NL Meal Plan: Feed Your Family for $7.55/Day
Key Facts
- A 7-day dinner plan for a family of four in Newfoundland and Labrador can cost as little as $211.37 for the week's groceries. (Source: eezly real-time price tracking, July 2024)
- The average cost per person per day for this plan is approximately $7.55, which covers seven dinners and provides significant leftovers for lunches. (Source: eezly real-time price tracking, July 2024)
- The most affordable meal in the plan is the Red Lentil Veggie Burger, with a cost per serving of just $2.36. (Source: eezly real-time price tracking, July 2024)
- Key ingredients can be found at low prices across several stores, including Black Beans for $1.79 at Dominion and Lentils for $1.75 at Your Independent Grocer. (Source: eezly real-time price tracking, July 2024)
- This week's top deals in NL include Compliments Frozen Bay Scallops for $6.99 at Foodland, a 42% savings from the regular price of $11.99. (Source: eezly real-time price tracking, July 2024)
- Strategically shopping at a combination of stores including Dominion, Your Independent Grocer, Costco, and Foodland is key to achieving the lowest total cost for this meal plan. (Source: eezly real-time price tracking, July 2024)
This guide provides a complete seven-day dinner plan designed for a family of four, a full grocery list with the lowest available prices, and the specific stores where you can find them. We will also explore preparation tips to save you time in the kitchen and highlight other top grocery deals available this week across Newfoundland and Labrador. By leveraging grocery price intelligence, you can take control of your spending without sacrificing meal quality or variety.
Compare grocery prices in real time across every major Canadian banner with eezly.
This Week's $211.37 Family Meal Plan for Newfoundland & Labrador
This seven-day dinner plan is designed to offer variety, nutrition, and value for a family of four. The total cost for all ingredients is calculated based on the lowest available prices from grocery stores across Newfoundland and Labrador, including Dominion, Sobeys, Foodland, No Frills, Walmart, and Your Independent Grocer. Many of these recipes generate more than four servings, providing you with valuable leftovers for the next day's lunch, further stretching your food budget.
Monday: Hearty Bean Burrito Bowl
Start your week with a vibrant and filling Bean Burrito Bowl. This vegetarian meal is incredibly cost-effective, with a total recipe cost of $17.29, which works out to just $4.32 per serving for a family of four. It’s a simple, quick meal to assemble, perfect for a busy Monday. The recipe combines protein-rich black beans, fluffy white rice, sweet corn, creamy avocado, and your favorite salsa. You can find the key ingredient, a can of Black Beans, for just $1.79 at Dominion this week. This meal is not only easy on your wallet but also packed with fibre and essential nutrients to fuel your family for the week ahead.Tuesday: Red Lentil Veggie Burgers
Tuesday's dinner features homemade Red Lentil Veggie Burgers, a surprisingly delicious and healthy alternative to traditional beef burgers. This recipe is the most budget-friendly of the week, costing only $2.36 per serving. The total recipe cost is $35.38, but it yields a generous 15 servings. This means you can feed your family of four for dinner and have 11 patties left over for easy lunches or another dinner later in the month. The base of the burger is lentils, available for a low price of $1.75 at Your Independent Grocer. Combined with mixed vegetables, ginger, garlic, and sesame seeds, these burgers are full of flavour. Serve them on a bed of field greens for a light, satisfying meal.Wednesday: Warming Lentil Stew
As the week progresses, a comforting Lentil Stew is the perfect mid-week meal. This hearty, plant-based stew costs $5.45 per serving, with the entire recipe totaling $27.25 and providing five servings. The extra portion makes for a perfect pre-portioned lunch for the next day. The stew’s foundation is built on inexpensive lentils ($1.75 at Your Independent Grocer) and sweet onions, but the deep, savoury flavour comes from shiitake mushrooms. While fresh shiitake mushrooms are priced at $19.00 at Dominion, they provide an umami-richness that elevates the entire dish. This one-pot meal is simple to prepare and requires minimal cleanup.Thursday: Crispy Chicken Tenders
Transition towards the weekend with a family favourite: homemade Chicken Tenders. At $6.34 per serving, this meal feels like a treat but remains budget-conscious. The total recipe cost is $31.71 and yields five servings, giving you an extra tender for a lucky family member or a small lunch portion. The recipe uses Breaded Chicken Cutlettes, which are priced at $7.00 at Dominion this week. Paired with a simple sour cream and Italian seasoning dip and served alongside slices of multigrain bread, it’s a satisfying meal that will please both kids and adults. Making them at home allows you to control the ingredients and is far more economical than takeout.Friday: Cheesy Rice and Veggie Bake
