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  • Writer's pictureThis Maple Life

Nutritious and Balanced 7-Day Meal Plan: Shopping List and Supermarket Comparison

Updated: Feb 25

Healthy foods are not difficult to come by. We may make the best decisions for ourselves when we recognize the importance of a healthy and balanced diet, yet eating a nutritious and balanced diet is not always easy in everyday life. Busy schedules and rising food prices can make it difficult to eat healthily.

In this scenario, organisation is critical. Planning ahead of time will make your life easier and allow you to save money.


Throughout this blog post, we will give you a 7-day meal plan, a shopping list to fulfil said meal plan, and a supermarket price comparison for that specific shopping list .



Table of Contents


7-Day Meal Plan

7 day meal plan, food calendar, breakfast, lunch, dinner

Please note:
  • Each meal is planned with 4 servings in mind. So adjust accordingly to your family's needs.

  • Meal Plan and Shopping list are based on the national nutritious food basket of Canada.

  • The items that are marked up with an asterisk, are not accounted for in the shopping list, so feel free to substitute them with any items you already have at home.

Monday

Breakfast - Peaches and Cream Oatmeal

Ingredients:
  • 2 cups Oatmeal

  • 2 cups Milk

  • 2 cups of water

  • 1 can of Peaches

  • 2 tbsp Honey* or sweetener of choice

  • Pinch of salt

Instructions:

Drain the peaches from the can and set aside.

In a saucepan, combine the oatmeal, milk, water, and a pinch of salt.

Place the saucepan over medium heat and bring the mixture to a boil.

Reduce the heat to low and let it simmer for about 5 minutes, stirring occasionally.

Remove the saucepan from the heat and let it cool for a minute.

Add the drained peaches to the oatmeal mixture.

Drizzle the honey (or sweetener of choice) over the oatmeal and peaches.

Stir everything together until well combined.

Serve the Peaches and Cream Oatmeal in bowls, and you can optionally add additional toppings such as nuts*, cinnamon*, or extra slices of fresh peaches*.



Lunch - Canned Pink Salmon Salad

Ingredients:
  • 2 cans of pink salmon drained

  • 1 head romaine lettuce chopped

  • 2 tomatoes chopped

  • 1 cucumber chopped

  • 1/2 small red Onion

  • 1 Tbsp olive oil

Instructions:

In a medium bowl, mix the previously washed and chopped lettuce, tomatoes, cucumber, and onions; add the 2 cans of pink salmon; drizzle with olive oil and salt if using; and voila!


Snack: Sliced apples with peanut butter


Dinner - Whole Wheat Pasta with Ground Turkey

Ingredients:
  • Whole wheat pasta

  • 1/2 pound Ground turkey

  • 1 Tomato can

  • 1 Cup of Spinach, frozen

  • Salt and pepper to taste

  • 1 Tbs margarine

  • 1/2 Onion chopped

  • Dried basil, oregano (optional)

Instructions:

Cook the whole wheat pasta according to the package instructions. Drain and set aside.

In a large skillet or pan, heat the margarine over medium heat. Add chopped onion. Sauté until the onion becomes translucent.

Add the ground turkey to the skillet and cook until it's browned and cooked through, breaking it up into small pieces with a spatula.

Once the turkey is cooked, add the tomato can, dried basil, dried oregano, and red pepper flakes (if using). Stir well to combine.

Reduce the heat to low and let the sauce simmer for about 10 minutes, allowing the flavours to meld together. Season with salt and pepper to taste.

Add the frozen spinach to the skillet and stir it into the sauce. Continue to cook for an additional 5 minutes, or until the spinach is heated through. Serve the sauce over the cooked whole wheat pasta.


