The Ultimate Budget Grocery List to Help You Save Money

It seems there’s no escaping inflation costs, so creating a budget grocery list can be challenging. Grocery prices have risen by 10.2% over the last year alone, and in August 2022, the rate increase for groceries was the highest it has been since 1979. Staple pantry items such as eggs, bread, and butter have been hit the hardest. But now, more than ever, it’s important to watch our spending habits in every aspect of life – including how we cook.

Table of Contents

1. Download the PDF
2. Budget Grocery List for Pantry Items
3. Budget Grocery List for Produce
4. Budget Grocery List for Dairy Items 
5. Budget Grocery List for Meat & Freezer Items
6. Other Tips For Saving Money on Groceries
7. More Easy and Affordable Recipe Ideas:

Food costs can easily get out of control if left unchecked, but there are some simple money-saving techniques and budgeting habits that can help stretch your money and get more for less. For example, I cook a lot of casserole dishes because they’re great for stretching a small amount of meat to feed the whole family. 

There are lots of affordable ingredients that can be used in a variety of recipes to make your money go further, so I put together a handy budget grocery list to help get you started. Before you go to the store, check through your cupboards to see what you actually need – and stick to your list! Here are 30 essential budget groceries to help you save money in the kitchen.

Budget Grocery List for Pantry Items

When grocery shopping on a budget, aim to focus on some key pantry items that can be used for multiple recipes and can remain on your shelves until you need them. This creates a foundation for you to build upon with other ingredients.  

1. All-Purpose Flour 

All-purpose flour is a go-to type of flour that can be used in multiple recipes (and can even be used as bread flour in a pinch). It’s cheaper to buy in bulk, so do your research beforehand. Meals that are made using flour tend to be hearty and wholesome, which will leave you feeling satisfied and full. Buy the Good & Gather All-Purpose Flour at Target for $2.39.

2. Oats

For filling snacks and breakfast items, oats are cheap and easy to make. A couple of my favorite ways to use oats are Homemade Granola or time-saving Overnight Oats  (they’re ready to go for breakfast when you wake up). Buy the 365 Old-Fashioned Oats at Amazon for $3.99.

3. Rice 

Rice is a must for a budget grocery list. It’s cheap to buy, absorbs flavors, and fills you up. Rice makes an excellent side dish, plus it’s great for casseroles! If you need some recipe ideas, check out my Chicken and Rice Casserole, or my Dump and Bake Italian Meatball and Rice Casserole recipe. Buy the Good & Gather Enriched Long Grain Rice at Target for $1.79.

4. Pasta 

Pasta is another filling food that can be used in a variety of different ways. It’s quick and easy to cook, cheap to buy, and has a long shelf life (so stock up). It’s also perfect for a midweek meal when you’re short on time. One of my family’s favorite pasta meals is my Italian Sausage Pasta recipe. Buy the Good & Gather Rigatoni Pasta at Target for $.99.

5. Canned Tomatoes

Canned tomatoes are another budget grocery item that’s great to have on hand if fresh tomatoes are out of season (or are too costly). They can be easily added to stews, chili, and soup, or you can use them for pizza and pasta sauce, lasagna, and DIY salsa. I regularly use canned tomatoes to make my Dump-and-Bake Salsa Chicken recipe. Buy the Happy Belly Canned Diced Tomatoes on Amazon for $1.52.

6. Chickpeas

Chickpeas can be bought canned or dried, but you’ll get more bang for your buck if you get dried chickpeas (sold in bags). Canned chickpeas can be used straight away, whereas dried chickpeas need to be prepared by soaking them overnight so they can expand and soften. They’re an affordable filler food that can be added to an assortment of dishes, including salads, hummus, soups, and curries. Buy the Good & Gather Chickpeas at Target for $.85.

7. Extra Virgin Olive Oil 

Olive oil is used in most recipes and has a shelf life of up to 2 years (although once it’s opened, you should use it within 3 months). Extra virgin olive oil is the least processed type, meaning it retains its vitamins and antioxidants, making it a healthier oil overall. It can be used for all types of cooking as well as drizzling, dipping, seasoning, and marinating, and is great for DIY salad dressings as an alternative to pricey bottled dressings. Buy the Pompeian Extra Virgin Olive Oil on Amazon for $11.48.

8. Dry Lentils 

Dry lentils are another pantry staple that’s cheaper to buy in bulk, and they last for ages if stored correctly in airtight containers. Since they’re tiny, dried lentils don’t technically need to soak before use (but you can). Lentils are great for stews, soups, curries, and salads. If you’re in need of a quick-and-easy meal, check out my Easy Lentil Soup recipe. Buy the Iberia Lentils on Amazon for $1.29.

