The Complete Budget Grocery List Under $50

Feeding a family of four on a tight budget feels impossible when you see grocery prices climbing every year. But here is the truth: with a little planning, you can absolutely feed your household for an entire week on under $50. No extreme couponing required. No sad bowls of plain rice for dinner. Just real, satisfying meals made from smart ingredient choices. This guide breaks down exactly what to buy, how much it costs, and how to turn those ingredients into a full week of breakfasts, lunches, and dinners. Grab a pen and let's build your budget grocery list. ## The Golden Rule of Budget Grocery Shopping Before we get into the list, there is one principle that makes everything else work: **buy ingredients, not meals.** Pre-made frozen dinners, boxed meal kits, and convenience foods cost three to five times more per serving than cooking from scratch. A box of pasta, a head of garlic, and olive oil will give you four servings of [Aglio e Olio](/recipes/aglio-e-olio) for about $1.50 total. A frozen pasta dinner costs $4 for one serving. The second rule is overlap. You want ingredients that pull double or triple duty across multiple meals during the week. That pack of chicken thighs shows up in Monday's dinner and Wednesday's fried rice. The rice you buy feeds you four different nights. This is how you stretch $50 across seven full days. ## Proteins — Estimated Total: $15 This is where most of your budget goes, so choose wisely. Bone-in, skin-on chicken thighs are your best friend — they are cheaper per pound than breasts and have way more flavor. - **Chicken thighs, bone-in (3 lbs)** — ~$5.00 - **Ground beef, 80/20 (1.5 lbs)** — ~$6.00 - **Eggs, one dozen** — ~$2.50 - **Dried black beans (1 lb bag)** — ~$1.50 Chicken thighs will carry you through at least three dinners this week. Ground beef handles chili night and can be stretched with beans. Eggs cover breakfasts and can be added to fried rice for extra protein. Dried beans cost a fraction of canned and yield about three times the volume once cooked. ## Grains and Starches — Estimated Total: $7 Grains are the backbone of budget cooking. They are filling, cheap, and shelf-stable so nothing goes to waste. - **Long grain white rice (5 lb bag)** — ~$3.00 - **Spaghetti or penne pasta (2 lbs)** — ~$2.00 - **Bread, store brand loaf** — ~$1.50 - **Flour tortillas (10 count)** — ~$1.50 (optional swap for bread) A five-pound bag of rice lasts well beyond one week, so consider this an investment. You will use rice for [One-Pan Garlic Butter Chicken and Rice](/recipes/one-pan-garlic-butter-chicken-rice), [Chicken Fried Rice](/recipes/chicken-fried-rice), and as a side dish with chili. ## Produce — Estimated Total: $10 Fresh produce does not have to blow your budget. Focus on vegetables that are cheap year-round and versatile enough for multiple recipes. - **Yellow onions (3 lb bag)** — ~$2.00 - **Garlic (whole head, 3-pack)** — ~$1.00 - **Carrots (2 lb bag)** — ~$1.50 - **Celery (1 bunch)** — ~$1.50 - **Frozen broccoli (1 lb bag)** — ~$1.00 - **Bananas (1 bunch)** — ~$0.75 - **Canned diced tomatoes (2 cans)** — ~$1.75 - **Russet potatoes (5 lb bag)** — ~$3.00 (optional, replace bananas and one other item if over budget) Onions and garlic go into almost every savory recipe you will make this week. Carrots and celery form the base for chili and soups. Frozen broccoli is just as nutritious as fresh, costs less, and will not go bad in your crisper drawer before you get to it. ## Pantry Staples — Estimated Total: $10 If your pantry is already stocked, you can shave dollars off here. But even starting from near-zero, these essentials are affordable. - **Olive oil or vegetable oil (16 oz)** — ~$3.00 - **Butter (1 stick or small box)** — ~$1.50 - **Salt and pepper (if you need them)** — ~$2.00 - **Soy sauce (small bottle)** — ~$1.50 - **Chili powder** — ~$1.00 - **Cumin** — ~$1.00 Soy sauce is essential for your [Chicken