Tuesday

Breakfast - Breakfast smoothie with a side of Shredded Wheat Cereal

Breakfast Smoothie Ingredients:
  • 4 ripe bananas

  • 4 cups frozen mixed berries (such as strawberries, blueberries, and raspberries)

  • 4 cups spinach leaves

  • 4 cups milk (dairy or plant-based)

  • 2 cups Greek yogurt

  • 4 tablespoons honey or sweetener of choice (optional)

  • Ice cubes (optional, for added thickness)

Side of Shredded Wheat Cereal Ingredients:

  • Shredded Wheat cereal

  • Milk for pouring over the cereal

Instructions:

In a blender, combine the ripe bananas, frozen strawberries, spinach leaves, milk, yogurt, and honey* (if desired).

Blend the ingredients until smooth and well combined. If you prefer a thicker smoothie, you can add a few ice cubes and blend again.

Taste the smoothie and adjust the sweetness by adding more honey or sweetener if needed.

Pour the breakfast smoothie into 4 glasses.

Serve with a side of Shredded Wheat Cereal with milk and enjoy!


Lunch - Roti Quesadillas with Beans

Ingredients:
  • 1 cup of canned kidney beans, previously warm

  • 4 rotis

  • 2 tomatoes chopped

  • Olive oil as needed

  • 1 cup of shredded cheese

  • Salt and pepper to taste*

Instructions:

In a medium or large skillet on medium heat, drizzle a little bit of the olive oil and place one roti, sprinkle shredded cheese, beans, and tomatoes, and place another roti on top of it. Once the cheese is starting to melt, carefully try to flip it to warm up the other side. Once ready, take it out and, pressing down on it slightly, cut it into four equal portions. Repeat the same process with the next two rotis. Serve and enjoy!

Tip: If you have avocados* at home, they will make a tasty addition to your lunch; just cut them into slices and serve on the side.

Note: Flipping the roti can be a bit messy the first few times. To avoid that, you can also cut the rotis into four equal portions prior to starting the process and make small individual quesadillas.


Snack: Sliced Apples with a side of Peanuts


Dinner: Lentil Casserole

Ingredients:
  • 1 cup of Lentils

  • 1 Onion chopped

  • 2 Tomatoes diced

  • 2 cloves of garlic diced

  • 1 Tbsp Vegetable oil

  • Salt and pepper to taste

  • 1 tsp of paprika*

  • Vegetable or chicken broth(optional)*

Instructions:

Rinse the lentils under cold water and drain them. In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté for about 2-3 minutes until the onion becomes translucent.

Add paprika to the pot, and stir well to coat the onions and garlic with the spices. Cook for an additional minute to toast the spices and enhance their flavours.

Add the diced tomatoes to the pot and cook for about 2-3 minutes until they soften.

Add the rinsed lentils to the pot and stir them together with the onion, garlic, and tomatoes.

Pour in the vegetable or chicken broth and bring the mixture to a boil.

Once it starts boiling, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes or until the lentils are tender. Stir occasionally to prevent sticking to the bottom of the pot. If needed, you can add more broth or water if the lentils become too dry.

Season with salt and pepper to taste. Adjust the seasoning according to your preference.

Once the lentils are cooked to your desired tenderness, remove the pot from the heat.

Serve the lentils hot in bowls.


Wednesday

Breakfast - Veggie Omelette

Ingredients:

  • 8 eggs

  • 1 cup diced green pepper

  • 1 cup sliced mushrooms

  • 1 cup diced onions

  • 1 cup diced tomatoes

  • Salt and pepper to taste*

  • Cooking oil for the pan

Instructions:

In a bowl, crack the eggs and whisk them until well beaten. Season according to your taste.

Heat a non-stick skillet or frying pan over medium heat.

Add a small amount of cooking oil to the pan, allowing it to melt and coat the surface.

Add the diced green pepper, sliced mushrooms, and diced onions to the pan. Sauté them for a few minutes until they start to soften and brown slightly.

Add the diced tomatoes to the pan and cook for another minute or so.

Push the vegetables to one side of the pan, creating a clear space for the eggs.

Pour the beaten eggs into the clear space in the pan, making sure they spread evenly.

Allow the eggs to cook undisturbed for a minute or until the edges start to set.

Using a spatula, gently lift the edges of the omelette and tilt the pan to allow any uncooked egg to flow to the edges.

