Why does the list have more than I need?

Because you cannot buy half an onion. The list is rounded to the packages you will actually buy, and the surplus is what makes week two cheaper. The weekly total shown is the cost of what you actually use.

How much should one person spend on groceries a week?

This balanced week lands at $136, or $6.50 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

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

Yes. 45 items, sorted by aisle, sized for just me. One shop. The list is on this page.

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

Cumin chicken with carrots & potatoes, Slow-cooked beef & root vegetable stew, Chicken with tomatoes and sweet potato, Instant pot lemon salmon & broccoli, Chicken with broccoli and quinoa, plus 16 more. 21 meals, one list.

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

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

Weekly meal plan for one person: a week of meals for $136 with grocery list

Balanced budget · Just me · Anything

The list shows what this week uses versus what rolls into next week, so you are not binning half a bag of spinach.

This weekon budget

$136 for the week

Per serving: $6.50
Avg time: 47 min
Grocery list: 45 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

A couple of nicer meals, a couple of cheap ones, nothing that makes you wince at checkout.

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 Cinnamon peanut yogurt oats at 10 minutes and the slowest is Paprika pulled beef quinoa at 420. Across the week you get 6 different main proteins, around 31g of protein per serving, 14 meals in 30 minutes or under, and 5 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.

45 items · sorted by store section

Produce

Potatoes4.4 lb
Lemons8
Tomatoes6
Sweet potatoes2.2 lb
Carrots2.2 lb
Cucumber2
Baby potatoes1.7 lb
Cabbage1
Cherry tomatoes9 oz
Limes4
Firm tofu14 oz
Onions3
Bananas6
Arugula4 oz
Garlic3
Fresh ginger4 oz
Red chili peppers4
Scallions8
Celery2
Fresh parsley1 oz
Broccoli12 oz
Fresh basil1 oz
Fresh cilantro1 oz
Spinach7 oz
Green beans14 oz
Kale7 oz
Bell peppers3

Meat & seafood

Sirloin steak16 oz
Chicken breast2.9 lb
Beef stew meat1.1 lb
Salmon fillets1.1 lb
Duck breast12 oz
Chicken thighs2.2 lb
White fish fillets11 oz

Dairy & eggs

Greek yogurt1.1 lb
Feta7 oz

Bakery

Bread16
Pita bread6
Flour tortillas8

Pantry

Canned tuna4
Rice2.2 lb
Chickpeas (can)2
Pasta1.1 lb
Quinoa11 oz
Oats2.2 lb

Check your pantry

You probably have these already.

Olive oil
Tahini
Peanut butter
Soy sauce
Vegetable oil
Sesame oil
Dried oregano
Balsamic vinegar
Smoked paprika
Salt & pepper
All-purpose flour
Sesame seeds
Ground cumin
Italian seasoning
Cinnamon
Bouillon cubes
Red pepper flakes

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

Why does the list have more than I need?: Because you cannot buy half an onion. The list is rounded to the packages you will actually buy, and the surplus is what makes week two cheaper. The weekly total shown is the cost of what you actually use.
How much should one person spend on groceries a week?: This balanced week lands at $136, or $6.50 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a weekly meal plan for one person come with a grocery list?: Yes. 45 items, sorted by aisle, sized for just me. One shop. The list is on this page.
What do you eat on a weekly meal plan for one person?: Cumin chicken with carrots & potatoes, Slow-cooked beef & root vegetable stew, Chicken with tomatoes and sweet potato, Instant pot lemon salmon & broccoli, Chicken with broccoli and quinoa, plus 16 more. 21 meals, one list.
How do you meal prep this weekly meal plan for one person?: 5 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.