Frugal Family Meal Plan – 7 day plan

Inside: 7 day Family Meal Plan based on the Atlantic Canadian Sales Flyer for most major retailers.

We asked on our Facebook page last week if you want a $25 menu with 5 supper meals, or a 7 day menu with Suppers and ideas for lunch and breakfast as well. So here we go, our first 7 day meal plan based on the current sales in Atlantic Canada. 

Depending on where you are located, you may be able to get some items for less, especially at local markets. These meal plans are a guideline to help you create a custom frugal meal plan for your family.

Supper Menu:
  • Cheese Burger Salad with Homemade Thousand Island Dressing

  • Spinach Bowl with Grilled Chicken

  • Maple Apple Pork Chops & Potatoes
    (In a slow cooker, place 2 sliced apples, pour over 1/4 cup Maple Syrup. Place 4 Pork Chops on top, then add 2 more sliced apples, another 1/4 cup Maple Syrup, and 2 tsp of Cinnamon. Cook on low for 6-8 hours)
  • Greek Pasta with Grilled Chicken (usually about 2 cups chopped chicken mixed in)
  • Taco Pie
    (Place in a cast-iron skillet or round baking dish: 3-4 tortillas, layered with cooked ground beef, seasoned with taco seasoning, shredded cheese, and salsa. Top with a tortilla and sprinkle with cheese. Bake at 400 degrees for 10-15 minutes, until heated through and cheese is melted. Cut into wedges and serve with chopped onions, tomato and sour cream (optional))
  • Burgers (4 - 1/4lb Burgers) & Homemade Fries
  • Naan Bread Pizzas(use deli meat, cheese, veggies, etc. Whatever you have on hand)

Lunches:
  • Greek Pasta (leftover for 2-3 lunch portions)
  • Homemade Pizza Pockets
  • Naan Bread with Hummus or other spread/dip
  • Grilled Cheese Sandwiches
  • Skewers with Tomatoes, cheese, sliced meat, olives, etc.
  • Deli meat on Hamburger Buns (X4 buns left after supper meal)
  • Toasted Tomato Sandwich
Breakfasts: Always have ingredients on hand for the following
  • Omelets Muffins 
  • Waffles (homemade)
  • Toast
  • Overnight Oats (flavours depend on the ingredients we have on hand that week)
  • Cereal & Milk
  • Yogurt 
  • Smoothies (we keep yogurt, soft fruit, wilting spinach, etc in freezer bags to use in smoothies, add to some milk, or juice and blend)
Ingredients To Buy:

Items in BOLD are things we already have on hand, I have included current in store prices for most of these items, but they are not included in the total. These are basic items we usually purchase on sale and/or in bulk to have on hand.
Items with ** indicate you will have left overs. You are purchasing a full package, but will only use a portion for this meal plan.

  • 3 lbs - Chicken Breast $2/lb Frozen (No Frills) or $3.77/lb (Atlantic Superstore) = $11.31
  • 3 lb - Ground Beef $2.88/lb (Walmart)= $8.64
  • 4 - Pork Chops $1 each (Sobeys) = $4
  • 2 - Deli meat combo $2.79 (Coop) = $5.58
  • Hamburger Buns $1.88 (Giant Tiger) = $1.88
  • 2 - loaves Bread $1.99 each  (Sobeys or Shoppers) = $3.98
  • Tortillas $2.49 (Sobeys)  = $2.49
  • Eggs $1.88 and up (Shoppers & other)  ** = $1.88
  • Spinach $4 (Costco) = $4
  • Garlic (on hand) **
  • Iceberg Lettuce $0.97 (No Frills) = $0.97
  • Onions (on hand) **
  • Potatoes $4 (Sobeys) (Bulk 50lb at Rinzler's = $16.99) ** = $4
  • Apples  4lb $2.99 (Superstore) ** = $2.99
  • 3 lbs Tomatoes $0.87/lb (Walmart) = $2.61
  • Cucumber 2/$3 (Atlantic Superstore) = $3
  • Cheese (one cheddar and one mozzarella) 450g block 2/$8 (Walmart) ** = $8
  • Feta $4 (various stores) = $4
  • 2 tubs Yogurt (Tubs $1.99 various stores) = $4
  • 4L Milk $7 (various locations) = $7
  • Greek Yogurt $5 (Sobeys)= $5
  • Pasta (Fusilli, Orzo or your choice) $0.99 (Atlantic Superstore) = $0.99
  • Olives $1.47 (Walmart) (on hand) **
  • Balsamic Vinegar $2.99 (Atlantic Superstore) (on hand) ** 
  • Maple Syrup $7.99 (Atlantic Superstore) (on hand) **
  • Flour $8.77 (10kg) (IGA Coop) (on hand)** 
  • Olive Oil 1L $4.97 (no Frills)(on hand)** 
  • Baking Powder $3.99 (Atlantic Superstore) (on hand)** 
  • Baking Soda 454g $0.97 (Walmart) (on hand) **
  • Oats 1kg $2.97 (Walmart) (on hand) **
  • Salsa $2.97 (Walmart) (on hand) **
We are also picking up a variety of fruit and veggies for snacking:
  • 1/2 Watermelon $1.99 (Sobey's)with $1 off stickers = $0.99
  • Clementines $4 (Sobey's) = $4
  • Carrots $3.99 (Atlantic Superstore) = $3.99
  • Sweet Peppers 3 pk $2.99 (Atlantic Superstore) = $2.99
  • Cauliflower $1.97 (No Frills) = $1.97
  • Cucumbers (in the list above one of the 2 will be used as snacks)
  • Apples (in the list above, we will have some left to snack on)
TOTAL FOR WEEK: $100.26
Some Additional Good deals to stock up on this week, for future meal plans:
  • Campbell's Soup $0.47 (No Frills)
  • Aylmer Diced Tomatoes $0.99 (IGA/Coop) (look for coupons for $0.50 off)
  • Ground Beef $2.99/lb (Walmart)
  • Potatoes 50lb $16.99 (Rinzler's)

Another post you might enjoy is our How To Meal Prep and Plan Basics.

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