Can I make this even cheaper?

Yes. Cook two meals as double portions and eat the leftovers for lunch; the grocery list barely changes. Meal BFF can also swap the priciest meal for a cheaper one.

How much should one person spend on groceries a week?

This tight week lands at $72, or $3.41 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a cheap weekly meal plan for one come with a grocery list?

Yes. 32 items, sorted by aisle, sized for just me. One shop. The list is on this page.

What do you eat on a cheap weekly meal plan for one?

Chickpea broccoli skillet, Tofu peppers skillet, Chickpea zucchini skillet, Tofu mushrooms skillet, Chickpea asparagus skillet, plus 12 more. 21 meals, one list.

How do you meal prep this cheap weekly meal plan for one?

1 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.

Cheap weekly meal plan for one: a week of meals for $72 with grocery list

Tight budget · Just me · Anything

Rice, eggs, beans and pasta used more than once. Tight ceiling, real packages, one bag working three meals.

This weekon budget

$72 for the week

Per serving: $3.41
Avg time: 22 min
Grocery list: 32 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

Not a fancy week. Lentils, beans, eggs and the cheaper cuts. Nothing needs a special trip. It still tastes like a real meal.

Cooking for one is where packages bite. The list shows what you use this week versus what rolls into next week. Buy once, week two is cheaper.

The quickest meal is Egg fried rice at 15 minutes and the slowest is Steak with chimichurri & crispy potatoes at 35. Across the week you get 7 different main proteins, around 24g of protein per serving, 20 meals in 30 minutes or under, and 1 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

32 items · sorted by store section

Produce

Potatoes4.4 lb
Firm tofu2.6 lb
Lemons8
Baby potatoes1.7 lb
Onions3
Arugula4 oz
Garlic3
Scallions8
Broccoli1.5 lb
Fresh parsley2 oz
Spinach1.3 lb
Bell peppers3
Zucchini2
Mushrooms11 oz
Asparagus9 oz
Fresh basil1 oz
Kale14 oz
Fresh cilantro1 oz
Green beans7 oz

Meat & seafood

Sirloin steak16 oz
Lamb chops14 oz
Chicken thighs2.2 lb

Dairy & eggs

Cheddar14 oz
Greek yogurt1.1 lb
Eggs12
Milk2.1 qt
Butter9 oz
Heavy cream10 fl oz

Pantry

Chickpeas (can)4
Rice2.2 lb
Cashews7 oz

Frozen

Frozen mixed vegetables2.2 lb

Check your pantry

You probably have these already.

Olive oil
Dried oregano
Sesame oil
Soy sauce
Salt & pepper
Sesame seeds
Vegetable oil
Smoked paprika
Red pepper flakes
Bouillon cubes

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

Can I make this even cheaper?: Yes. Cook two meals as double portions and eat the leftovers for lunch; the grocery list barely changes. Meal BFF can also swap the priciest meal for a cheaper one.
How much should one person spend on groceries a week?: This tight week lands at $72, or $3.41 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a cheap weekly meal plan for one come with a grocery list?: Yes. 32 items, sorted by aisle, sized for just me. One shop. The list is on this page.
What do you eat on a cheap weekly meal plan for one?: Chickpea broccoli skillet, Tofu peppers skillet, Chickpea zucchini skillet, Tofu mushrooms skillet, Chickpea asparagus skillet, plus 12 more. 21 meals, one list.
How do you meal prep this cheap weekly meal plan for one?: 1 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.