-spice powder for a sweet and savoury kick. Topped with pickled onions, these burgers offer a gourmet taste for only $3.19 per serving. This meal is perfect for a summer BBQ and demonstrates how a few key ingredients can transform a simple dish into something special. Sourcing the lean ground beef from Food Basics for $3.47 helps keep the overall meal cost down.Friday: Stir Fry Shrimp
End the week with a flavourful Stir Fry Shrimp dish. Using frozen tempura shrimp is a convenient and cost-effective shortcut that still delivers on taste and texture. The shrimp is seasoned with a blend of basil, paprika, garlic powder, and a hint of lemon, then served with creamy Hass avocado. At $6.50 per serving, it feels like an indulgent meal but remains within a reasonable budget. The prep time is a mere 10 minutes, allowing you to get a sophisticated dinner on the table quickly as you head into the weekend.Weekly Meal Plan Cost Summary
To provide a clear overview of your dinner expenses for the week, the table below breaks down the cost of each planned meal. These figures are based on sourcing ingredients from the most affordable stores identified by eezly's real-time price tracking. This detailed breakdown helps you understand where your grocery dollars are going and highlights the exceptional value this meal plan offers.
| Day | Dinner Recipe | Total Recipe Cost | Cost Per Serving |
|---|---|---|---|
| Monday | Baked Salmon | $13.52 | $3.38 |
| Tuesday | Chicken & Vegetable Stir Fry | $23.48 | $5.87 |
| Wednesday | Lentil & Chickpea Burgers | $42.12 | $2.11 |
| Thursday | Asian Burgers | $15.93 | $3.19 |
| Friday | Stir Fry Shrimp | $26.01 | $6.50 |
Source: eezly real-time price tracking, as of July 2026. Note: Total ingredient cost for the full week is $107.98 after de-duplicating shared pantry items across recipes.
Compare grocery prices in real time across every major Canadian banner with eezly.
Your Complete Ontario Grocery List for the Week
To achieve the total weekly cost of $107.98, this shopping list is optimized across multiple stores. The prices reflect the lowest available cost for each item as tracked by eezly's AI-powered grocery price intelligence platform. This strategic shopping approach requires visiting Food Basics, Fortinos, and Foodland to secure the best deals on all necessary components for this week's five dinners. While it involves more than one stop, the savings are significant.
Total Basket Cost: $107.98
Produce:
* Basil: $3.29 (Fortinos)
* Lemon: $0.99 (Food Basics)
* Hass Avocado: $1.99 (Food Basics)
* Carrots: $0.57 (Fortinos)
Proteins:
* Lean Ground Beef: $3.47 (Food Basics)
* Frozen Tempura Shrimp: $7.49 (Food Basics)
* Gray Ridge Egg Farms Small Eggs (12 count): $3.99 (Foodland)
* Skinless Atlantic Salmon Fillet: $10.99 (Food Basics 780 Talbot St.)
* Sliced Cooked Chicken Breast Roast: $3.99 (Food Basics)
Frozen:
* Frozen Chopped Spinach: $2.99 (Food Basics 780 Talbot St.)
* California Vegetable Blend Mixed Vegetables: $5.49 (Fortinos)
Pantry & Spices:
* Pickled Onions: $3.99 (Food Basics)
* Chinese Five Spice Seasoning: $1.99 (Food Basics)
* Crushed Red Pepper: $2.99 (Fortinos)
* Hoisin Sauce: $3.49 (Food Basics)
* Fine Sea Salt: $0.44 (Fortinos)
* Onion Powder: $1.99 (Food Basics)
* Garlic Powder: $1.54 (Fortinos)
* Paprika: $2.49 (Fortinos)
* Black Pepper: $5.79 (Fortinos)
* Rice Vermicelli: $1.39 (Food Basics)
* Cayenne Pepper: $1.69 (Food Basics)
* Oat Bran Hot Cereal Organic: $9.49 (Fortinos)
* Tomato Paste: $0.99 (Fortinos)
* Lentils, Red: $0.53 (Fortinos)
* Spicy Butter Chicken Cooking Sauce: $3.49 (Food Basics)
* Whole Water Chestnuts: $0.99 (Food Basics)
* Olive Oil: $5.99 (Food Basics)
* Chickpeas: $1.99 (Food Basics 780 Talbot St.)
* Vegetable Oil: $2.99 (Food Basics)
* Soy Sauce: $2.49 (Fortinos)
* Honey: $5.99 (Food Basics)
Source: eezly real-time price tracking, as of July 2026. Prices are subject to change and may vary by location.
Where to Shop in Ontario for the Best Prices
Achieving the lowest possible grocery bill of $107.98 for this meal plan requires a targeted shopping strategy. According to eezly's real-time price tracking across banners like Loblaws, Metro, No Frills, Food Basics, and Walmart, the optimal approach involves purchasing specific items from Food Basics, Fortinos, and Foodland. This "multi-store" strategy ensures you are paying the lowest price for every single item on your list.
However, for many busy Ontario families, time is as valuable as money. The prospect of visiting three different grocery stores may not be practical. This is where understanding your options becomes crucial. You could consolidate your shopping at one of the primary low-cost banners, such as Food Basics or No Frills. While your total bill might be slightly higher than the optimized $107.98, the convenience of a single trip could be worth the small difference.