Celebrate the end of the work week with a crowd-pleasing Cheesy Rice and Veggie Bake. This comforting casserole costs $7.00 per serving and the recipe, which totals $42.01, makes six generous portions. The extra servings are perfect for a weekend lunch. This dish combines long-grain white rice, nutrient-rich broccoli florets, and water chestnuts, all baked in a creamy, cheesy sauce. The bulk of the cost comes from quality ingredients like the large bag of Minute Rice Long Grain White Rice ($12.47 at Costco St. John's) and Broccoli Florets ($9.07 at Costco St. John's), but these bulk purchases can be used for future meals. It's a simple, one-dish meal that brings the family together around the table.Saturday: Classic Bunless Burgers
Saturday night is perfect for a summer BBQ, and these Bunless Burgers fit the bill perfectly. Served over crisp romaine lettuce with tomatoes and cheese, this low-carb option is both delicious and satisfying. The cost per serving is $7.30, with the four-serving recipe totaling $29.20. The star of the show is Medium Ground Beef, which you can find for $6.44 at Dominion. This price point makes for an affordable burger night. Topped with Medium Cheddar Cheese Slices ($5.79 at Dominion) and fresh Kumato Tomatoes ($7.99 at Costco), it’s a classic meal with a healthy twist.Sunday: Flavourful Asian Burgers
End your week on a high note with unique and zesty Asian Burgers. This recipe offers a departure from traditional flavours, incorporating shallots, Chinese five-spice, and hoisin sauce into lean ground beef patties. The cost is a very reasonable $5.71 per serving, with the five-serving recipe costing $28.53 in total. Key flavour components like Garlic Hoisin Sauce ($3.50 at Dominion) and Spice Barn Chinese Five Spice ($2.49 at Foodland) are inexpensive but make a huge impact. This meal is a great way to introduce your family to new flavour profiles without straying too far from the familiar comfort of a weekend burger.| Day | Dinner Recipe | Total Recipe Cost | Cost Per Serving | Servings Made |
|---|---|---|---|---|
| Monday | Bean Burrito Bowl | $17.29 | $4.32 | 4 |
| Tuesday | Red Lentil Veggie Burgers | $35.38 | $2.36 | 15 |
| Wednesday | Lentil Stew | $27.25 | $5.45 | 5 |
| Thursday | Chicken Tenders | $31.71 | $6.34 | 5 |
| Friday | Cheesy Rice and Veggie Bake | $42.01 | $7.00 | 6 |
| Saturday | Bunless Burgers | $29.20 | $7.30 | 4 |
| Sunday | Asian Burgers | $28.53 | $5.71 | 5 |
| Total | 7 Dinners + Leftovers | $211.37 | $7.55/person/day | 44 |
Source: eezly real-time price tracking, as of July 2024. Per-person-per-day cost calculated for a family of four over seven days.
Your Complete Grocery List for the Week
To make your shopping trip as efficient as possible, here is the complete, itemized grocery list for all seven recipes. The prices shown are the lowest identified by eezly's AI-powered price comparison platform across major Newfoundland and Labrador banners. By purchasing these specific items at the listed stores, you can achieve the total weekly grocery cost of $211.37.
Produce
* Romaine Lettuce: $3.99 (Your Independent Grocer)
* Kumato Tomato: $7.99 (Costco)
* Organic Sweet Onions: $6.50 (Your Independent Grocer)
* Shiitake Mushrooms: $19.00 (Dominion)
* Ginger: $1.33 (Dominion)
* Mixed Vegetables (Frozen): $1.79 (Dominion, Blackmarsh Road)
* Field Greens Salad Mix: $9.00 (Dominion, Blackmarsh Road)
* Garlic: $11.34 (Costco)
* Broccoli Florets (Frozen): $9.07 (Costco St. John's)
* Sweet Corn (Canned or Frozen): $5.00 (Your Independent Grocer)
* Avocado: $2.50 (Dominion)
* Shallots Onions: $7.69 (Foodland)
Meat & Dairy
* Medium Ground Beef: $6.44 (Dominion)
* Lean Ground Beef: $7.36 (Dominion)
* Medium Cheddar Cheese Slices: $5.79 (Dominion)
* Sour Cream: $2.79 (Dominion)
* Yoats Yogurt Alternative Oat Vanilla: $5.69 (Dominion)
* Cheddar Cheese, Medium (Block): $6.49 (Dominion, Blackmarsh Road)
* Breaded Chicken Cutlettes Chicken Strips: $7.00 (Dominion)
Pantry & Dry Goods
* Dill Pickles: $4.99 (Dominion)
* Spice Barn Chinese Five Spice: $2.49 (Foodland)
* Crushed Red Pepper: $7.49 (Dominion)
* Garlic Hoisin Sauce: $3.50 (Dominion)
* Lentils (Dry): $1.75 (Your Independent Grocer)
* Italian Seasoning: $2.99 (Dominion)
* ACE Bakery Multigrain Bistro Bread: $7.93 (Costco St. John's)
* Olive Oil: $11.00 (Dominion)
* Sesame Seeds: $2.99 (Dominion, Blackmarsh Road)
* Whole Water Chestnuts (Canned): $1.49 (Dominion)
* Minute Rice Long Grain White Rice: $12.47 (Costco St. John's)
* Seasoning Salt: $3.50 (Dominion)
* Black Pepper: $8.99 (Dominion)
* Black Beans (Canned): $1.79 (Dominion)
* Fully Cooked Rice White Rice: $4.00 (Dominion)
* Medium Salsa: $4.00 (Dominion)
Grand Total: $211.37
Source: eezly real-time price tracking, as of July 2024.
