Sample $100 Grocery List Canada
Here is a free sample grocery list built to land near a $100 weekly target for one to two people, along with the meals it covers. Exact prices vary by store and province, so treat it as a realistic shape rather than an exact receipt. Your personalized plan is built the same way around your own budget, for a one-time CA$20.
Get my full 30-day plan for CA$20A sample week the list covers
- Breakfasts. Oats with banana, and eggs on toast, rotated across the week.
- Lunches. Lentil soup, leftovers from dinner, and bean and cheese wraps.
- Dinners. Baked chicken with rice and frozen vegetables, pasta with tomato and lentil sauce, vegetable fried rice, bean chili, and a roast chicken that carries into a second meal.
The meals share ingredients on purpose, which is how one modest list covers a full week without waste.
The sample list, by section
Pantry and dry: oats, rice, pasta, red lentils, canned beans, canned tomatoes, bread, cooking oil, basic spices.
Produce: bananas, onions, carrots, potatoes, garlic, a bag of frozen mixed vegetables.
Protein and dairy: a dozen eggs, a whole chicken, chicken thighs, cheese, tortillas, milk or a plant alternative.
This basket is built to sit near a $100 weekly target for one to two people. Prices move by store, province, and season, so your real total will vary. The point is the structure: cheap anchors, shared ingredients, little waste.
Who this helps
This sample is for anyone pricing out a realistic week before committing. It fits well if you are:
- Trying to feed one or two people for around $100 a week
- Wanting to see what a real budget basket looks like
- Looking for a starting point you can adjust to your own store
This is general meal-planning support, not medical or clinical nutrition advice. Your own plan adjusts to your household, budget, and any foods you avoid.
How your full plan goes further
This sample shows one week for one to two people. Your personalized plan covers breakfast, lunch, and dinner for a full 30 days, sized to your household, shaped by your goal and the foods you avoid, and matched to your weekly budget, with a grocery list for each week. It arrives by email in minutes for a one-time CA$20.
Get my full 30-day plan for CA$20Frequently asked questions
Is this $100 grocery list free?
Yes. The sample list above is free to read and use. The personalized 30-day plan is a one-time CA$20.
Will it really come to $100?
It is built to land near a $100 weekly target for one to two people, but exact prices vary by store, province, and season, so treat it as a realistic shape rather than an exact receipt.
How many people does it feed?
The sample is sized for one to two people for a week. Your own plan scales the quantities to your household.
Can my plan match a different budget?
Yes. You set your own weekly grocery budget and the plan and lists are sized to it, higher or lower than this sample.
Can it avoid foods I do not eat?
Yes. You list foods to avoid or that you are allergic to and they are kept out of your plan.
Is the full plan a subscription?
No. It is a one-time CA$20 payment.