Continue cooking the omelette until the top is mostly set but still slightly runny.

Fold one side of the omelette over the vegetables to create a half-moon shape.

Cook for an additional 30 seconds to 1 minute to ensure the omelette is fully cooked and the filling is heated through.

Carefully slide the omelette onto a plate and slice (pizza style) in order to make sure you have 4 equal servings.

Serve the Veggie Omelettes hot!



Lunch - White bean salad

Ingredients:
  • 2 cans of white beans

  • 1/4 onion, thinly sliced

  • 1 1/2 cups of frozen spinach previously thawed

  • 2 tomatoes chopped (you can use cherry tomatoes*)

  • 1 cup of frozen green beans, previously thawed and chopped

Instructions:

In a medium bowl, mix all the ingredients and add a pinch of salt and black pepper, if using.

Tip: Make variations depending on your taste; for instance, you can add a tablespoon of apple cider vinegar*, use arugula* instead of spinach, and so on.


Snack - Sliced Cantaloupe and Grapes


Dinner - Fish with mashed potatoes

Ingredients:
  • 4 Whitefish, frozen

  • 4 medium size Potatoes, fresh

  • 1/2 cup of milk

  • 1 carrot in slices

  • 2 Cups of Broccoli

  • Salt and pepper

  • Margarine

Instructions:

Preheat your oven to 400°F (200°C). Then place the frozen white fish fillets in a bowl of cold water to thaw them for about 10-15 minutes. Drain and pat them dry with paper towels.

In a large pot, bring water to a boil. Add the potato chunks and cook for about 10 minutes until they are tender but still firm. Drain the potatoes and set them aside.

In a small saucepan, heat the milk over low heat until warm. Remove from heat and set aside.

In a large skillet, heat margarine over medium heat. Add the carrot slices and sauté for 3-4 minutes until slightly tender.

Add the broccoli to the skillet and continue cooking for another 3-4 minutes until the vegetables are crisp-tender. Season with salt and pepper to taste. Remove the vegetables from the skillet and set them aside.

In the same skillet, add a bit more margarine oil if needed. Place the white fish fillets in the skillet and cook for about 3-4 minutes per side until they are lightly browned and cooked through.

While the fish is cooking, mash the cooked potatoes with a fork or potato masher. Gradually add the warm milk, stirring until you achieve a creamy consistency. Season the mashed potatoes with salt and pepper to taste.

Serve the white fish fillets on individual plates, accompanied by a portion of mashed potatoes, sautéed vegetables, and garnish with lemon wedges or fresh herbs if desired.


Thursday

Breakfast - Apple Breakfast Muffins

Ingredients:
  • 2 cups whole-grain wheat flour

  • 1/3 cup of honey* (can substitute for 1/2 of sugar*)

  • 1 tablespoon baking powder*

  • 1/2 teaspoon salt

  • 1 cup milk

  • 1/4 cup vegetable oil

  • 1 teaspoon vanilla extract* (optional)

  • 1 large egg

  • 1 1/2 cups peeled and finely chopped apples (about 2 medium-sized apples)

  • 1/2 cup chopped nuts (optional)

Instructions:

Preheat your oven to 375°F (190°C) and line a muffin tin with paper liners or lightly grease the cups. In a large mixing bowl, combine the flour, sugar, baking powder, salt, and ground cinnamon. Mix well. In a separate bowl, whisk together the milk, vegetable oil, vanilla extract, and egg until well combined. Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix; a few lumps are okay.

Gently fold the chopped apples into the batter.

Spoon the batter into the prepared muffin cups, filling each about two-thirds full.

Optional: You can sprinkle a little extra sugar or cinnamon on top of each muffin for added flavour.

Bake in the preheated oven for about 18-20 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Remove the muffins from the oven and allow them to cool in the pan for a few minutes before transferring them to a wire rack to cool completely. Enjoy!