Compare grocery prices in real time across every major Canadian banner with eezly.
Where to Shop for the Best Prices in NL
Achieving the $211.37 weekly total requires strategic shopping. You do not need to visit every store, but targeting your purchases based on which banner has the best price for each category can yield significant savings. Based on the ingredients for this meal plan, your primary stops should be Dominion, Your Independent Grocer, and Costco.
Dominion emerges as the leader for pantry staples, condiments, and specific meat and dairy items this week. You will find the best prices on items like ground beef ($6.44), black beans ($1.79), hoisin sauce ($3.50), and various spices. Many of the smaller items that round out the recipes are most affordable here.
Your Independent Grocer is your destination for key produce and dry goods. This week, it offers the lowest price on lentils ($1.75) and romaine lettuce ($3.99). Combining your trip here with a stop at Dominion covers a large portion of the list.
Costco is, unsurprisingly, the best place for buying in bulk. For this meal plan, key items like the large container of Garlic ($11.34), Minute Rice ($12.47), and frozen Broccoli Florets ($9.07) are cheapest at the St. John's location. While the upfront cost is higher, the per-unit price is significantly lower, and these items have a long shelf life, reducing future grocery bills.
Foodland also features in the plan for specialty items like the Spice Barn Chinese Five Spice ($2.49). It is also worth checking their flyer for other deals. This week, for example, Foodland has an excellent price on Compliments Frozen Bay Scallops ($6.99, reg. $11.99) and Campbell's Chunky Soup ($2.99, reg. $4.99), which could supplement your meal plan. You can explore more deals on the eezly deals page.
Prep Tips & Time Savers
A successful and stress-free week of cooking is as much about preparation as it is about shopping. Here are a few tips to help you manage your time effectively with this meal plan.
Cook Once, Eat Multiple Times
The Red Lentil Veggie Burger recipe is a prime example of this strategy. It yields 15 patties. For a family of four, you will use four for Tuesday's dinner. Instead of freezing the rest immediately, consider using four more for Thursday's lunch. The remaining seven patties can be frozen for a quick dinner in the following weeks. This single cooking session provides your family with multiple meals, saving you significant time and effort.Batch Prep Your Vegetables
At the beginning of the week, take 30-45 minutes to wash and chop the vegetables you will need. You can chop the sweet onions for the Lentil Stew, the shallots for the Asian Burgers, and mince the large quantity of garlic from Costco. Store them in airtight containers in the refrigerator. This "mise en place" approach turns daily cooking from a chore into a simple assembly process, cutting down nightly prep time to just a few minutes.Embrace Leftovers for Lunch
This meal plan is intentionally designed to create leftovers. The Cheesy Rice and Veggie Bake, Lentil Stew, and Chicken Tenders all produce an extra 1-2 servings. Designate these as the next day's lunch. This eliminates the need to prepare a separate lunch meal, saving both time and money. It also reduces food waste, ensuring that every dollar you spend on groceries is consumed. For more ideas on how to use leftovers, you can check out various recipes at eezly.com/recipes.Other Top Grocery Deals in Newfoundland & Labrador This Week
Beyond the ingredients in your meal plan, there are several other standout deals across the province that are worth your attention. Leveraging these sales can help you stock your pantry and freezer for less.
| Product | Store | Price | Regular Price | Savings |
|---|---|---|---|---|
| Super Prince Ham, 4X6 Inch | Costco | $28.36 | $48.36 | 41% |
| Compliments Frozen Bay Scallops Raw 340 g | Foodland | $6.99 | $11.99 | 42% |
| Scotsburn Family Favorites Neapolitan Ice Cream | Dominion | $4.00 | $7.79 | 49% |
| Oh Henry! Level Up Single Bar 42 g | Foodland | $1.11 | $2.49 | 55% |
| Campbell's Chunky Soup Chicken With Rice | Foodland | $2.99 | $4.99 | 40% |
| Caronzola Blue Cheese | Dominion | $5.00 | $7.29 | 31% |
Source: eezly real-time price tracking, as of July 2024.
