🥫 Surviving on a $50 Grocery Budget for 2 Weeks in Montreal

🧠 First, Set the Ground Rules

Before we dive in, here's how we’re approaching this:

• You already have basic pantry staples: salt, pepper, oil, maybe some spices

• You’re okay with cooking (nothing fancy, just basic stuff)

• No eating out or ordering in

• You need to cover breakfast, lunch, and dinner—plus snacks if you can swing it

🛍️ Where to Shop in Montreal on a Budget

These spots are your best bet:

• Super C and No Frills: Solid for bulk deals, produce, and canned goods

• Akhavan or Adonis (Middle Eastern grocery stores): Great for affordable rice, lentils, fresh herbs, and flatbread

• Dollarama: Surprisingly clutch for canned veggies, pasta, peanut butter, and frozen berries

• Jean Talon or Atwater Market (late in the day): Some stalls give discounts on produce before closing

💡 Pro Tip: Use Flipp or Reebee apps to check flyers and plan your haul based on deals near you.

📝 Sample $50 General Grocery List (Prices Approximate, in CAD)

Item	Est. Cost
1.5kg bag of rice	$4.99
900g bag of lentils	$2.99
1 dozen eggs	$3.99
1 loaf of whole wheat bread	$2.79
1 jar of peanut butter	$2.50
1kg frozen mixed veggies	$3.99
5lb bag of potatoes	$3.99
1kg bag of oats	$3.29
1L milk or plant milk	$2.49
1 can of chickpeas	$0.99
1 can of diced tomatoes	$0.99
Pasta (900g)	$1.49
1 block of cheese (200g)	$3.99
Fresh produce (on-sale): onions, carrots, apples, bananas, etc.	~$7.50

Total: ~$49.98

🍽️ What You Can Eat on This Budget

🥣 Breakfast Ideas:

• Oatmeal with sliced banana or frozen berries

• Peanut butter toast

• Boiled eggs and toast

🥗 Lunch & Dinner Ideas:

• Rice + lentils + frozen veggies (easy stir-fry or curry-style with canned tomatoes)

• Pasta + tomato sauce + frozen veg or chickpeas

• Egg + veggie fried rice

• Potato & carrot hash with eggs or chickpeas

• Chickpea salad with onion, lemon juice, olive oil (if you have it)

🥪 Snack Options:

• Toast with peanut butter

• Hard-boiled eggs

• Apples or bananas

• Rice & lentils as a small portioned snack

💡 Pro Tip: Bulk cook and portion meals so you’re not tempted to grab takeout when you're tired.

🥩 Sample $50 Meat & Fish-Based Grocery List (Prices Approximate, in CAD)

Item	Est. Cost
1.5kg bag of rice	$4.99
900g bag of lentils or split peas	$2.99
1kg bag of oats	$3.29
1 loaf of whole wheat bread	$2.79
5lb bag of potatoes	$3.99
1kg frozen mixed vegetables	$3.99
Onions (3lb bag)	$2.99
Carrots (2lb bag)	$2.29
Canned tuna x2	$2.50
Canned sardines x2	$2.00
Chicken thighs or drumsticks (~1.2kg, frozen or sale)	$6.99
Eggs (dozen)	$3.99
Pasta (900g)	$1.49
Canned diced tomatoes	$0.99
Dollar store extras (tea, tomato sauce, spices, etc.)	~$2.50

Total: ~$49.78

🍽️ Budget Protein Meal Ideas

🍗 Chicken Thighs or Drumsticks

• Baked with potatoes and carrots

• Shredded into a rice or pasta dish

• Made into a soup/stew with lentils and veggies

🐟 Canned Tuna & Sardines

• Tuna salad sandwiches or wraps

• Sardines on toast with mustard or hot sauce

• Mixed into pasta with canned tomatoes and spices

🥚 Eggs

• Hard-boiled for snacks or sandwiches

• Scrambled with veggies and rice

• Fried over potatoes for a hearty meal

🍲 Bonus Meals

• Lentil stew with carrots and onions

• Tuna fried rice

• Chicken and veggie soup with pasta or rice

🧠 Pro Tips

• Buy meat frozen or on sale at Super C, No Frills, or local butchers like Marché C&T.

• Stretch meat portions by mixing with lentils or veggies (1 thigh can flavor a full meal).

• Sardines and tuna are protein-dense and shelf-stable—stock up when on sale.

• If you have any budget wiggle room, consider adding garlic, canned beans, or a small brick of cheese for extra flavor and variety.

🛠️ Survival Tips

• Embrace repeats: You’ll be eating a lot of the same foods. Keep it interesting with spices or switching up cooking styles (bake vs fry vs boil).

• Batch cook: Make a big pot of lentils or rice and mix/match with whatever else you have.

• Go meatless: Plant-based protein like lentils, beans, and eggs go further for less money.

• Say yes to clearance racks: Bruised bananas = perfect for oatmeal. Discounted bread? Freeze it.

• BYOB (Bring Your Own Bag): Save the few cents per plastic bag—and the planet.

🧾It's Tough, but Doable

Living on $50 for two weeks isn’t glamorous—but it’s manageable with some planning. You’ll build basic cooking skills, stretch your creativity, and definitely appreciate your next grocery splurge a little more.

And hey, surviving a budget like this is proof of how resourceful you are. Hope this helped you out a little.