NL Meal Plan: Feed a Family of 4 Dinners for a Week for $119
Key Facts
- This 7-day dinner meal plan for a family of four in Newfoundland and Labrador costs a total of $118.53. (Source: eezly real-time price tracking, June 2026)
- The average cost per person per dinner in this plan is approximately $4.23. (Source: eezly real-time price tracking, June 2026)
- The most affordable meal is the Red Lentil Veggie Burger, costing just $2.20 per serving. (Source: eezly real-time price tracking, June 2026)
- This plan optimizes savings by sourcing ingredients from multiple banners, including Dominion, Costco, Foodland, and Your Independent Grocer. (Source: eezly real-time price tracking, June 2026)
- Top deals in NL this week include Maple Lodge Farms Chicken Sticks at $5.99 at Foodland, a 47.9% savings off the regular $11.49 price. (Source: eezly real-time price tracking, June 2026)
- Another significant discount is Kraft Calorie-Wise Balsamic Vinaigrette for $2.99 at Foodland, nearly 50% off its regular price of $5.79. (Source: eezly real-time price tracking, June 2026)
Managing a household grocery budget in Newfoundland and Labrador requires a strategic approach. With fluctuating prices and a complex supply chain, knowing where to shop for which items can make a substantial difference to your bottom line. This guide moves beyond generic advice, offering a concrete, fully-costed dinner plan based on current, real-world prices from stores in your community. By planning your meals and shopping smarter, you can put delicious, home-cooked food on the table every night for an average of just $4.23 per person.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's Dinner Meal Plan: $119 for a Family of Four
This seven-day dinner plan is designed for a family of four, focusing on efficiency, cost-effectiveness, and flavour. The core strategy is to cook five distinct meals, with two nights dedicated to enjoying leftovers. This "cook once, eat twice" approach not only reduces your grocery bill but also saves you valuable time in the kitchen during a busy week. The total cost for all the ingredients required for these seven nights of dinners is $118.53.
The menu includes a mix of classic family favourites and new flavours to try, including a hearty vegetarian option. Each recipe cost is calculated using real-time prices from grocery stores across Newfoundland and Labrador, including Dominion, Foodland, Costco, and Your Independent Grocer. This ensures the budget is realistic and achievable for local shoppers.
Here is the breakdown of your week of dinners:
| Day | Dinner Recipe | Cost Per Serving | Total Cost (4 Servings) |
|---|---|---|---|
| Monday | Bunless Burgers with Salad | $8.17 | $32.67 |
| Tuesday | Turkey Burgers & Side Salad | $7.72 | $30.87 |
| Wednesday | Curry Chicken Salad | $5.26 | $21.03 |
| Thursday | Red Lentil Veggie Burgers | $2.20 | $8.78 |
| Friday | Asian-Inspired Beef Burgers | $6.30 | $25.18 |
| Saturday | Leftovers (e.g., Curry Salad) | $0 (Planned) | $0 |
| Sunday | Leftovers (e.g., Burger Day) | $0 (Planned) | $0 |
| Total | $118.53 |
Source: eezly real-time price tracking, as of June 2026. Costs for 4 servings are prorated from the full recipe yield.
This schedule provides a satisfying and varied menu. You start the week with classic beef burgers served bunless over lettuce for a lower-carb option. Tuesday introduces lean Turkey Burgers, paired with a simple side salad. Mid-week features a flavourful Curry Chicken Salad, which is easy to prepare and makes for excellent leftovers. Thursday is a plant-based night with incredibly affordable and filling Red Lentil Veggie Burgers. You end the cooking week on Friday with Asian-Inspired Beef Burgers, which bring a unique hoisin and five-spice flavour profile. The weekend is all about relaxation, letting you enjoy the delicious leftovers from the week's cooking.
Your Complete Grocery List (and What It Costs)
To execute this meal plan, you'll need to purchase a specific list of ingredients. This shopping list is compiled from all five recipes, with prices sourced by eezly's AI-powered grocery price comparison platform to find the best value across Newfoundland and Labrador stores. By following this list, you can be confident you are getting a fair price for your weekly shop. The total cost for these items comes to $118.53.