Lunch - Canned Tuna and Mixed Veggies on a bed of Rice

Ingredients:
  • 2 cans of tuna drained

  • 2 cups of frozen mixed veggies previously thawed

  • 1 1/2 cups of rice cooked (add butter* for a creamy texture if desired)

  • Pepper to taste*

Instructions:

In a medium bowl, mix the previously thawed veggies with the cooked rice and top with tuna bits. Add a pinch of salt, if using, and pepper to taste.

Snack: Humus and Carrots


Snack - Hummus and Pita


Dinner - Chicken legs with Rice

Ingredients:
  • 4 Chicken legs

  • 1 cup of rice

  • 2 cups chicken broth

  • 1 tbsp vegetable oil

  • 1 onion, diced

  • 8 ounces mushrooms, sliced

  • 2 cloves garlic, minced

  • 1 tsp dried thyme*

  • 1 tsp paprika*

  • Salt and pepper to taste

Instructions:

Preheat your oven to 375°F (190°C).

In a large oven-safe skillet or casserole dish, heat the vegetable oil over medium heat. Add the chicken legs and cook until browned on all sides. Remove the chicken legs from the skillet and set them aside.

In the same skillet, add the diced onion and sliced mushrooms. Sauté until the onions are translucent and the mushrooms are tender about 5 minutes. Add the minced garlic, dried thyme, and paprika, and cook for an additional minute.

Add the rice to the skillet and stir to combine it with the mushroom mixture. Cook for 1-2 minutes until the rice is well coated.

Pour in the chicken broth and season with salt and pepper to taste. Stir everything together.

Arrange the chicken legs on top of the rice mixture in the skillet or casserole dish.


Friday

Breakfast - Yogurt and Fruit Parfait with O-shaped Oat Cereal

Ingredients:
  • 2 Cups of plain yogurt

  • 1 cup of cantaloupe melon in chunks

  • 2 oranges in chunks

  • 1 cup O-shaped oat cereal

  • Honey* or maple syrup* (optional) to taste

Instructions:

Divide the Greek yogurt equally among 4 bowls or glasses, placing a few spoonfuls in each.

Distribute the fresh fruits evenly over the yogurt in each bowl.

Sprinkle about 1/4 cup of O-shaped oat cereal on one side of each bowl as a side serving.

Repeat the layers with yogurt and fruits until all the ingredients are used up.

If desired, drizzle some honey or maple syrup over the yogurt and fruit layers for added sweetness.


Lunch - Vegetable Soup

Ingredients:
  • 2 Tbsp of olive oil

  • 1 cup of onion diced

  • 4 garlic cloves*

  • 1 1/2 cups of carrots chopped

  • 1 1/2 cups of celery chopped

  • 1/2 tsp of salt*

  • 1/2 tsp black pepper*

  • 1 can of diced tomatoes and liquid (about 440 ml or almost two cups)

  • 6 cups of water or broth of your preference

  • 1 cup of potatoes chopped

  • 1 cup of frozen peas

  • 1 cup of frozen corn

  • 1 cup of frozen broccoli

Instructions:

In a large pot on medium heat, drizzle the olive oil and add the onions, carrots, and celery. Stirring often, cook for about 10 minutes or until the vegetables start to get soft. Add the garlic, salt, and pepper and cook for another minute. Continue stirring. Add in the canned tomatoes with their juices, the water or broth, as well as the potatoes, and turn the heat to medium-high until it starts to boil. Then partially cover the pot, bring to a low simmer, and cook until the potatoes are tender (about 20 minutes). The last thing to add is the frozen vegetables. Cook for an extra 5 minutes, remove the pot from the heat, and serve.

Tip: If you have limes at home, add some juice to your soup for extra flavour. Also, if you enjoy spicy foods and have powdered cayenne pepper, it will make the soup even more delicious.



Snack - Peanut Butter Energy Balls


Dinner - Pita Pizza

Ingredients:
  • 4 Whole wheat pita

  • 1 cup of Mushrooms

  • 1 small onion thinly sliced

  • 1 Green pepper thinly sliced

  • 1 Cup of Spinach frozen

  • 2 Tomatoes canned

  • 1/2 cup of black beans

  • 1 1/2 cup of Mozzarella cheese

Instructions:

Preheat your oven to 400°F (200°C). Place the whole wheat pitas on a baking sheet lined with parchment paper.

