Inside: 7 day Family Meal Plan based on the Atlantic Canadian Sales Flyer for most major retailers. French Onion Soup, Quiche, Tuna Casserole, and more.
This is our weekly 7-day meal plan, for a family of 4, 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:
- Tuna Noodle Casserole
- Sweet & Sour Steak & Potatoes
- Baked Ham & Scallop Potatoes
- Roasted Veggies & Chicken
- Quiche (make 2 using pie shells and leftover ham, cheese, and other veggies)
- French Onion Soup (Based loosely on this recipe https://thecozycook.com/french-onion-soup/)
- Fish, Rice & Roasted Veggies
Lunches:
- Leftover Quiche
- Leftover Onion Soup
- Extra Tuna Noodle Casserole
- Grilled Cheese Sandwiches
- Tuna Salad Sandwiches
- Bagel & Cream Cheese
Breakfasts: We always have ingredients on hand for the following
- Omelets Muffins
- Bagel & Cream Cheese
- 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.
- 2 lbs – Chicken Legs $2.49/lb (Sobeys/Coop) = $4.98
- Fish, frozen $9.99 (Atlantic Superstore) = $9.99
- 1.5 lbs Steak $3.88/lb (Atlantic Superstore) = $7.76
- 1 Kg Ham $6.97 (Giant Tiger) = $6.97
- 3X Frozen Veggies $1.99/pk (Superstore/Walmart)= $5.97
- Potatoes 10lb $1.88 (Giant Tiger) = $1.88
- Greek Yogurt $5.49
- Eggs 18pk $2.88 (WalMart) = $2.88
- 3 X Tuna $0.99 (Giant Tiger) = $2.97
- 2X Bread $1.99 (Lawtons) = $2.98
- Pie Shells $2.99 (Sobeys/IGA Coop) = $2.99
- Rice (2kg long grain)$3.97 (Walmart) = $3.97
- 2X Beef Broth $1.47 (Walmart) = $2.94
- Onions 5lb $1.50 (IGA Coop) = $1.50
- Diced Tomatoes $0.97 (walmart)
- Brown Sugar $1.97 (walmart)
- Bagels $2.98 (Walmart) = $2.98
- Cream Cheese $2.49 (Sobeys /No Frills) = $2.49
- Yogurt 12 pk $3.00 (No Frills)
- 2 Peppers $5.99 (3pk Atlantic Superstore) (On Hand) **
- Cheese Block $3.99 (Sobeys/Atlantic Superstore) (on hand) **
- Cr. Mushroom Soup $0.79 (Sobeys) (on hand)**
- Oats 1kg $2.97 (Walmart) (on hand) **
- Olive Oil $6.99 (Foodland) (on hand) **
- Balsamic Vinegar $2.99 (Shoppers) (on hand) **
- Milk 4L = $7 (most stores)
TOTAL FOR MEALS FOR WEEK: $81.68
We are also picking up a variety of fruit and veggies for snacking:
- 3 lbs Bananas about $2.00
- Carrots 5 lb $1.50 (IGA Coop) (we make carrot sticks for snacks and lunches)
- Grape Tomatoes $5.99 (reg at a couple stores)
- Apples ($4.99-$6.99)
- Broccoli $1.47 (No Frills / Giant Tiger)
Depending on what you have on hand and what you may add for snacks, your meal plan may be a little more or less in price. These are created to give you a guideline for creating a 7 day meal plan for a family of 4.
Another post you might enjoy is our How To Meal Prep and Plan Basics. Also, check out our tips on How To Shop For Groceries and Not Break The Bank!