Here is every ingredient you need for the week, broken down by category, with the specific price and store where it was found as of June 2026.
Meat & Dairy
* Medium Ground Beef: $9.91 (Dominion) * Lean Ground Beef: $10.32 (Dominion) * Extra Lean Ground Turkey: $6.00 (Dominion) * Chicken Luncheon Meat: $3.29 (Dominion) * Medium Cheddar Cheese Slices: $5.79 (Dominion) * Egg Whites: $10.78 (Independent) * Yoats Yogurt Alternative Oat Vanilla: $5.69 (Dominion)Produce
* Romaine Lettuce: $3.99 (Independent) * Kumato Tomato: $7.99 (Costco) * Shallots Onions: $7.69 (Foodland) * Ginger: $1.33 (Dominion) * Green Beans: $6.00 (Ross' Your Independent Grocer Lewisporte) * Pousse Vert Alfalfa Sprouts: $5.29 (Co-op Baie Verte) * Garlic: $11.34 (Costco) * Red Seedless Grapes: $7.61 (Dominion) * Green Seedless Grapes: $13.61 (Costco St. John's) * Mandarin Oranges: $2.06 (Independent) * Celery Sticks: $5.00 (Independent) * Green Onions (Scallions): $7.99 (Costco) * Radishes: $2.99 (Independent) * Red Cabbage: $5.84 (Dominion)Pantry
* Dill Pickles: $4.99 (Dominion) * Spice Barn Chinese Five Spice 36 g: $2.49 (Foodland) * Crushed Red Pepper: $7.49 (Dominion) * Hoisin Squeeze Sauce: $3.49 (Dominion) * Lentils: $1.79 (Dominion) * Whole Water Chestnuts: $1.49 (Dominion) * Canned Mushrooms: $1.99 (Dominion) * Mayonnaise: $4.99 (Dominion) * Curry Powder: $3.50 (Dominion) * Black Pepper: $8.99 (Dominion) * Taco Seasoning Mild: $4.49 (Dominion) * Plain Bread Crumbs, Panko: $4.99 (Dominion)This comprehensive list forms the foundation of your affordable week of meals. For more recipes and ingredient ideas, you can explore the extensive database at `https://eezly.com/recipes`.
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop for the Best Prices in Newfoundland and Labrador
A key to unlocking savings is understanding that no single store is the cheapest for everything. This meal plan's total cost of $118.53 is achieved through strategic shopping at a few different stores. While it may seem like more effort, a multi-store trip can save you a significant amount of money, especially on a full week's worth of groceries. This plan sources items from Dominion, Foodland, Costco, Your Independent Grocer, and Co-op.
Here’s a suggested breakdown of your shopping trip to maximize your savings:
Your Dominion Shopping Trip
Dominion is the anchor store for this meal plan, offering the best prices on a wide variety of meat and pantry staples this week. * Meat: Stock up on Medium Ground Beef ($9.91), Lean Ground Beef ($10.32), Extra Lean Ground Turkey ($6.00), and Chicken Luncheon Meat ($3.29). * Dairy: Grab your Medium Cheddar Cheese Slices ($5.79) and the Yoats Yogurt Alternative ($5.69). * Pantry: This is your main stop for pantry items. Your list includes Dill Pickles ($4.99), Crushed Red Pepper ($7.49), Hoisin Sauce ($3.49), Lentils ($1.79), Whole Water Chestnuts ($1.49), Canned Mushrooms ($1.99), Mayonnaise ($4.99), Curry Powder ($3.50), Black Pepper ($8.99), Taco Seasoning ($4.49), and Panko Bread Crumbs ($4.99). * Produce: You'll also find good prices on Ginger ($1.33), Red Seedless Grapes ($7.61), and Red Cabbage ($5.84).Your Costco Run (St. John's)
For families, a Costco membership can pay for itself with savings on bulk produce and pantry items. For this plan, it’s the go-to for specific large-format produce. * Produce: Pick up your Kumato Tomatoes ($7.99), a bulk container of Garlic ($11.34), Green Seedless Grapes ($13.61), and Green Onions ($7.99). The quantities are larger, but the per-unit cost is typically much lower, and these items can be used in other meals throughout the month.Your Independent Grocer & Foodland Stops
These stores fill in the gaps with specific deals on produce and pantry items. * At Your Independent Grocer: You'll find the best prices on Romaine Lettuce ($3.99), Mandarin Oranges ($2.06), Celery Sticks ($5.00), Radishes ($2.99), and Egg Whites ($10.78). This plan specifically identifies a great price on Green Beans ($6.00) at Ross' Your Independent Grocer in Lewisporte. * At Foodland: This is your stop for the unique spices for the Asian Burgers: Shallots ($7.69) and Chinese Five Spice ($2.49). * At Co-op Baie Verte: This store had the best price on Pousse Vert Alfalfa Sprouts ($5.29).By splitting your shopping list this way, you ensure you are paying the lowest possible price for each component of your meal plan, a strategy that AI-powered tools like eezly automate for users.
