NL Grocery Plan: Feed a Family for $9.78/Person with This Meal Plan

Key Facts

• eezly tracked 40 million+ grocery prices across more than 2,700 stores in Canada this week.
• A standout deal in NL this week is Oasis Apple Juice (960 ml) for $1.25 at Dominion, representing a 62% savings from its regular price of $3.29.
• This five-day meal plan for a family of four in Newfoundland and Labrador costs approximately $195.55, or $9.78 per person per day.
• The Chicken Burgers recipe featured in this plan costs just $3.35 per serving, based on current prices at NL stores.
• Another key saving is on Dempster’s 100% Whole Grains 12 Grain Bread, priced at $3.49 at Foodland, a 36% discount from the regular $5.49.
• All prices and savings were last verified in June 2026 using eezly's real-time pricing database for Newfoundland and Labrador.

eezly tracks 196,000 products across 2,700 Canadian grocery stores and 27 banners, processing 40 million price points per week. Prices can change, so you should verify current availability before checkout. All prices below are from eezly’s live pricing database for NL this week.

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Navigating NL Grocery Prices in June 2026

As summer gets underway in Newfoundland and Labrador, grocery costs can feel unpredictable. The arrival of BBQ season brings higher demand for items like ground meat, fresh produce, and beverages. This seasonal shift can lead to price fluctuations that make budgeting a challenge. This meal plan is designed to navigate that landscape by building a menu around current, verified deals.

The core strategy is to leverage real-time data to identify key savings and construct meals from there. For example, instead of deciding to make burgers and then searching for ingredients, this plan starts with the knowledge that Lean Ground Beef is priced at $7.36 at Dominion and builds a recipe around that anchor price. Similarly, the inclusion of a specific juice for snacks is driven by the significant 62% markdown on Oasis Apple Juice at Dominion. This "deal-first" approach, powered by eezly's comprehensive market tracking, ensures that your grocery budget is proactive, not reactive. It transforms shopping from a chore of hunting for value into a clear, actionable plan based on confirmed low prices.

This Week’s Meal Plan: Under $10 Per Person Per Day in NL

This five-day plan focuses on practical dinners, simple breakfasts, and lunches built around leftovers. The core grocery cost is approximately $195.55 for a family of four.

For breakfasts, this plan uses lower-cost staples already connected to the shop. Dempster’s 100% Whole Grains 12 Grain Bread is listed at $3.49 at Foodland, and the eggs purchased for the Chicken Burgers can also be used for toast-and-egg breakfasts. For snacks, Oasis Apple Juice 960 ml is listed at $1.25 at Dominion.

The daily cost of approximately $9.78 per person covers three meals and a snack by using planned leftovers and price-aware shopping across the stores listed in the live data.

Meal Plan Summary: 5 Days, Family of 4

Source: eezly real-time price tracking, this week. Breakfast and lunch costs are minimized by using plan ingredients and leftovers.

A Closer Look at This Week’s Dinners

Understanding the cost-per-serving for each dinner provides insight into how the weekly budget is allocated. Some meals are designed to be extremely frugal, while others allow for more premium ingredients, all balancing out to an affordable weekly total.

Monday: Chicken Burgers ($3.35 per serving)
This meal kicks off the week with a lean and budget-friendly option. At just $3.35 per serving, it's the most economical dinner in the plan. The low cost is achieved by using Extra Lean Ground Chicken, currently priced at $6.00 at Dominion. The recipe makes eight servings, ensuring there are plenty of leftovers for Tuesday's lunch, which is a cornerstone of this plan's affordability. Ingredients like Shredded Parmesan Cheese ($8.99 at Blackmarsh Road) add significant flavour without needing a long list of expensive seasonings.

Tuesday: Beef and Broccoli ($5.21 per serving)
A classic stir-fry that comes together quickly, this dish makes excellent use of staples. The cost is built around key ingredients like a package of Lean Ground Beef ($7.36 at Dominion) and a large pack of Broccoli Florets ($6.00 at Independent). Using a pre-made Blue Dragon Stir Fry Sauce, a deal at $2.29 from Foodland, provides a convenient and cost-effective flavour base, saving you from buying multiple individual sauce ingredients like ginger, garlic, and soy sauce if you don't already have them.