9. Table Salt

Salt is a must-have for a well-stocked pantry. Beyond sprinkling it on just about everything, you can use it for DIY seasoning on meat and vegetables, preserving items, and pickling (although pickling salt is recommended for the latter, which can be used as table salt if you want). Buying salt in bulk will save you money, and you can also use it around the house for getting stains out of coffee cups and pots, sanitizing cutting boards, and for restoring worn sponges (just soak them in salt and water overnight). Buy the Good & Gather Salt at Target for $.65.

10. Black Peppercorns

Adding pepper to your recipes can transform the taste. It’s a relatively cheap spice compared to others and is readily available in all supermarkets. I’d advise buying whole peppercorns over ground pepper as they retain their flavor for longer. Buy the McCormick Black Peppercorn Grinder at Target for $2.49.

11. Apple Cider Vinegar

Another addition to your budget grocery list is apple cider vinegar, which can be used in numerous recipes (and can be used for cleaning up afterward). It’s cheaper than other types of vinegar, is widely available, and has several health benefits ranging from lower blood sugar to weight loss. I use it in many of my recipes including my Roasted Chicken Breast with Molasses and Apples and my Cowboy Baked Beans. Or, combine it with olive oil for an easy salad dressing or marinade. Buy the Good & Gather Apple Cider Vinegar at Target from $1.19.

12. Chicken Stock

Chicken stock is a versatile and cheap pantry item that can be used to create sauces, gravy, chicken stew, and soups. For added flavor, it’s also useful when cooking grains, legumes, and pasta like in my Dump and Bake Chicken Alfredo Pasta Casserole. You can also use chicken broth as a substitute, so before adding chicken stock to your budget grocery list, check that you don’t have chicken broth on the shelves. Buy the Happy Belly Chicken Stock on Amazon for $1.78.

13. Instant Yeast

To save some cash, consider baking your own bread! It often works out cheaper than store-bought bread and although it can seem intimidating, it’s pretty straightforward and can be very rewarding! My dinner rolls and easy homemade bread are two great beginner bread recipes to get you started. Once you get hooked on baking your own bread (trust me, it’s easy to do!), buying instant yeast in bulk can also save money. Buy the Fleischmann’s Rapid Rise Instant Yeast on Amazon for $9.99.

14. Sugar

Sugar is another must-have for your budget grocery list. It’s used in an assortment of recipes, both sweet and savory alike. Not to mention, between 2022-2023, the cost of bakery products and cereal saw the highest increase among individual grocery items (a 14.6% increase). By baking instead of buying pre-made products (like cakes, cookies, breakfast pastries, and more) you can save some cash. Buy the Crystal Granulated sugar at Target for $2.99.

15. Baking Powder and Baking Soda

Baking powder and baking soda can be used in a variety of dishes and are necessities for home bakers. Baking powder and baking soda are not the same: although baking powder contains baking soda, it also has cornstarch or cream of tartar (and it isn’t as powerful as baking soda). In a pinch, you can swap baking powder for baking soda, but you need to use triple the amount and it’s not really recommended.

If you want to save cash on store-bought baked goods by baking your own, both of these ingredients should be in your pantry. Buy the Clabber Girl Baking Powder at Target for $2.79 or buy the Arm & Hammer Baking Powder at Target for $.99.

Budget Grocery List for Produce

When considering which budget-friendly groceries to buy, stick to produce that can be used in multiple ways. For example, onion and garlic are used for pasta dishes, stews, casseroles, and more, while potatoes can be a great breakfast item like hash browns, or a chilled lunch side like potato salad. 

Whenever possible, buy in bulk to reduce costs even further. You can also prep and freeze certain produce to use later. Produce that’s in season will be cheaper, so the type you choose may vary depending on the time of year. 

16. Onions 

Onions are a must-have as almost every savory recipe calls for them. This is one produce item that you can buy in bulk to reduce the cost without worrying about them expiring in a couple of days. If you store them correctly in a cool, dark, and dry place, onions should last for months. They’re an easy and low-cost way to add flavor to your meals. Buy Yellow Onions at Target for $2.89.

17. Fresh Whole Garlic

Much like onions, garlic is a staple item in most kitchens. It’s cheaper to buy whole bulbs and mince yourself rather than buy jars of chopped or minced garlic. Plus, you’ll get a more natural flavor from fresh chopped garlic. Buy Fresh Whole Garlic at Target for $1.79.