These deals represent significant savings on popular items. The Scotsburn Ice Cream at Dominion for $4.00 is nearly half price, making for an affordable summer treat. Similarly, the 55% discount on Oh Henry! bars at Foodland is perfect for stocking up on snacks. Always check for these "Top Deals" before you shop to maximize your savings.
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 | Total Recipe Cost | Cost Per Serving | Servings Made |
|---|---|---|---|---|
| Monday | Bean Burrito Bowl | $17.29 | $4.32 | 4 |
| Tuesday | Red Lentil Veggie Burgers | $35.38 | $2.36 | 15 |
| Wednesday | Lentil Stew | $27.25 | $5.45 | 5 |
| Thursday | Chicken Tenders | $31.71 | $6.34 | 5 |
| Friday | Cheesy Rice and Veggie Bake | $42.01 | $7.00 | 6 |
| Saturday | Bunless Burgers | $29.20 | $7.30 | 4 |
| Sunday | Asian Burgers | $28.53 | $5.71 | 5 |
| Total | 7 Dinners + Leftovers | $211.37 | $7.55/person/day | 44 |
| Product | Store | Price | Regular Price | Savings |
| :------------------------------------------ | :-------- | :----- | :------------ | :------ |
| Super Prince Ham, 4X6 Inch | Costco | $28.36 | $48.36 | 41% |
| Compliments Frozen Bay Scallops Raw 340 g | Foodland | $6.99 | $11.99 | 42% |
| Scotsburn Family Favorites Neapolitan Ice Cream | Dominion | $4.00 | $7.79 | 49% |
| Oh Henry! Level Up Single Bar 42 g | Foodland | $1.11 | $2.49 | 55% |
| Campbell's Chunky Soup Chicken With Rice | Foodland | $2.99 | $4.99 | 40% |
| Caronzola Blue Cheese | Dominion | $5.00 | $7.29 | 31% |
Frequently Asked Questions
What is the cheapest grocery store in Newfoundland and Labrador this week?
There isn't a single "cheapest" store for everything. According to price data from July 2026, the best strategy is to split your shopping. For this specific meal plan, Dominion has the best prices on many pantry staples and meats (like ground beef for $6.44), Your Independent Grocer is best for certain produce and dry goods (like lentils for $1.75), and Costco is cheapest for bulk items like rice and garlic. Using a price comparison tool like eezly helps you see which store is cheapest for each item on your list.
How can AI help me save money on groceries in Newfoundland and Labrador?
AI-powered platforms like eezly automate the process of price comparison, which would take a person hours to do manually. The system tracks prices for over 196,000 products across all major NL banners like Dominion, Sobeys, and Walmart. It can then generate an optimized shopping list that tells you the cheapest store for each item, or build an entire [AI-powered meal plan](https://eezly.com/meal-plans) based on the lowest-priced ingredients available that week, like the one in this article.
Can I adapt this meal plan for a smaller or larger family?
Yes, absolutely. The recipes provided have varying yields (from 4 to 15 servings). For a smaller family of two, you will have significantly more leftovers, which could cover both lunch and dinner for several days. For a larger family, you may need to double recipes like the Bean Burrito Bowl or Bunless Burgers. The cost per serving (e.g., $2.36 for the Red Lentil Veggie Burgers) remains a useful guide for budgeting, regardless of family size.
Are there cheaper substitutions for some of the more expensive ingredients?
Yes. For example, the Lentil Stew uses shiitake mushrooms, which are priced at $19.00. You could substitute these with more affordable cremini or white button mushrooms, which will still provide great flavour at a lower cost. Similarly, if a specific brand of bread or cheese is on sale, you can easily substitute it into the Chicken Tenders or Cheesy Bake recipes to save more money.
How often are grocery prices updated?
Prices are updated constantly. eezly's platform processes over 40 million price points every week from 2,700 stores across Canada. The prices cited in this article are accurate as of the first week of July 2026. Because prices and sales change weekly, it's always a good idea to check a real-time price tracker before you shop to ensure you have the most current information.
What if I don't live near a Costco?
If you don't have access to a Costco, you can still achieve significant savings. You would need to buy smaller quantities of items like rice, garlic, and broccoli at a conventional grocery store like Dominion or Walmart. While the per-unit price may be slightly higher, you can look for in-store sales on these items. Your total weekly cost might be a few dollars more, but the overall meal plan remains highly economical.
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