Grocery Shopping on a Budget in Canada: 16 Practical Tips

Being a newcomer is not easy, especially when you are just starting and trying to figure out how this new country works. One of the biggest adjustments is learning how to manage your expenses, and that includes grocery shopping on a budget in Canada.

In this post, I will go over budget-friendly grocery tips in Canada so that you can save money on food and use it for other important things.

I will share the strategies we use to save money on groceries in Canada, ensuring that we get the best deals while shopping at supermarkets and farmers’ markets.

1. Make a List of What You Need

The first step to grocery shopping on a budget in Canada is being prepared.

Make a grocery list before heading to the store. Check what you already have at home and write down only the essential items to avoid impulse purchases. Whether on paper or in a digital checklist, having a plan will help you stay on track.

Example of our grocery shopping list

I’ve read that decision fatigue kicks in as the day progresses, so try to avoid grocery shopping late in the afternoon or when you’re hungry. Otherwise, you might end up buying unnecessary items that catch your eye.

2. Explore Different Supermarkets

When we first arrived, we visited different supermarkets to compare prices, food availability, and convenience. We checked out No Frills, Walmart, Sobeys, FreshCo, Whole Foods, Superstore, Metro, and Wholesale Club.

Some were budget-friendly, while others were expensive. Today, our grocery shopping routine is a mix of Walmart, Wholesale Club, No Frills and farmers’ markets—an approach that helps us save money on groceries in Canada while still eating well.

3. Buy in Bulk

Buying in bulk can be a great way to save money, especially for staple foods.

We found Wholesale Club, a store that sells in bulk but is open to the public. We often buy rice, vegan desserts, and vegetables there. If you have space for storage, consider stocking up on non-perishable items when they’re on sale.

Example of a bag of rice (3.6 kg)

4. Shop at Farmers’ Markets

Local farmers’ markets are an excellent option for budget-friendly grocery shopping in Canada.

In Mississauga, we found two fantastic markets: Burnhamthorpe Fruit Market and Mississauga Flea Market. Although they are a bit far from our home, we use our weekend walks to shop for fresh, affordable produce. Shopping at these markets helps us support local farmers and reduce grocery costs.

Photo taken at the Mississauga Flea Market

5. Use Apps That Prevent Food Waste

Two apps we use regularly for saving money on groceries in Canada are Flashfood and Too Good To Go.

We love them because they combine saving money with keeping food out of landfills and the products are in excellent condition to be consumed.

  • Flashfood: This app partners with supermarkets to sell products that are close to their expiration date at a discount. You can buy items through the app and pick them up in-store. We’ve used it to get fruit and vegetable boxes for as low as $5 CAD. You can use JULI36R8D as a referral code – if your first purchase is over $7 or more, you’ll get $5 in rewards.
  • Too Good To Go: This app includes restaurants and bakeries that sell leftover food in surprise bags at the end of the day.
Example of a $5 box of fruits bought at FlashFood.

While vegan options are limited, we’ve managed to get huge boxes of produce for $7.99 CAD from Burnhamthorpe Market through Too Good to Go.

Example of a $7,99 box of fruits and vegetables bought at Too Good To Go app.

6. Check Weekly Flyers

Stores often have discounts on different products each week. You can find these deals in the flyers that come in the mail or through apps like Flipp, where digital flyers from various supermarkets are available.

Checking flyers before heading to the store ensures you get the best deals and maximize your grocery budget.

7. Consider Store Memberships

Some stores, like Costco, require a membership fee but offer bulk discounts. However, it’s essential to check if the membership makes sense for your needs.

Since we follow a plant-based diet, we found that Costco didn’t have many affordable vegan options. It’s always a good idea to visit first and compare prices before committing to a membership. From what our friends with memberships have told us, they often go in to buy just a couple of items but end up with a full cart of things they don’t necessarily need.

8. Buy Generic Brands

Many supermarkets have their own generic brands, which are usually cheaper than name brands.

For example:

  • No Name (available at No Frills and Wholesale Club)
  • Great Value (available at Walmart)

If you’re not brand-conscious, opting for these products can significantly reduce your grocery bill.

9. Reduce Meat Consumption

Meat can be one of the most expensive grocery items. Even if you’re not planning to go vegetarian or vegan, cutting down on meat consumption can help you save money on groceries in Canada.

Beans, lentils, and tofu are widely available and much more affordable. Even replacing a few meals per week with plant-based options can make a noticeable difference in your budget.

10. Buy in Season and Freeze

Seasonal produce is usually cheaper and fresher. When you find good deals, consider buying extra and freezing it for later use.

For example, we once bought a box of 12 mangoes for $10 CAD, cut them up, and froze them for smoothies. This strategy works well for berries, peppers, and greens, too.

11. Take Advantage of Cashback Programs

Some apps and credit cards offer cashback on grocery purchases. For example:

Using cashback programs is an easy way to get a small percentage of your grocery spending back.

12. Walking to the Supermarket

This tip isn’t directly about grocery shopping, but it can make a big difference for you.

As a newcomer without a car, you’ll likely rely on public transportation or walking. I recommend walking—it’s a great way to explore your area, save money on transit, and even get some exercise.

Take some time to check out the stores near you and find the most convenient and budget-friendly options. If you’re focused on grocery shopping on a budget in Canada, getting familiar with nearby supermarkets and farmer’s markets can help you compare prices and make smarter choices.

We used to live about 1–2 km from supermarkets and 3–5 km from farmer’s markets, so walking became part of our routine.

Aldo is walking to a supermarket with a shopping cart

13. Use a Shopping Cart

If you don’t have a car, carrying heavy grocery bags can be a challenge. Investing in a sturdy shopping cart can save you from spending money on Uber rides just to transport groceries.

We bought a shopping cart our first year in Canada, and it was a game-changer. If you plan to walk to the store, this is an essential investment.

We went everywhere with it; I think this cart was running more than 5 km per week.

Grocery Shopping during winter

I have seen this shopping cart, even with kids inside, but it is more expensive. If we upgrade someday, we will go for this one.

14. Bring Reusable Bags

Many Canadian supermarkets charge for plastic bags, so bringing your own reusable bags helps both your wallet and the environment.

We also use reusable produce bags to avoid plastic waste when buying fruits and vegetables.

I suggest you invest in reusable bags and take them with you whenever you go to the grocery store.

A bag of reusable bags we normally use

15. Cook at Home

Eating out in Canada can be very expensive. By cooking at home, you can save money and have control over what you eat.

In Chile, we used to order food multiple times a week, but here in Canada, we realized that even a simple restaurant meal can add up to $50 CAD with taxes and tips. Cooking at home is a much more budget-friendly grocery tip in Canada.

16. Be Smart with Food Cravings

If you want to treat yourself to restaurant food, consider picking up your order instead of getting it delivered to avoid extra fees.

You can also stretch your meals by complementing them with food you already have at home. For example, we sometimes buy one large burrito to share and pair it with homemade soup, saving both money and food waste.

Conclusion


Grocery shopping on a budget in Canada doesn’t have to be overwhelming. With the right strategies, you can make smart choices that help you save money while still enjoying fresh and nutritious food. From using discount apps and buying in bulk to shopping at farmers’ markets and checking weekly flyers, every small step adds up to significant savings over time.
As a newcomer, adapting to new shopping habits takes time, but once you find the best stores, discounts, and habits that work for you, grocery shopping becomes much easier.
I hope these budget-friendly grocery tips in Canada help you save a few extra dollars for other important things.