18. Potatoes 

Potatoes are an incredibly versatile and economical food with a fairly long shelf life (about two months if stored in the refrigerator). They can be mashed, baked, roasted, fried, and steamed and are great for filling up hungry bellies. One of my family’s favorite comfort food recipes is my Great Grandmother’s Potato Pancakes, which you can serve as a light dinner or a side dish. Buy Fresh Russet Potatoes at Target for $3.99.

19. Green Cabbage 

Cabbage is a cheap, long-lasting vegetable that can be used in different ways. You can add it to recipes such as hearty stews and soup or create a tasty side dish. For an easy cabbage recipe that you can make in bulk and stash away in the freezer, try my Crockpot Cabbage Soup recipe. Buy Fresh Green Cabbage at Target for $1.79.

20. Carrots

Carrots are another long-lasting, cheap vegetable that’s very versatile (and healthy). They can be eaten raw as a healthy snack or roasted, baked, and steamed. Plus, they make a colorful addition to soups and salads. One of my favorite things to do with carrots is to make homemade carrot cake. Buy Fresh Carrots at Target for $1.89.

21. Celery

Celery is a budget-friendly vegetable with a distinct and unique flavor that can be added to multiple recipes. It’s perfect for adding to soups, stews, and stir-fried meals. It’s also good for making homemade vegetable stock. To prolong the life of your celery, place it in a jar with a small amount of water. Buy Fresh Celery on Amazon for $1.99.

22. Lemons

The price of citrus fruits can vary, so try to stock up when they’re in season (you can slice and freeze lemons to use at a later date). Lemons are great for adding an acidic kick to your dishes and can be used in both savory and sweet recipes. They make great marinades and dressings as well, like my Lemon Vinaigrette. Buy Fresh Lemons at Target for $.79.

Budget Grocery List for Dairy Items 

The price of dairy products can vary day-to-day, so you’ll want to monitor them and be on the lookout for sales. If you can, skip the dairy when they’re expensive and substitute the item with other products until they come down in price. For example, powdered milk is a cheap alternative to fresh milk. Keep in mind that generic brands (like Good & Gather or Happy Belly) will almost always be cheaper than branded products. 

23. Sweet Cream Butter

Both butter and margarine saw a 32% spike in 2022, but alternative options aren’t quite the same as the real thing and can be even more expensive (with some exceptions). Sweet cream butter is often the cheapest option, and since butter can be easily frozen until you need it, if you see a deal, stock up! 

Additionally, whipped butter may be convenient to spread, but because much of the consistency is air — not cream — you’re getting less bang for the buck (plus, you need to melt it down to be able to accurately measure for baking recipes). If you really want smooth whipped butter, you can make your own! My Honey Butter recipe is a perfect option for spreading on cornbread or biscuits. Buy Good & Gather Unsalted Sweet Cream Butter at Target for $3.99.

24. Plain Non-Fat Yogurt

Instead of buying smaller containers of flavored yogurt, buy non-fat yogurt in larger containers and add cinnamon, honey, raisins, or other flavors yourself. Plus, yogurt can be used as an egg substitute in baking if the cost of eggs is too high.

24. Block Cheese

Avoid the pre-sliced cheese bags and save some cash by grating your own cheese. In general, cheese that doesn’t have to age will be more affordable, and certain types have longer shelf lives than others. Opt for harder cheese like Cheddar, Colby, Gouda, parmesan, and Swiss, which last several weeks in the refrigerator after being opened.

If you need some hearty meal ideas to stretch your budget, check out my Stovetop Mac and Cheese and my Cheese Grits recipe. Buy the Good & Gather Medium Cheddar Block Cheese at Target for $2.29.

Budget Grocery List for Meat & Freezer Items

When you’re creating your essential grocery list on a budget, remember to stock your freezer. Frozen items last much longer than fresh and can be portioned out, which means less waste in the long run. You can also save even more money by freezing your leftovers for another day. 

26. Frozen Mixed Vegetables

Frozen vegetables last longer, so there’s less waste. There’s no prep involved, they’re easy to cook, and they add a healthy addition to a main dish. Frozen mixed vegetables (like peas, carrots, corn, and beans), provide a good selection of different nutrients and are one of the most affordable bags of frozen veggies. Buy the Good & Gather Frozen Mixed Vegetables at Target for $2.19.

27. Frozen Berries

Fresh berries can be quite expensive, so a cheaper alternative is to buy them frozen so they’ll last longer and can be portioned out to your needs. Berries can be added to a number of items including desserts, overnight oats, or cereals. I use berries in breakfast recipes like my Croissant Breakfast Casserole, as well as in sweet treats like my Strawberry Cake recipe. Buy the Good & Gather Frozen Mixed Berry Blend at Target for $2.99.

