Published · Updated
Budget grocery list for one week
A full week of groceries for one person for about $70, without skimping on nutrition.
This list is designed for budget-conscious shoppers — students, people living alone, or anyone trying to cut food spending without cutting corners on nutrition. Every item earns its place based on cost per serving, versatility, and nutritional value. At September 2026 national average prices, this list comes to about $70 for one person.2 That's in line with the USDA's own low-budget food plan, which puts a healthy diet for one adult at about $70 to $88 a week.1 Your store will differ, and prices vary by region.
Budget grocery list for one week
From chompshopper.com/shopping-lists/budget
Pantry staples to build your base
These are long-lasting items that form the backbone of budget cooking. Buy them in bulk when on sale and you'll spend far less week-to-week.
- Dried lentils (red or green)
- Dried black beans or kidney beans
- White rice (5 lb bag)
- Rolled oats (large container)
- All-purpose flour
- Sugar
- Vegetable or canola oil
- Salt and black pepper
- Garlic powder
- Cumin
- Chili powder
- Soy sauce
- Peanut butter
- Apple cider vinegar
Weekly budget grocery list (about $70)
Priced for one person. The rice, oats and peanut butter will last more than a week, so later weeks cost less. Store brands and family packs keep you at or below budget.
Produce
- Cabbage1 head (very versatile, lasts all week)
- Carrots2 lb bag
- Potatoes5 lb bag
- Bananas1 bunch
- Apples3 lbs
- Onions3 lb bag
- Garlic1 bulb
Meat & Seafood
- Chicken thighs, bone-infamily pack (~3 lbs)
Dairy & Eggs
- Eggs18-count carton
- Store-brand milk½ gallon
- Cheddar cheese8 oz block (cheaper than shredded per ounce)
Pantry & Spices
- Dried lentils1 lb bag (from pantry or buy fresh)
- White or brown rice5 lb bag
- Rolled oats42 oz container
- Pasta1 lb box
- Peanut butter16 oz jar
Bakery
- Store-brand sandwich bread1 loaf
Frozen
- Frozen spinach10 oz bag
Canned & Jarred
- Canned tuna in water4 cans
- Canned black beans4 cans
- Canned diced tomatoes3 cans
- Store-brand pasta sauce1 jar
- Canned corn2 cans
Budget tip: Choose store brands over name brands on all canned goods, milk, pasta, and rice. The quality difference is minimal, and the savings add up across a whole cart.
Tips for Budget Grocery Shopping
Block cheese is usually cheaper than shredded
Buy a block of cheddar and grate it yourself. Pre-shredded cheese usually costs more per ounce and contains anti-caking additives that affect melting.
Bone-in chicken costs less than half as much as boneless
Bone-in chicken legs averaged $1.74 a pound in September 2026, against $4.20 for boneless breasts.2 Bone-in thighs and leg quarters are also harder to dry out. Buy a family pack and freeze what you won't use this week.
Dried beans and lentils are the ultimate budget protein
A 1 lb bag of dried lentils or beans (about $1.50 to $2) cooks up into 6–8 servings of protein-rich food. Pair with rice for a filling meal at well under a dollar a serving.
Make a list and shop with a calculator
Running a mental total as you shop prevents sticker shock at checkout. Most grocery store apps show your total as you add items.
Compare price per ounce, not package price
The bigger package isn't always cheaper. Check the unit price label on the shelf (shown in small print) before assuming size = savings.
Batch cook grains and beans on weekends
Cook a large pot of rice and a batch of lentils or beans on Sunday. They keep 3 to 4 days in the fridge (freeze the rest) and become the base of fast weeknight meals.
Generate your own custom list
We'll fill in this week's list in our free shopping list generator. Remove anything you already have, add any recipe URL, and get one list sorted by store section.
Make my listSources
- USDA Food and Nutrition Service, USDA Food Plans: Monthly Cost of Food Reports, August 2026. Thrifty plan for one adult aged 20 to 50, with the USDA's 20% adjustment for a one-person household.
- U.S. Bureau of Labor Statistics, Average Price Data, U.S. city average, September 2026. Used for potatoes, bananas, eggs, milk, cheddar, bread, rice, pasta, dried beans and chicken; the other items are priced at typical store prices.
- USDA Food Safety and Inspection Service, Leftovers and Food Safety.