According to the Report on Food Prices in Canada, there will be a 4% to 6% increase in the cost of food by 2026.
As an example, for a family of four (two adults + two children), annual food expenses are estimated at approximately $17,571.79 in 2026, an increase of nearly $1,000 compared to 2025. This means an increase in family grocery costs of $20 more per week, or $85 more per month, for those who shop monthly.
Recently I had the opportunity to share some solutions to soften the impact of these expected price increases, here is a summary of the radio interview to which Rémi Villemure, host and columnist at 99.5 FM, invited me to discuss the issue.
While all types of food will see an increase in cost in 2026, the food category that will increase the most are various types of meats, including beef.
Strategy #1
Perhaps will we take advantage of higher meat cost by turning a little more towards a Mediterranean eating style?
It has been scientifically proven that reducing red meat consumption, as suggested by the Mediterranean diet, has several benefits, including:
1. Reduced risk of cardiovascular disease
2. Reduced risk of certain cancers.
3. Better natural weight management and metabolism
4. Positive effect on cognitive health
5. Environmental benefits
6. Improved gut microbiota
Strategy #2
When we reduce our intake of red meat, we need to replace it with protein-rich, nutritious, and economical foods. Here are some suggestions:
• Eggs
• Legumes: lentils, red or black beans, chickpeas
• Tofu
• Textured vegetable protein
• Whole chicken, chicken breasts, or chicken thighs on sale
• Canned tuna or salmon
By gradually adding legumes to chili, spaghetti sauce, burritos, or soups, you can reduce unwanted side effects such as bloating and flatulence.
Strategy #3
These protein-rich foods are more efficient in our bodies when accompanied by a whole grain cereal product. Here are some economical options:
• Rice (especially brown rice in bulk bags)
• Barley
• Pasta (such as whole grain, stock up on it when it’s on special)
• Potatoes (eat them with the skin on, after washing, for more satiety and nutrition)
• Large oat flakes (oatmeal, pancakes, homemade muffins)
And fill your plate with a generous portion of colourful and affordable vegetables:
• Frozen vegetables (consistent nutritional quality)
• Carrots, onions, turnips, cabbage (green, kale, red), in salads, stir-fries, or soups)
• Seasonal vegetables and fruits are accessible and economical
Here are 5 more solutions for reducing the cost of your grocery bill:
- Decide in advance what you would like to eat.
- Write your grocery list and take it with you when you go shopping.
- Here are some apps that can help you choose economical foods:
- Eezly, Reebee, Flipp, Flashfood.
- And here’s an app that suggests recipes made with discounted ingredients: Glouton.
- Eating before going grocery shopping helps reduce impulse purchases, thereby lowering the total cost of groceries.
- Be aware of factors that influence our purchases, such as the smell of bread or the size of shopping baskets (the bigger they are, the more we feel like something is missing).
- One or two days after shopping, take the time to chop your vegetables so you can cook them to your liking when you get home from work or school.
In closing, I wish for you to take the time to enjoy delicious meals and celebrate with your loved ones during the holidays!
P.S. Here is my Christmas penguins recipe:
Ingredients:
2 large, unpeeled carrots
30 black Kalamata olives
8 cherry tomatoes
125 g cream cheese
15 toothpicks
3 toothpicks cut into 5 mini pieces
2 small sprigs of parsley
Instructions:
1. Slice each carrot into 7-8 thick rounds.
2. Cut each carrot round into a small triangle for the beak.
3. Make a small slit in 15 olives.
4. Fill the olives with cream cheese and secure them to each carrot with a toothpick.
5. Attach the beak to the olive (head) using a piece of toothpick.
6. Place the olive (head and beak) on the body.
7. Cut the 8 cherry tomatoes in half to make the Christmas hat and place them on the olive.
8. Decorate the hat with cream cheese.
9. Garnish the plate with parsley and cream cheese (snow), if desired.
Season’s Greetings!!!
