Community supper or pay-what-you-can cafe
FreeCommunity meal· ~600 cal per serving
Free or pay-what-you-can. Find one near you through 211.
Canadian picks: Local food charities
Eat well for less
Budget meals, Canadian made
Pick your budget and who you're feeding. We'll show meals and weekly grocery baskets built from Canadian products and local spots.
Budget per meal
Who's eating
Dining style
Health
9 meals under $20 for 2
Maple oat porridge with apples
$2.50Cook at home· ~310 cal per serving
For diabetic-friendly, skip the syrup and add cinnamon and yogurt.
Canadian picks: Prairie rolled oats, Quebec maple syrup, Ontario apples
Saskatchewan lentil and vegetable soup
$4.50Cook at home· ~340 cal per serving· Diabetic friendly
High fibre, freezes well, feeds four for under $10.
Canadian picks: Prairie red lentils, Ontario carrots and onions, PEI potatoes
Three-bean chili
$5.00Cook at home· ~390 cal per serving· Diabetic friendly
Protein and fibre keep blood sugar steadier.
Canadian picks: Ontario white beans, Canadian canned tomatoes, Local onions
Family pasta bake with Canadian cheese
$5.33Cook at home· ~560 cal per serving
Leftovers make tomorrow's lunch.
Canadian picks: Canadian durum pasta, Canadian cheddar, Ground beef or lentils
Egg and veg fried rice
$6.00Cook at home· ~480 cal per serving
Uses leftover rice. Swap in cauliflower rice for lower carbs.
Canadian picks: Canadian eggs, Frozen Canadian peas and corn
Chicken and broccoli stir-fry
$9.00Cook at home· ~450 cal per serving· Diabetic friendly
Serve over brown rice or barley.
Canadian picks: Canadian chicken thighs, Ontario broccoli, Canola oil
BC salmon and root veg tray bake
$12.00Cook at home· ~520 cal per serving· Diabetic friendly
Omega-3s, one pan, weeknight easy.
Canadian picks: BC pink salmon, Canadian beets and carrots, Canola oil
Local pizzeria large pie to share
$14.00Takeout· ~700 cal per serving
Skip the chains, same price, stays local.
Canadian picks: Independent pizzeria
Eating out? Find independent spots on Main Street.
$10 meals for tight weeks
Whole meals from Canadian staples for $10 or less. If you need more help, 211 connects you to food banks and free community meals across Canada.
- Saskatchewan lentil and vegetable soup · $9 for 4 · ~340 cal
- Egg and veg fried rice · $6 for 2 · ~480 cal
- Three-bean chili · $10 for 4 · ~390 cal
- Maple oat porridge with apples · $5 for 4 · ~310 cal
Weekly Canadian grocery baskets
Solo on $60 a week
$60 / week$8.57 a day · ~1900 cal per person per day · Diabetic friendly
- Canadian eggs, dozen$5
- Prairie rolled oats, 1 kg$4
- Red lentils, 900 g$4
- Canadian chicken thighs, 1 kg$10
- PEI potatoes, 5 lb$5
- Carrots, onions, cabbage$7
- Frozen Canadian peas and corn$4
- Canadian plain yogurt, 750 g$5
- Whole grain bread$4
- Ontario apples, 3 lb$5
- Canadian cheddar, 400 g$7
Meal plan
- Breakfast: oats or eggs on toast
- Lunch: lentil soup with bread
- Dinner: chicken with roast potatoes and cabbage
- Snacks: apple and cheese, yogurt
Couple on $110 a week
$110 / week$15.71 a day · ~2000 cal per person per day · Diabetic friendly
- Canadian eggs, 2 dozen$10
- Oats and barley$7
- Canadian chicken, 2 kg$20
- BC canned salmon, 3 tins$12
- Dried beans and lentils$7
- Seasonal Canadian vegetables$18
- Canadian milk, 4 L$7
- Canadian cheese and yogurt$13
- Whole grain bread x2$8
- Canadian fruit$8
Meal plan
- Batch-cook chili Sunday for three dinners
- Salmon patties midweek
- Chicken stir-fry and tray bakes
- Lunches from leftovers
Family of 4 on $200 a week
$200 / week$28.57 a day · ~2000 cal per person per day
- Canadian milk, 8 L$14
- Canadian eggs, 3 dozen$15
- Cereal, oats and bread$20
- Canadian chicken and ground beef$45
- Canadian pasta and rice$10
- Canadian cheese and yogurt$22
- Potatoes, carrots, onions, apples$22
- Frozen Canadian vegetables$12
- Beans, lentils, canned tomatoes$12
- Lunchbox snacks and fruit$20
- Maple syrup and peanut butter$8
Meal plan
- Pasta bake, tacos, soup night, tray-bake chicken
- Pancake Saturday with Quebec maple
- Packed lunches from dinner leftovers
- One takeout night from a local shop fits
Family of 3 on $160 a week
$160 / week$22.86 a day · ~1950 cal per person per day · Diabetic friendly
- Canadian milk and yogurt$16
- Canadian eggs, 2 dozen$10
- Oats, barley and whole grain bread$14
- Canadian chicken and pork$35
- BC salmon$14
- Lentils and beans$8
- Seasonal Canadian vegetables$26
- Canadian fruit$14
- Canadian cheese$12
- Canola oil, spices$11
Meal plan
- Protein and vegetables at every meal
- Whole grains instead of white
- Salmon twice a week
- Fruit for dessert
Find the makers behind these items in the Canadian Grocery Guide or at your local farmers market.
Track how you eat
Prices are typical Canadian grocery estimates and vary by province and store. Calories are per-serving estimates, not medical advice. If you manage diabetes, follow your care team's guidance.