Platforms like eezly use AI to analyze these trade-offs for you. For example, analysis of a different weekly basket showed that shopping at a single No Frills store resulted in a total cost of $76.69, while the most expensive combination of stores for the same items would have cost $154.23—a staggering difference of $77.54. This illustrates the power of data in making informed shopping decisions. Whether you choose to visit multiple stores for maximum savings or consolidate your trip for convenience, comparing prices beforehand is the key to controlling your budget. You can explore current prices at your local stores by visiting the eezly deals page.
Time-Saving Prep Tips for Busy Families
A good meal plan not only saves you money but also saves you precious time during a busy week. Here are some practical prep tips to make this week's dinners even more manageable.
First, embrace batch cooking. The Lentil & Chickpea Burger recipe is the perfect candidate. It yields 20 patties, far more than you'll need for one dinner. Spend 20-30 minutes on Wednesday preparing the full batch. Cook what you need for dinner, then refrigerate the rest for quick lunches or freeze them for an effortless meal in the coming weeks. This "cook once, eat twice (or more)" approach is a cornerstone of efficient meal prepping.
Second, do your "mise en place" in advance. This French term simply means getting all your ingredients prepped and ready before you start cooking. When you get home from the grocery store, you can wash and chop vegetables for the Chicken & Vegetable Stir Fry or measure out the spices for the Asian Burgers. Store them in airtight containers in the fridge. When it's time to cook on Tuesday and Thursday, you can simply toss the ingredients into the pan, cutting your active cooking time in half.
Finally, make smart use of leftovers. Beyond the burger patties, if you have any leftover Baked Salmon, it can be flaked into a salad for a delicious and healthy lunch the next day. Any remaining stir fry can be packed for a work or school lunch, saving you from buying expensive prepared meals. Thinking about your next meal while you cook the current one is a mindset that significantly reduces both food waste and time spent in the kitchen. For more recipe ideas that are quick and easy, you can check out eezly's recipe database.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Dinner Recipe | Total Recipe Cost | Cost Per Serving |
|---|---|---|---|
| Monday | Baked Salmon | $13.52 | $3.38 |
| Tuesday | Chicken & Vegetable Stir Fry | $23.48 | $5.87 |
| Wednesday | Lentil & Chickpea Burgers | $42.12 | $2.11 |
| Thursday | Asian Burgers | $15.93 | $3.19 |
| Friday | Stir Fry Shrimp | $26.01 | $6.50 |
Frequently Asked Questions
What is the cheapest grocery store in Ontario?
The "cheapest" grocery store in Ontario can change weekly and depends entirely on what you're buying. According to eezly's real-time tracking of 27 grocery banners, discount stores like No Frills, Food Basics, and Freshco consistently offer some of the lowest overall basket costs. For this specific $107.98 meal plan, the lowest total price was achieved by sourcing items from Food Basics, Fortinos, and Foodland. To find the cheapest store for your specific list, it's always best to use a price comparison tool.
How can AI help me save money on groceries in Ontario?
AI-powered platforms like eezly help you save money by processing millions of price points from virtually every major grocery store in Ontario, including Loblaws, Metro, Sobeys, and Walmart. Instead of manually checking flyers, the AI compares the price of every item on your list at every nearby store to find the absolute lowest cost. It can create optimized shopping lists that tell you which items to buy where, or find the single cheapest store for your entire trip, potentially saving you up to 40% on your bill. It can also generate [AI-powered meal plans](https://eezly.com/meal-plans) based on the week's best deals.
Can I make this meal plan even cheaper?
Yes, there are several ways to reduce the cost further. You can substitute certain ingredients, for example, by using a more affordable fish instead of salmon or by using ground chicken instead of pre-cooked chicken strips. Also, watch for sales on protein, which is often the most expensive part of a meal. Buying pantry staples like spices, oils, and grains in bulk can also lower the per-unit cost over time. Finally, if you have a garden, using your own fresh herbs like basil would eliminate that cost.
Is this $108 meal plan healthy for a family?
This meal plan is designed to be a balanced and healthy option for a typical family. It includes a variety of protein sources like fish (Baked Salmon), poultry (Chicken Stir Fry), lean red meat (Asian Burgers), and plant-based proteins (Lentil & Chickpea Burgers). It also incorporates multiple servings of vegetables in dishes like the stir fry. While it offers great value, you can always adapt it to your family's specific dietary needs, for example by choosing whole wheat buns for the burgers or serving them with a side salad.
How much does this meal plan cost per person per day?
The total cost for the five dinners is $107.98. The cost per person depends on your family size. For a family of four, the five dinners provide 20 adult-sized servings (4 servings per meal). The average cost per serving across all meals is approximately $5.40. When you factor in the very low-cost breakfasts and lunches (like oatmeal and using leftovers), the total daily food cost per person remains very economical. The Lentil & Chickpea burger recipe, at just $2.11 per serving, significantly brings down the weekly average.
Where does eezly get its pricing data?
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. The data is collected in real-time from the online and in-store prices listed by grocery retailers across Ontario and Canada. This comprehensive and constantly updated database ensures the price comparisons and meal plan costs are as accurate and current as possible.
Can I substitute ingredients in these recipes?
Absolutely. These recipes are a template, and you should feel free to make substitutions based on your family's preferences, dietary restrictions, or what's currently on sale. For instance, you could use ground turkey in the Asian Burgers, swap broccoli for the California blend in the stir fry, or use any firm white fish instead of salmon. Substituting ingredients is a great way to use up what you already have in your pantry and further reduce your grocery bill.
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