In a skillet, heat a tablespoon of olive oil over medium heat. Add the sliced mushrooms, onion, and green pepper. Sauté until the vegetables are softened and slightly browned. Season with salt and pepper to taste.

Spread the sautéed vegetables evenly over the whole wheat pitas.

Distribute the thawed spinach, drained diced tomatoes, and cooked black beans over the pitas.

Sprinkle the shredded mozzarella cheese evenly over the toppings. You can add more or less cheese according to your preference.

Optionally, sprinkle some Italian seasoning over the pizzas for extra flavour.*

Place the baking sheet in the preheated oven and bake for about 10-12 minutes, or until the cheese is melted and bubbly, and the edges of the pitas are crispy.

Slice the pizzas into wedges and serve hot.


Saturday

Breakfast - Veggie and cheese egg muffins

Ingredients:
  • 6 large eggs

  • 1/4 cup milk

  • 1/4 cup diced onion

  • 1/4 cup diced tomatoes

  • 1/2 cup shredded mozzarella cheese

  • Salt and pepper to taste*

  • Vegetable oil or butter* for greasing the muffin tin

Instructions:

Preheat your oven to 375°F (190°C) and grease a muffin tin with vegetable oil or butter.

In a mixing bowl, crack the eggs and whisk them together with the milk until well combined.

Add the diced vegetables and shredded cheese to the egg mixture. Season with salt and pepper, and mix everything together.

Pour the egg mixture into the greased muffin tin, filling each cup about 3/4 full.

Bake in the preheated oven for approximately 20-25 minutes or until the egg muffins are set and lightly golden on top.

Remove the muffin tin from the oven and let the muffins cool for a few minutes.

Serve and enjoy!

Note: you can customize these by using your favourite vegetables and cheese combinations. They can also be prepared in advance and stored in the refrigerator for a quick grab-and-go breakfast during busy mornings. Enjoy!


Lunch - Lentil and Sweet Potato Stew

Ingredients:
  • 1 cup of dry lentils previously soaked

  • 1 sweet potato chopped into cubes

  • 1/4 onion diced

  • 1 garlic clove minced*

  • 1 rib celery diced

  • 1 carrot diced

  • 4.5 cups of water

  • 2 cups of spinach

  • Salt to taste*

  • 1 Tbsp olive oil

  • 2 bay leaves *

  • 1/4 tsp cumin*

  • 1/2 tsp Black pepper*

Instructions:

In a large pot on medium heat, drizzle the olive oil and add the onion and garlic clove to sauté for about 2 minutes, then add the water and the rest of the ingredients except the salt, which you will need to add until the end. Bring everything to a boil on high heat.

Once it starts boiling, bring everything down to a low simmer and cook uncovered for 25-30 minutes. Check for the lentils to be cooked and remove from the heat. Take the bay leaves out and stir in the salt and any other fresh toppings of your preference. Serve and savour!


Snack - Fruit salad: banana, orange, grapes


Dinner - Roasted Vegetable Quinoa Salad with Tuna

Ingredients:

  • 1 cup frozen green beans

  • 1 cup frozen broccoli

  • 1 cup frozen peas

  • 1 fresh green pepper, diced

  • 1 fresh head of romaine lettuce, chopped

  • 2 cups frozen spinach

  • 1 cup winter squash, cubed

  • 1 cup fresh carrots, sliced

  • 1 cup sweet potatoes, cubed

  • 1 cup Fresh mushrooms, sliced

  • 1/4 onion, thinly sliced

  • 2 cups canned tomatoes

  • 2 cups fresh tomatoes, diced

  • 2 cups cooked quinoa (optional)*

  • 2 cans of tuna, drained

  • 1 Tbsp Vegetable oil

  • Salt and pepper to taste

Instructions:

Preheat your oven to 400°F (200°C).

