Maple oat porridge with apples
$1.25Cook 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
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.
Big flavour, small budget
Crunchy salads, warming spices and dishes inspired by cuisines around the world. Flexible recipes using Canadian staples and imported ingredients—check each package for origin.
Estimates cover ingredients used, not a full checkout basket. Buying whole packages, oils and spices may cost more. Generated food illustration.
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13 meals under $10 for 1
Potato salad, three ways
$2.00Cook at home· ~360 cal per serving
Try mustard-dill, curry-yogurt or lemon-herb. Add beans or an egg to make it a fuller meal.
Ingredients & preparation
800 g potatoes, 1 cup peas, 1 can white beans, onion, 2 tbsp oil, vinegar, mustard and dill.
Boil diced potatoes until tender, cool promptly, then toss with drained beans, peas and dressing. Swap dill for curry powder and plain yogurt, or lemon and parsley.
Canadian picks: Canadian potatoes, Canadian peas
Colourful macaroni and bean salad
$2.25Cook at home· ~430 cal per serving
Crunchy, creamy and lunchbox-friendly. Use whatever vegetables you have.
Ingredients & preparation
250 g dry macaroni, 1 can beans, 2 carrots, cabbage, ½ cup plain yogurt, mustard and vinegar.
Cook and drain pasta, cool promptly, then mix with drained beans, finely chopped vegetables and dressing.
Canadian picks: Canadian pasta, Canadian carrots
Caribbean-inspired cabbage and bean bowls
$2.25Cook at home· ~440 cal per serving
Thyme, garlic and allspice; keep chilli optional so the whole household can enjoy it.
Ingredients & preparation
2 cans kidney beans, ½ cabbage, 2 carrots, 1 cup dry rice, 1 tbsp oil, thyme, garlic and allspice.
Cook rice separately. Sauté shredded cabbage and carrots with seasonings, add drained beans and heat through.
Canadian picks: Canadian cabbage and carrots, Canadian beans where available
Saskatchewan lentil and vegetable soup
$2.25Cook 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
Mediterranean-inspired lemon pasta salad
$2.50Cook at home· ~460 cal per serving
Chickpeas, cucumber and lemon bring big flavour; feta is optional, not essential.
Ingredients & preparation
250 g pasta, 1 can chickpeas, cucumber, tomato, lemon, 2 tbsp oil and dried oregano.
Cook pasta and cool promptly. Toss with drained chickpeas, diced vegetables and lemon-oregano dressing.
Canadian picks: Canadian pasta, Canadian cucumber when in season
Vietnamese-inspired vegetable vermicelli salad
$2.50Cook at home· ~410 cal per serving
Lime, garlic and crisp vegetables; tofu adds protein. An inspired home version, not a claim of authenticity.
Ingredients & preparation
200 g rice vermicelli, 350 g tofu, carrot, cabbage, cucumber, lime, garlic, soy sauce and 1 tbsp oil.
Cook noodles as directed and cool promptly. Pan-fry tofu, shred vegetables, then toss with lime, garlic and soy dressing. Check soy/wheat allergens.
Canadian picks: Canadian cabbage and carrots, Canadian tofu where available
South Asian-inspired chickpea and rice bowls
$2.50Cook at home· ~490 cal per serving
Cumin, curry powder and tomatoes turn pantry staples into a warming supper.
Ingredients & preparation
2 cans chickpeas, 1 can tomatoes, onion, 1 cup dry rice, 1 tbsp oil, cumin and curry powder.
Soften onion with spices, simmer with tomatoes and drained chickpeas, and serve over cooked rice.
Canadian picks: Prairie chickpeas, Canadian canned tomatoes
Three-bean chili
$2.50Cook 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
$2.67Cook 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
$3.00Cook 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
$4.50Cook 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
$6.00Cook 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
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.
- Potato salad, three ways · $8 for 4 · ~360 cal
- Colourful macaroni and bean salad · $9 for 4 · ~430 cal
- Mediterranean-inspired lemon pasta salad · $10 for 4 · ~460 cal
- Vietnamese-inspired vegetable vermicelli salad · $10 for 4 · ~410 cal
- South Asian-inspired chickpea and rice bowls · $10 for 4 · ~490 cal
- Caribbean-inspired cabbage and bean bowls · $9 for 4 · ~440 cal
- 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
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Read the food and housing support guideSee all food, meal and shelter helpWeekly 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.