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 $87, or $4.14 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?

Banana Cinnamon Quinoa Porridge, Carrot, Ginger & Coconut Soup, Sesame Tofu & Carrot Stir-Fry, Curried Tofu Scramble with Spinach, Carrot & Kale Salad with Lemon Tahini, plus 16 more. 21 meals, one list.

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

3 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 $87 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

$87 for the week

Per serving: $4.14
Avg time: 17 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 Orange & Ginger Chia Pudding at 5 min and the slowest is Carrot, Ginger & Coconut Soup at 30 min. Across the week you get 5 different main proteins, around 23g of protein per serving, 21 meals in 30 minutes or under, and 3 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

Firm tofu2.6 lb
Spinach14 oz
Green beans14 oz
Lemons4
Oranges4
Bok choy9 oz
Cabbage1
Baby potatoes1.7 lb
Cucumber2
Kale7 oz
Arugula4 oz
Limes4
Bananas6
Carrots2.2 lb
Broccoli12 oz
Scallions8
Red chili peppers4
Fresh cilantro1 oz
Fresh ginger4 oz
Garlic1

Meat & seafood

Rotisserie chicken11 oz

Dairy & eggs

Eggs12
Milk2.1 qt

Pantry

Chia seeds7 oz
Rice2.2 lb
Quinoa11 oz
Coconut milk (can)1
Microwave rice pouch1
Oats2.2 lb
Dried red lentils1.1 lb
Egg noodles11 oz

Frozen

Frozen edamame14 oz

Check your pantry

You probably have these already.

Olive oil
Sesame oil
Soy sauce
Sesame seeds
Maple syrup
Peanut butter
Tahini
Vegetable oil
Curry powder
Garam masala
Cinnamon
Turmeric
Ground cumin
Smoked paprika
Red pepper flakes
Salt & pepper

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 $87, or $4.14 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?: Banana Cinnamon Quinoa Porridge, Carrot, Ginger & Coconut Soup, Sesame Tofu & Carrot Stir-Fry, Curried Tofu Scramble with Spinach, Carrot & Kale Salad with Lemon Tahini, plus 16 more. 21 meals, one list.
How do you meal prep this cheap weekly meal plan for one?: 3 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.