In a large bowl, toss the frozen green beans, broccoli, and peas with a drizzle of vegetable oil, salt, and pepper. Spread the vegetables on a baking sheet and roast in the preheated oven for about 15-20 minutes, or until they are tender and slightly browned.

In the meantime, heat a tbsp of vegetable oil in a skillet over medium heat. Add the diced green pepper, mushrooms, and red onion. Sauté until the vegetables are softened.

Add the canned and fresh tomatoes to the skillet and simmer for a few minutes to create a sauce. Season with salt and pepper to taste.

In a separate pot, cook the quinoa according to the package instructions.

In a large serving bowl, combine the cooked quinoa, roasted vegetables, sautéed vegetables in tomato sauce, and chopped romaine lettuce.

Add the canned tuna to the salad and gently mix everything together.

Drizzle with vegetable oil and season with salt and pepper, if needed.

Serve the Roasted Vegetable Quinoa Salad with Tuna.



Sunday

Breakfast - Pancakes with an Orange Twist

Ingredients:
  • 1 1/2 cups whole grain wheat flour

  • 2 tablespoons sugar* (can substitute for honey or sweetener of choice)

  • 2 teaspoons baking powder*

  • 1/2 teaspoon salt*

  • 1 cup milk

  • 1/4 cup fresh orange juice (approximately the juice of 2 oranges)

  • Zest of 1 orange

  • 2 tablespoons margarine

  • 1 large egg

  • Butter or cooking oil for greasing the pan

  • Maple syrup, fresh orange slices, or powdered sugar for serving (optional)*

Instructions:

In a large mixing bowl, whisk together the flour, sugar, baking powder, and salt. In a separate bowl, combine the milk, orange juice, orange zest, melted butter, and egg. Whisk until well blended. Pour the wet ingredients into the dry ingredients and stir until just combined.

Heat a non-stick skillet or griddle over medium heat. Grease the surface with butter or cooking oil. Ladle about 1/4 cup of batter onto the skillet for each pancake. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.

Repeat with the remaining batter, adding more butter or oil to the pan as needed.


Optional: Serve the pancakes with maple syrup, fresh orange slices, or a dusting of powdered sugar for an extra touch of sweetness and citrus flavour.


Lunch - Veggie Wrap

Ingredients:
  • 4 rotis

  • Hummus as needed (about 1/4 cup)

  • 2 cups of spinach

  • 1 1/2 cups of canned chickpeas

  • 2 carrots thinly sliced

  • 1/2 cucumber chopped

Instructions:

Evenly spread the hummus over the four pieces of rotis, then add the remaining ingredients and a pinch of salt if desired.

Tip: If you have red bell peppers * at home, add some slices to your wrap to make it more savoury.


Snack - Sliced carrots and celery with hummus


Dinner - Stir-Fried Tofu with Vegetables

Ingredients:
  • 1 block of tofu, cubed

  • 1 cup green beans, frozen

  • 1 cup broccoli, frozen

  • 1 cup peas, frozen

  • 1 green pepper, sliced

  • 1 onion, sliced

  • 2 cups spinach, frozen

  • 1 cup winter squash, diced

  • 1 cup carrots, diced

  • 1 cup sweet potatoes, diced

  • 1 cup mushrooms, sliced

  • 2 cloves garlic, minced

  • 2 tablespoons soy sauce

  • 1 tsp vegetable oil

  • Salt and pepper to taste

Instructions:

Heat vegetable oil in a large skillet or wok over medium heat.

Add minced garlic and sliced onion to the skillet and sauté for 2-3 minutes until the onion is translucent.

Add green beans, broccoli, peas, green pepper, winter squash, carrots, sweet potatoes, and mushrooms to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.

In the meantime, drain and press the tofu to remove excess water. Cut it into cubes.

Push the vegetables to one side of the skillet and add the cubed tofu to the other side. Cook for 2-3 minutes until the tofu is lightly browned.

Mix the tofu with the vegetables and add frozen spinach. Cook for another 2 minutes until the spinach is wilted.