Fried Rice](/recipes/chicken-fried-rice) and adds depth to stir-fries. Chili powder and cumin are the backbone of a hearty [Classic Beef Chili](/recipes/classic-beef-chili). These spices last for months, so this is another investment that pays off well beyond this single week. ## Dairy — Estimated Total: $5 - **Shredded cheddar cheese (8 oz bag)** — ~$2.50 - **Milk (half gallon)** — ~$2.00 - **Sour cream (8 oz, optional)** — ~$1.00 Cheese tops your chili and works in quesadillas or scrambled eggs. Milk handles cereal for the kids, baking, and cooking. If you need to trim the budget further, sour cream is the first thing to cut. ## Grand Total: Approximately $47 That leaves you a three-dollar cushion for a sale item, an extra can of beans, or a treat for the kids. Every price listed above reflects typical costs at stores like Aldi and Walmart in 2026. Your mileage may vary by region, but this list is designed to land under $50 even with some price fluctuation. ## Your 7-Day Meal Plan Here is how all those ingredients become a full week of meals. **Monday:** [One-Pan Garlic Butter Chicken and Rice](/recipes/one-pan-garlic-butter-chicken-rice) for dinner. Use 1 lb of chicken thighs and a couple cups of rice. Breakfast is scrambled eggs and toast. Lunch is PB&J or bean and cheese quesadillas. **Tuesday:** [Aglio e Olio](/recipes/aglio-e-olio) — pasta, garlic, and olive oil. This is a restaurant-quality meal for less than $2 total. Serve with a side of frozen broccoli. Breakfast is oatmeal or eggs. Lunch is leftovers from Monday. **Wednesday:** [Chicken Fried Rice](/recipes/chicken-fried-rice) using leftover rice, another pound of chicken thighs, eggs, soy sauce, carrots, and frozen broccoli. Breakfast is toast with eggs. Lunch is pasta leftovers from Tuesday. **Thursday:** [Classic Beef Chili](/recipes/classic-beef-chili) with ground beef, black beans, canned tomatoes, onions, and spices. Make a big pot — this feeds the family tonight and provides leftovers for Friday. Top with shredded cheese and sour cream. Breakfast is eggs and toast. **Friday:** Leftover chili night. Serve over rice or with tortillas for a chili burrito. Breakfast is scrambled eggs. Lunch is fried rice leftovers. **Saturday:** Baked chicken thighs with roasted potatoes and carrots. Simple, hearty, and uses up the last of your chicken. Season with salt, pepper, and a drizzle of oil. Breakfast is pancakes from flour, eggs, milk, and butter. **Sunday:** Pasta night again — toss spaghetti with a quick sauce made from canned tomatoes, garlic, onion, and olive oil. Add any leftover vegetables. Breakfast is eggs and the last of the bread. ## 5 Tips to Stay Under $50 Every Week 1. **Shop with a list and stick to it.** Impulse buys are the number one budget killer. If it is not on the list, it does not go in the cart. 2. **Buy store brand everything.** Generic rice, pasta, canned tomatoes, and spices are virtually identical to name brands at 20 to 40 percent less. 3. **Check the per-unit price.** That bigger bag of rice might look expensive, but if it costs less per ounce, it is the better deal. Most store shelf labels show the per-unit price in small print. 4. **Use your freezer.** Cook a double batch of chili or fried rice and freeze half. Next week you get a free meal, which means next week's grocery bill drops even lower. 5. **Plan meals around what is on sale.** If chicken thighs are $1.49/lb instead of $1.99/lb, buy an extra pack and freeze it. Flexibility with your meal plan saves real money. ## The Bottom Line A $50 weekly grocery budget is not just possible — it is comfortable once you get the hang of it. The key is cooking from scratch with versatile, affordable ingredients and making sure nothing goes to waste. Start with this list, cook through the meal plan, and you will see just how far $50 can stretch. Next week, swap in different proteins or try new recipes from the site to keep things interesting without breaking the bank.