Eating healthy doesn’t have to be expensive. With a little planning, you can stock your kitchen with whole, nourishing foods that cover breakfasts, lunches, dinners, and snacks — all while staying under $100 for the week.
Here’s a budget-friendly grocery list (with prices!) plus a simple 7-day meal plan to help you make the most of every ingredient.
🛒 The Grocery List (Total: ~$70.55)
Staples & Carbs
- Rice (5 kg) — $7.02
- Sweet potatoes (2 kg) — $2.97
- Potatoes (2 kg) — $1.84
- Bread (loaf) — $0.75
Protein
- Chicken (2 kg) — $11.61
- Beef mince (1 kg) — $9.18
- Beef steak (500 g) — $7.02
- Salmon fillet (400 g) — $7.56
- Eggs (30 pcs) — $4.05
- Tuna cans (2 × 170 g) — $2.96
- Lentils (1 kg) — $2.16
Veggies & Sides
- Frozen mixed vegetables (900 g) — $3.05
- Tomatoes (1 kg) — $1.45
- Onions (1 kg) — $1.29
Pantry Staples
- Cooking oil (1.5 L) — $4.13
- Milk (2 L) — $3.51
✨ Freebie for Readers
To make things even easier, I’ve put this together as a FREE downloadable 7-Day Grocery List + Meal Planner so you can take it with you to the store and plan your week with zero stress.