Budget & savings
How much should you spend on groceries per week?
Split your grocery budget ($, € or £) by people and meals, with a list of cheap nutritious foods to stay on budget.
Quick answer
Food prices have climbed enough that groceries are now one of the biggest levers in a household budget — and one of the few you control weekly. The math this calculator does is simple but revealing: divide your weekly budget by people and meals, and you get a per-plate number. Seeing that a family of four on 50/week has about .79 per person per meal changes how you shop far more than any generic saving tip.
Budget per meal per person
1.19 $
- Per day (whole household)
- 14.29 $
- Per person per day
- 3.57 $
- Per person per week
- 25 $
Cheap, nutritious foods to stay on budget
- •Eggs — the cheapest protein there is
- •Dried legumes (lentils, chickpeas, beans) — protein + fiber for pennies
- •Oats and rice — long-lasting carbohydrates
- •Whole chicken or thighs (not breast) — much cheaper per kg
- •Canned tuna and mackerel — ready-to-eat protein
- •Seasonal vegetables at the market or frozen — same nutritional value
- •Potatoes and carrots — filling and versatile
- •Milk, plain yogurt and ricotta — better than aged cheese for the budget
- •Bananas and apples — the cheapest fruit all year round
- •Pasta and plain bread — cheap energy
Golden rules: buy by weight not by package, pick seasonal produce at the market near closing time, cook in bulk and freeze portions.
How it works
The most effective strategies are boring and proven: plan meals around what’s on offer instead of deciding first and buying after; buy by weight rather than by package; choose seasonal produce and cheaper protein sources (eggs, legumes, chicken thighs, canned fish); cook in batches and freeze portions. Households that switch from improvised shopping to a per-meal budget typically cut 20-30% of their grocery spend without eating worse — often they eat better, because planned meals beat last-minute processed food.
Frequently asked questions
What is a reasonable weekly grocery budget per person?+
It varies a lot by country and city, but as reference points: a frugal-but-healthy single adult typically lands at $40-60 (or €35-50) per week; a moderate budget is $60-90; above 00 per person there’s usually room to optimize. Families do better per head thanks to bulk buying — a family of four often manages on 20-180/week. Use the calculator to see what your current number implies per meal.
What are the cheapest foods that are still nutritious?+
Eggs are the best protein per dollar almost everywhere. Then: dried legumes (lentils, chickpeas, beans), oats, rice, potatoes, seasonal or frozen vegetables (same nutritional value as fresh), canned fish like tuna and mackerel, chicken thighs instead of breast, plain milk and yogurt, bananas and apples. A diet built on these covers protein, fiber and micronutrients at a fraction of the cost of processed food.
Is meal prepping actually cheaper?+
Yes, through three mechanisms: you buy exactly what the plan needs (less waste — households throw away roughly 20-30% of food purchased), bulk cooking uses cheaper large formats, and having ready meals kills the expensive impulse decisions: delivery, ready meals, the "I’ll just grab something" trap. Two hours of Sunday cooking typically covers 8-10 weekday meals.
How do I feed a family well on a tight budget?+
Structure beats willpower: fix the weekly budget first, plan 5-6 dinners around offers and seasonal items, and build meals as cheap base (rice, pasta, potatoes, legumes) + affordable protein + vegetables. Shop once a week with a list — every extra store visit adds impulse purchases. Frozen vegetables and canned legumes are allies, not compromises. The food list in the calculator above is a good starting cart.
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