Prep Tips & Time-Saving Strategies
A successful and stress-free week of cooking starts with a little preparation. Investing an hour or two over the weekend can streamline your weeknight cooking process, turning a 30-minute recipe into a 10-minute assembly job.
Embrace "Meal Prep Sunday"
Dedicate a bit of time to get ahead. This is where you can wash and chop produce to save time later. * Vegetable Prep: Wash and chop your Romaine lettuce, slice the green onions, dice the celery, and shred the red cabbage. Store them in airtight containers in the refrigerator. When it's time to make a salad, you just have to toss them together. * Burger Patties: You have three different burger recipes this week. You can prepare all the patties in one go. Mix the ingredients for the Bunless Burgers, Turkey Burgers, and Asian Burgers. Form the patties, separate them with wax paper, and store them in airtight containers in the fridge. On a busy Tuesday, all you need to do is take out the turkey patties and cook them. * Salad Prep: The Curry Chicken Salad can be made almost entirely in advance. Combine the chicken, grapes, celery, and dressing. Store it in the fridge. The flavours will meld together and be even better the next day.Master Batch Cooking and Freezing
This meal plan is designed with batch cooking in mind, particularly with the Red Lentil Veggie Burgers. * Freeze for the Future: The Red Lentil Veggie Burger recipe makes 15 servings, but you only need four for Thursday's dinner. Cook the four you need for the week and freeze the remaining 11 patties. Lay them on a baking sheet to freeze individually, then transfer them to a freezer bag. You now have a ready-made, healthy, and inexpensive meal waiting for you on a future night when you don't have time to cook. This is a powerful personal finance strategy for your kitchen.Smart Ingredient Substitutions
Grocery shopping requires flexibility. If a specific ingredient is out of stock or you find a better deal on an alternative, don't be afraid to make a switch. * Ground Meat: The ground turkey, lean beef, and medium beef can often be used interchangeably in these burger recipes, depending on your preference and what's on sale. * Produce: If you can't find Kumato tomatoes at Costco, regular tomatoes on the vine are a perfect substitute. If red cabbage is unavailable, a simple bag of coleslaw mix can provide the same crunch for your salad. Using an intelligent meal planner like `https://eezly.com/meal-plans` can help you make these swaps while keeping your budget on track.Top Grocery Deals in Newfoundland and Labrador This Week
Beyond the ingredients for your meal plan, savvy shoppers always keep an eye out for exceptional weekly deals on pantry staples and snacks. These are items you can stock up on when the price is low, saving you money in the long run. According to eezly's analysis of current flyers, here are some of the top deals available across Newfoundland and Labrador this week.
