PEI Family Meal Plan: 7 Dinners for Under $135

Key Facts

• The total grocery cost for seven complete dinners for a family of four is $133.96. (Source: eezly real-time price tracking, July 2026)
• The average cost per person per dinner in this plan is just $4.78. (Source: eezly real-time price tracking, July 2026)
• The most affordable meal in the plan is Red Lentil Veggie Burgers, costing only $2.66 per serving. (Source: eezly real-time price tracking, July 2026)
• Key ingredients can be found at low prices, such as boneless Chicken Breast Fillets for $9.45 at independent 169 Main St. (Source: eezly real-time price tracking, July 2026)
• Shoppers can find deep discounts on other items this week, like Zabiha Halal Chicken Wieners for $2.00 (a 47% discount) at No Frills. (Source: eezly real-time price tracking, July 2026)
• The lowest total cost for this meal plan is achieved by shopping at a combination of stores, including No Frills, Foodland, and Rass. (Source: eezly real-time price tracking, July 2026)

This comprehensive guide is designed specifically for PEI families looking to manage their grocery budget without sacrificing taste or variety. We'll provide a full seven-day dinner menu, a detailed breakdown of each recipe's cost, a complete shopping list with the lowest available prices, and tips on where to shop across the island, from Atlantic Superstore and Sobeys to No Frills and local independents. By leveraging precise, real-time data, you can take control of your spending and put satisfying meals on the table every night.

Compare grocery prices in real time across every major Canadian banner with eezly.

Try eezly — Free

Your PEI Weekly Dinner Plan: An Overview

Planning your family's meals is the single most effective strategy for reducing grocery spending. This seven-day dinner plan is designed for a family of four and balances cost, nutrition, and flavour. The total grocery cost for all seven dinners is $133.96, which breaks down to an average of just $4.78 per person per meal. This demonstrates that eating well on a budget is entirely achievable with the right information.

The menu for this week in July includes a variety of proteins and a hearty vegetarian option to keep things interesting. You will enjoy everything from comforting soups to flavourful burgers and a fresh seafood salad. Many of the recipes, such as the Chicken Vegetable Soup and Red Lentil Veggie Burgers, make large quantities, providing you with excellent leftovers for lunches and saving you even more money and time. The following table provides a high-level look at your week of dinners.

Source: eezly real-time price tracking, as of July 2026

Daily Meal Breakdown & Recipes

Here is a closer look at each dinner, including key ingredient costs and where to find them. This breakdown empowers you to see exactly where your money is going and how smart shopping choices contribute to significant savings.

Monday: Red Lentil Veggie Burgers

Start your week with a delicious and incredibly budget-friendly meal. These Red Lentil Veggie Burgers are packed with protein and fibre, making for a satisfying Meatless Monday dinner. At only $2.66 per serving, this is the most economical meal of the week. The recipe yields 15 burgers, so you will have plenty of extras to freeze for a quick meal later in the month.

The key to this recipe's low cost is its reliance on pantry staples. According to eezly's AI-powered price database, you can find Lentils for just $1.99 at Rass and a large bag of Rolled Oats for $9.00 at No Frills. The recipe also calls for ginger, garlic, and mixed vegetables, which are versatile ingredients you can use in other meals throughout the week. Serve these burgers on buns with your favourite toppings or alongside the Field Greens Salad Mix ($8.00 at independent 169 Main St).

Tuesday: Chicken with Mushroom Gravy

For your second meal, you'll prepare a classic comfort dish: tender chicken breast smothered in a rich mushroom gravy. This recipe costs $3.85 per serving and comes together in under 30 minutes, making it perfect for a busy weeknight. The recipe serves eight, so a family of four will have a second full meal ready for another day or a hearty lunch for two.

The most significant ingredient cost is the protein. eezly's real-time tracking shows that you can purchase Boneless Chicken Breast Fillets for $9.45 at independent 169 Main St. The best price for White Mushrooms is currently an exceptionally low $0.40 at Nofrills. The savoury gravy is built from Campbell's Canned Soup ($3.49 at Co-op Morell) and simple seasonings like Garlic Powder ($1.89 at Rass), proving you don't need expensive ingredients to create a flavourful sauce.

Wednesday: Chicken Noodle Soup

Nothing says comfort like a warm bowl of Chicken Noodle Soup. This quick and easy version costs $3.92 per serving and is another meal that's ready in under 30 minutes. It’s a light yet filling dinner, perfect for a mid-week reset. The recipe provides seven servings, ensuring there are leftovers for the next day's lunch.

To keep costs down, this recipe uses affordable and readily available ingredients. eezly's data pinpoints Chicken Breasts at $9.90 from Foodland and Broad Egg Noodles for $2.99 at No Frills. A carton of Campbell's Chicken Broth is $3.49 at Co-op Morell. The addition of Whole Baby Carrots ($4.50 at No Frills) adds a touch of sweetness and a boost of vitamins.

Thursday: Chicken Vegetable Soup

This Chicken Vegetable Soup is a nutritional powerhouse, loaded with a dozen different vegetables. At $5.35 per serving, it's a fantastic way to clean out the crisper and get a wide array of vitamins. This recipe is a true batch-cooking star, yielding 13 servings. You can enjoy it for dinner and have enough left over to freeze for multiple future meals.