Wednesday: Bunless Burgers ($7.30 per serving)
As the most expensive meal of the week, this recipe leans into the "Summer BBQ Season" theme. The higher cost per serving is driven by quality, fresh ingredients. The breakdown includes Medium Ground Beef ($6.44 at Dominion), Medium Cheddar Cheese Slices ($5.79 at Independent), and fresh toppings. A significant portion of the cost comes from the Kumato Tomatoes, a premium item listed at $7.99 for a pack from Costco. To lower this per-serving cost, shoppers could substitute with a more economical tomato variety or use a smaller quantity. Served on a bed of the Romaine Lettuce ($3.99 at Independent), it’s a satisfying, low-carb meal.

Thursday: Beef Chili ($6.36 per serving)
This hearty beef chili is a perfect way to stretch ingredients and create a flavourful, filling meal. It uses the second package of ground beef (Medium Ground Beef at $6.44) and relies on inexpensive pantry staples to build volume and nutrition. Canned goods like Red Kidney Beans and Black Turtle Beans (both $4.29 per can at Blackmarsh Road) and Crushed Tomatoes ($2.29 at Blackmarsh Road) are affordable workhorses in any budget-conscious kitchen. This recipe also produces excellent leftovers that are arguably even better the next day.

Friday: Chicken Salad ($5.27 per serving)
Ending the week with a simple, fresh, and low-effort meal. This chicken salad uses Breaded Chicken Cutlettes ($7.00 at Independent) as a convenient, pre-cooked protein base. To keep things light and versatile, the recipe swaps traditional mayonnaise for Plain 8% Greek Yogurt ($6.00 at Dominion), an ingredient that can also be used for breakfasts or snacks. Mixed with the crunch of Celery Sticks ($5.00 at Independent), it's a refreshing dinner that requires minimal cooking.

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Complete Grocery List with Prices

This consolidated grocery list is based on the five main dinner recipes, with a few breakfast and snack items noted above. Prices are from NL stores and banners shown in eezly’s live data this week.

Some listings are banner-level prices, such as Dominion or Foodland. Others include a specific location name when that is how the store appears in the live data, such as Costco St. John’s, Blackmarsh Road, or Co-op Baie Verte. Because store-level availability can vary, verify the item in your local store before shopping.

For produce and bulk items, the unit below reflects the product format shown in the tracked listing. Where the live listing does not specify a weight or count, it is labelled as “listed pack/unit” to avoid implying a per-pound or per-kilogram price.

Priced Shopping List

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Strategic Shopping: How This Plan Maximizes Savings

The total cost of $195.55 is not the result of shopping at a single "discount" store. Rather, it is achieved through a targeted approach that leverages the best available price for each item across multiple grocery banners in Newfoundland and Labrador.

The Multi-Store Advantage

A quick look at the shopping list reveals that this plan requires items from Dominion, Foodland, Independent, and Costco. This is by design. No single grocery store is the cheapest for every item, every week. One banner may have a great price on meat, while another has a deep discount on produce or pantry staples. For example, this week's plan hinges on getting Oasis Apple Juice for $1.25 at Dominion and Dempster’s bread for $3.49 at Foodland. Attempting to buy all your groceries at one of these stores would mean missing out on the key savings at the other.

Manually comparing flyers and prices across this many stores would be time-consuming and impractical for most families. This is where using a real-time price tracker like eezly becomes essential. It consolidates the best prices into a single, actionable list, making a multi-store shopping trip efficient and effective. This plan demonstrates that strategic sourcing, not store loyalty, is the key to unlocking significant weekly savings.

Leveraging Leftovers and Foundational Staples

The most significant factor in achieving the $9.78 per-person-per-day cost is the meal plan's structure around leftovers and staples. The "cook once, eat twice" philosophy is applied throughout the week: Monday's dinner becomes Tuesday's lunch, Wednesday's dinner becomes Thursday's lunch, and so on. This eliminates the need to buy separate, dedicated lunch items like deli meats, pre-made salads, or single-serving meals, which add considerable expense to a grocery bill.

Furthermore, breakfasts are built around foundational items purchased for the dinner plan. The Burnbrae Farms Egg Creations and Dempster's bread serve double duty, providing simple, low-cost breakfast options without adding unique items to the shopping list. By minimizing spending on breakfast and lunch, the budget can be focused on creating five distinct, satisfying, and nutritious dinners. This structure is the financial engine that makes a sub-$10 daily food budget for a family of four a realistic goal.

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