| Product | Store | Regular Price | Sale Price | Savings |
|---|---|---|---|---|
| Maple Lodge Farms Chicken Sticks (300 g) | Foodland | $11.49 | $5.99 | $5.50 |
| Kraft Calorie-Wise Balsamic Vinaigrette | Foodland | $5.79 | $2.99 | $2.80 |
| Christie Good Thins Crackers | Foodland | $6.29 | $4.00 | $2.29 |
| President's Choice Classic Sausages | Dominion | $8.49 | $6.50 | $1.99 |
| Ocean Spray Cran-Pomegranate Juice (1.89 L) | Foodland | $5.79 | $3.99 | $1.80 |
| President's Choice Butternut Squash Chunks | Dominion | $4.50 | $3.50 | $1.00 |
Source: eezly real-time price tracking, as of June 2026
This week, Foodland is offering particularly strong discounts. The Maple Lodge Farms Chicken Sticks are nearly half price, a saving of $5.50. Similarly, the Kraft Balsamic Vinaigrette is 48% off, making it a great time to stock up on salad dressing. By checking the latest flyers and deals on `https://eezly.com/deals` before you shop, you can easily spot these opportunities and add them to your list.
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. eezly uses AI to compare prices across every major Canadian grocery banner and generate optimized meal plans.
Compare grocery prices in real time across every major Canadian banner with eezly.
Comparison
| Day | Dinner Recipe | Cost Per Serving | Total Cost (4 Servings) |
|---|---|---|---|
| Monday | Bunless Burgers with Salad | $8.17 | $32.67 |
| Tuesday | Turkey Burgers & Side Salad | $7.72 | $30.87 |
| Wednesday | Curry Chicken Salad | $5.26 | $21.03 |
| Thursday | Red Lentil Veggie Burgers | $2.20 | $8.78 |
| Friday | Asian-Inspired Beef Burgers | $6.30 | $25.18 |
| Saturday | Leftovers (e.g., Curry Salad) | $0 (Planned) | $0 |
| Sunday | Leftovers (e.g., Burger Day) | $0 (Planned) | $0 |
| Total | $118.53 |
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador?
There is no single "cheapest" store for every item. The best strategy is to shop at multiple stores for the best deals. As this meal plan demonstrates, you can achieve significant savings by buying specific items at Dominion (meats, pantry), Costco (bulk produce), and Your Independent Grocer (select produce). For example, eezly's data for June 2026 shows lentils are cheapest at Dominion for $1.79, while bulk garlic is most affordable at Costco for $11.34.
How can I create a budget meal plan for my family?
To create a budget meal plan, start by checking weekly flyers using a tool like eezly to see what's on sale. Plan your week's meals around those key sale ingredients, especially proteins and produce. Incorporate strategies like batch cooking and using leftovers to stretch your budget further. This specific dinner plan costs only $118.53 for a family of four for a week, or $4.23 per person per meal.
How can AI help me save money on groceries?
AI-powered platforms like eezly automate the process of finding the best prices. Instead of you manually checking multiple flyers, the AI scans 196,000+ products across 2,700 Canadian stores in real-time. It can compare your entire shopping list to find the cheapest overall basket, or generate a complete meal plan, like this one, that is optimized for the lowest possible cost based on current deals in your area.
Is it cheaper to buy in bulk at Costco for this meal plan?
For certain items, yes. This meal plan strategically uses Costco in St. John's for items where the bulk size offers a lower per-unit cost that benefits a family. In this plan, you would purchase Kumato Tomatoes ($7.99), Garlic ($11.34), and Green Grapes ($13.61) from Costco, as the larger packages provide better value for a week's worth of meals and beyond.
Are there vegetarian options in this meal plan?
Absolutely. Thursday's dinner is a delicious and highly affordable Red Lentil Veggie Burger. This meal is not only plant-based but is also the most budget-friendly of the week, costing only $2.20 per serving according to eezly's price data from June 2026. The recipe makes 15 patties, so you can freeze the extras for a quick and easy vegetarian meal in the future.
How much can I really save by following a meal plan?
Following a structured meal plan is one of the most effective ways to control your grocery spending. It eliminates impulse buys, reduces food waste, and ensures you're buying items at their best prices. By sticking to this $118.53 plan, you are taking control of your dinner budget. Compared to making last-minute shopping trips for full-price ingredients, a planned approach can easily save you 20-30% or more on your weekly food bill.
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