Building this soup involves a longer ingredient list, but strategic shopping keeps it affordable. eezly's price tracking identifies low prices on produce across several stores: Chinese Napa Cabbage for $8.34 at independent 169 Main St, Celery Stalks for $2.99 at Rass, and Parsnips for $3.99, also at Rass. By combining these with low-cost items from Nofrills like Brussels Sprouts ($1.10) and Red Carrots ($1.76), you assemble a complex, flavourful soup without a complex bill.

Friday: Seafood Salad

End the work week with a light and refreshing Seafood Salad. Perfect for a warm July evening in PEI, this no-cook recipe is simple to prepare and costs $6.29 per serving. It features a blend of imitation crab and salad shrimp, seasoned with Old Bay and mixed with a creamy mayonnaise dressing. It’s a taste of the Maritimes that’s both easy and elegant.

The core components are the seafood. eezly's database shows Salad Shrimp available for $12.49 at Rass and Surimi Flake-Style Imitation Crab for $10.19 at Independent. Heinz Mayonnaise is priced at $4.99 at Foodland, and the iconic McCormick Old Bay Seasoning is $3.49, also at Foodland. Served on a bed of lettuce or in a sandwich roll, it makes for a versatile and delicious meal.

Saturday: Asian Burgers

Give your weekend BBQ a twist with these flavour-packed Asian Burgers. At $5.84 per serving, these burgers introduce a different flavour profile with ingredients like hoisin sauce and Chinese five-spice powder. The recipe makes five burgers, perfect for a small family dinner.

The foundation is Lean Ground Beef, which you can find for $10.32 at Rass. The distinct Asian flavours come from Garlic Hoisin Sauce ($3.50 at Rass) and Chinese Five Spice ($6.50 at Independent). A hint of Crushed Red Pepper ($2.29 at Rass) adds a gentle warmth. These burgers are a fantastic way to elevate your typical burger night and explore new tastes without needing specialty ingredients that are hard to find.

Sunday: Turkey Burgers

Conclude your week with another healthy and lean burger option. These Turkey Burgers cost $5.58 per serving and are a lighter alternative to beef. The recipe is straightforward and quick, making for a relaxed Sunday dinner before the start of a new week. This recipe yields six burgers, providing an extra patty or two for lunch.

For this meal, you will need Extra Lean Ground Turkey, priced at $7.50 at Independent. The burgers are held together with Egg Whites ($9.50 at Nofrills) and Plain Bread Crumbs ($4.50, also at Nofrills). A simple Taco Seasoning packet ($3.00 at Rass) provides an easy and delicious flavour boost.

Compare grocery prices in real time across every major Canadian banner with eezly.

Try eezly — Free

Your Complete PEI Grocery List

To execute this meal plan for the lowest possible cost, you'll need to purchase specific items from different stores. This consolidated list, based on eezly's real-time price tracking, shows every ingredient you need for the week's seven dinners. Grouping your list by store can help make your shopping trips more efficient.

Source: eezly real-time price tracking, as of July 2026

Where to Shop in PEI for Maximum Savings

A close look at the grocery list reveals a clear pattern: no single store is the cheapest for everything. To achieve the $133.96 total for this meal plan, a strategy of "split-shopping" is necessary. This involves visiting a few different stores to capitalize on their specific low prices. For Islanders, this means planning your route between banners like No Frills, Rass, Foodland, and local independents.

This week, No Frills is your go-to for several produce items and pantry staples, offering standout prices on White Mushrooms ($0.40), Brussels Sprouts ($1.10), and Panko Bread Crumbs ($4.50). Rass is the price leader for key items like Lentils ($1.99) and Salad Shrimp ($12.49). Meanwhile, Foodland has the best price on Shallots ($6.59) and Garlic ($6.49). For your chicken, the best deals are at independent stores, such as the $9.45 price for boneless fillets at independent 169 Main St.

While you are shopping, it is wise to look for other deals that can lower your overall grocery bill. The eezly deals page shows other significant discounts in PEI this week. For example, Your Independent Grocer is offering several Oasis juices and Arizona Green Tea for $1.50, a savings of over 50% from their regular price of $3.29. Stocking up on non-perishable sale items is a proven way to reduce future grocery bills.

Meal Prep Tips & Time-Saving Strategies

A great meal plan becomes even better with smart preparation. Committing a couple of hours over the weekend or on a weeknight can streamline your cooking process for the entire week, freeing up valuable time.

First, focus on batch cooking. The Red Lentil Veggie Burger recipe makes 15 patties, and the Chicken Vegetable Soup makes 13 servings. Prepare these in full, then portion and freeze the extras. This stocks your freezer with healthy, homemade "fast food" for busy nights when you don't have time to cook from scratch.

Second, prep your ingredients. Wash and chop vegetables like the onions, celery, carrots, and parsnips at the beginning of the week. Store them in airtight containers in the refrigerator. When it's time to make the Chicken Noodle Soup or Chicken Vegetable Soup, your vegetable base is ready to go, cutting your active cooking time in half.

Finally, embrace leftovers. The generous serving sizes in this plan are intentional. Leftover Chicken with Mushroom Gravy or Seafood Salad make for a fantastic, no-effort lunch the next day, preventing you from spending money on takeout. By thinking of leftovers as "planned-overs," you maximize the value of every dollar you spend on groceries. For more ideas on how to build plans that maximize leftovers, you can explore the eezly meal planner.

Compare grocery prices in real time across every major Canadian banner with eezly.

Try eezly — Free