We scanned the flyers at Real Canadian Superstore, No Frills, Food Basics, and Loblaws to find the best deals of the week. Here’s exactly what I bought and what it cost to feed my family of 4 — real numbers, real meals.
🐟 Recipe 1: Salmon Rice Bowls with Roasted Carrots & Mushrooms
Detailed shopping list:
| Ingredient | Qty | Unit price | Cost | Store |
|---|---|---|---|---|
| Atlantic Salmon Portions | 4 portions (1 pack) | $3.87/pack | $3.87 | RCSS |
| Mini Carrots | 1 bag | $3.00 | $3.00 | Loblaws |
| White Mushrooms | 1 container | $1.99 | $1.99 | No Frills |
| Limes | 2 | $0.69 | $0.69 | No Frills |
| White rice | 2 cups | Pantry staple | ~$0.40 | — |
| Yogurt, garlic, salt, oil | Pantry | — | ~$0.25 | — |
💰 Total: $10.20 for 4 servings | $2.55/serving
Prep (25 min):
- Toss carrots + mushrooms with olive oil, salt, pepper. Roast at 400°F for 20 min.
- Season salmon with salt + pepper. Roast alongside veggies for 12-15 min.
- Cook 2 cups of rice.
- Quick sauce: plain yogurt + lime juice + minced garlic + salt.
- Bowl it up: rice → roasted veg → flaked salmon → drizzle of sauce.
Per serving: ~480 cal, 32g protein, omega-3 DHA/EPA, vitamin A (carrots = 400% DV)
💵 Yearly savings vs buying everything full price: ~$640
🥙 Recipe 2: Chicken-Veggie Lettuce Wraps with Lentil Salad
Detailed shopping list:
| Ingredient | Qty | Unit price | Cost | Store |
|---|---|---|---|---|
| Ground Chicken | 1 lb | $3.00 | $3.00 | No Frills |
| Romaine Hearts or Sweet Peppers | 1 pack | $2.88 | $2.88 | Food Basics |
| No Name Lentils | 1 can | $1.50 | $1.50 | No Frills |
| English Cucumber | 1 | $1.49 | $1.49 | No Frills |
| Dempster’s Whole Grain Bread | 1 loaf | $2.77 | $2.77 | Food Basics |
| Garlic, ginger, soy sauce, lemon | Pantry | — | ~$0.30 | — |
💰 Total: $11.94 for 4 servings | $2.99/serving
Note: The bread loaf and lentil can last multiple meals — this cost covers 1 meal’s share.
Prep (20 min):
- Brown ground chicken with garlic + ginger + soy sauce. 6-8 min.
- Wrap in romaine leaves (use the big outer ones). Top with diced peppers.
- Side salad: drained lentils + diced cucumber + lemon juice + olive oil.
- Serve with Dempster’s toast on the side.
Per serving: ~410 cal, 35g protein, fibre-rich lentils (8g fibre/serving), vitamin C
💵 Yearly savings vs full price: ~$580
🥩 Recipe 3: Pan-Seared Pork Chops with Roasted Veg & Cucumber Salad
Detailed shopping list:
| Ingredient | Qty | Unit price | Cost | Store |
|---|---|---|---|---|
| Bone-in Pork Chops | ~4 chops (1 pack) | $2.22 | $2.22 | Food Basics |
| Sweet Assorted Peppers | 1 pack | $2.88 | $2.88 | Food Basics |
| Yellow Onions | 1 bag | $2.99 | $2.99 | No Frills |
| Seedless Cucumber | 1 | $0.99 | $0.99 | Food Basics |
| D’Italiano Bread or Buns | 1 pack | $3.25 | $3.25 | No Frills |
| Salt, pepper, garlic powder, oil, vinegar, dill | Pantry | — | ~$0.25 | — |
💰 Total: $12.58 for 4 servings | $3.15/serving
Note: Onions bag and bread pack last multiple meals — this cost covers 1 meal’s share (~$1 for onions, ~$0.81 for bread).
Prep (22 min):
- Season pork chops with salt, pepper, garlic powder. Sear 4-5 min per side.
- Slice peppers + a large onion, toss with oil, roast at 400°F for 18 min.
- Quick cucumber salad: sliced cucumber + vinegar + salt + dill.
- Serve with crusty bread to soak up the juices.
Per serving: ~440 cal, 33g protein, vitamin C from peppers, fibre
💵 Yearly savings vs full price: ~$520
📱 Plan your meals around what’s on sale at samoto.app — free, no ads, all Canada’s grocery flyers in one place. Turn deals into dinners. Know exactly what you’ll spend before you walk in the store.
Prices verified for the week of July 9-15, 2026. Prices may vary by location.