Stir in soy sauce, salt, and pepper. Adjust the seasoning according to your taste preferences.

Continue to stir-fry for another minute or two to ensure all the ingredients are well combined and heated through.

Remove from heat and serve the stir-fried tofu with vegetables over cooked brown rice or whole wheat pasta.


Shopping List

Now that we have our menu, let's dive into the Shopping list! As mentioned above, this shopping list is based on the national nutritious food basket of Canada. We opted to do this since this list provides balanced nutrition, aligns with health guidelines, offers variety and flexibility, and is affordable.



Shopping List

Vegetables and fruit

  1. 750g bag of Green beans, frozen

  2. 2 kg bag of Broccoli, frozen

  3. 750 g of Peas, frozen

  4. 4 Green peppers, fresh

  5. 2 heads of Romaine lettuce, fresh

  6. 4 bags (500g) Spinach, frozen

  7. 2 pieces of Winter squash, fresh

  8. 10 Carrots, fresh

  9. 454g Sweet potato, fresh

  10. 900g Potatoes, fresh

  11. 750 g bag of Corn, frozen

  12. 750 g bag of Mixed vegetables, frozen

  13. 2 Cucumbers, fresh

  14. 600g celery, fresh

  15. 500 g of Mushrooms, fresh

  16. 2 kg of Onions, fresh

  17. 6 Tomatoes, canned

  18. 3 kg of Tomatoes, fresh

  19. 0.5 kg of Apples, fresh

  20. 1 kg of Bananas, fresh

  21. 1 bag of Grapes, fresh

  22. 7 Oranges, fresh

  23. 2 bags 600g of Strawberries, frozen

  24. 1 Sliced Peaches, canned

  25. 1 Cantaloupe melon, fresh

Protein foods

  1. 1 block Tofu

  2. 1 Large Hummus

  3. 1 Chickpeas, canned

  4. 1 Kidney beans, canned

  5. 2 White beans, canned

  6. 1 Black beans, canned

  7. 1 bag (900g) of Lentils, dry

  8. 500g Peanuts, unsalted

  9. 1 jar (500g) Peanut butter, natural

  10. 4 Tuna, canned

  11. 2 Pink salmon, canned

  12. 1 bag White fish, frozen

  13. 18 Eggs, fresh

  14. 500g of Chicken legs

  15. 500g Ground turkey

  16. 1 bag (900g) of mozzarella cheese, 16.5% M.F.4Lt Milk, 2% M.F.

  17. 750g Plain yogurt, 1-2% M.F.

Whole grain foods

  1. 1 bag (900g) of brown rice

  2. 800g Quick rolled oats

  3. 1 kg bag whole grain wheat flour

  4. 1 bag Whole wheat pasta

  5. 2 bags rotis

  6. 1 bag wheat pita (4 units/bag)Whole wheat pita, roti or chapatti

  7. 1 bag (O-shaped oat cereal, plain

  8. 1 box Shredded wheat, plain

Unsaturated fats

  1. 1 bottle 473ml of Vegetable oil

  2. 1 container 427 g of Margarine




Supermarket Comparison

To obtain a comprehensive price comparison, we employed the identical shopping list (mentioned above) while shopping at all three of the grocery stores listed below.

Grocery Store

Estimated Weekly Total Without Tax

Real Canadian Superstore:

$325.63

​Safeway

​$353.08

​Save-on-foods

$376.80

Note: When selecting a supermarket, the price point should undoubtedly be considered as one of several important factors. However, it is crucial to acknowledge that other elements, such as location/accessibility, quality of produce, variety of products, and more, should also be taken into careful consideration.



Final Thoughts

We hope that this information will help you maintain a nutritious and balanced meal plan for you and your family while remaining stress-free, whether you have a busy schedule or simply wish to spend less time in the kitchen.

Have fun making your meals!


Disclaimer

Please keep in mind that the menu above is based on Canada's national nutritious food basket to give you an idea of a weekly plan. Before making any dietary modifications, consult with your dietitian.

The total prices shown here can change at any time, depending on each store.





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