28. Ground Beef

Ground beef can be used to make a variety of meals, including chili, burritos, spaghetti bolognese sauce, and casseroles. You can save money by buying larger packs in bulk (look for sales), portioning, and freezing them. Buy the Good & Gather Ground Beef at Target for $6.89.

29. Frozen Chicken Breasts

Similar to ground beef, buying chicken breasts in bulk can be very cost-effective, and buying it frozen is often cheaper than fresh. There are endless recipes you can make with chicken and it’s a popular option for families. Buy the Good & Gather Frozen Chicken Breast at Target for $12.69.

30. Fresh Chicken Drumsticks

If you don’t have time to thaw out frozen chicken, fresh dark meat chicken pieces (drumsticks and thighs) are notoriously less expensive than fresh chicken breasts and are an alternative option for your budget grocery list. Buy the Perdue Fresh Chicken Drumsticks at Target for $3.72.

Other Tips For Saving Money on Groceries

Tip 1: Set a budget and stick to it 

In the U.S., we spend an average of $5,259 each year (per household) on groceries and an additional $3,030 on food away from home. That’s a large chunk of our income, so to reduce these costs, set a grocery budget and stick to it. It’s important to only buy what you need, so don’t be enticed by flashy deals for new, unnecessary products.

Tip 2: Compare prices

Do your homework before you shop to find the stores that have the best deals and prices. It’s easy to do a quick price comparison online. Currently, the cheapest supermarkets are Aldi, Walmart, Target, Trader Joe’s, Food4Less, Costco (good for bulk buying), WinCo, and Lidl. 

Tip 3: Sign up for loyalty programs 

Most major supermarkets like Winn Dixie, Meijer, and ShopRite offer free loyalty programs, while others, like Sam’s Club and Costco, have yearly membership rates for wholesale items that are worth the annual membership (particularly if you cook at home a lot). Sign up to benefit from member-only discounts and special offers.

Tip 4: Buy in bulk

Buying in bulk is almost always cheaper than buying individual items. The savings might seem small, but it all adds up. You may find going to a bulk store more suitable for your needs, just be sure to purchase items you know you’ll use or be able to freeze so nothing goes to waste. 

Tip 5. Buy Larger Cuts of Meat

Going along with buying in bulk, if you order a larger cut of meat (like chuck roast for example), it can be cooked and then used in many different recipes (like filling casseroles or hearty stews). 

Tip 6: Skip the Big Brands 

Generic grocery products were first introduced in the 1970s during record levels of inflation (and are still incredibly relevant today). Branded products are more expensive than generic or supermarket-owned brands. Often cheaper brands have the same ingredients as big brands but are half the price. 

In fact, Consumer Reports compared 70 common brands to see how the generic counterparts matched up to grocery store brands and found that the majority of store brands (like Kroger, Amazon’s Happy Belly, Target’s Good & Gather, and Walmart’s Great Value) tasted just as good or better than the leading brand name.

Tip 7: Shop the Sales

Supermarkets constantly run promotions to compete with other leading retailers, so take advantage of BOGO (buy one get one) sales and other discounts whenever you can. You’ll find sale items in prominent locations around the store, most commonly at the end of aisles or at the entrance.  

Tip 8: Use Coupons 

Get the most out of your supermarket shopping by clipping coupons. Get a copy of the weekly newspaper in the mail and spend time finding deals that are relevant to you. Cut out and save the coupons for your next shop. Alternatively, there are digital coupons that can be found on relevant shopping apps. You can check popular sites like Pillsbury.com, BettyCrocker.com, and Coupons.com, or visit your favorite supermarket store’s website. 

Tip 9: Use your leftovers 

Not only will using your leftovers save you money, but it also helps to reduce food waste. Store your leftovers in clear airtight containers, like these Utopia Kitchen Plastic Food Containers, so you can clearly see what’s in the freezer. Some families also like to have a “use this first” shelf in the refrigerator (or add some labels). If you don’t know what to do with your leftovers, here are some recipes to get you started: 15 Recipes for Leftover Ham and Leftover Turkey Soup with Wild Rice.  

Tip 10: Store and Preserve Your Food Correctly 

Make your food last longer by preserving and storing it correctly. Common methods of food preservation include freezing, chilling, salting, sugaring, canning, and vacuum packing. Freezer bags are handy and don’t take up too much space. Experiment with different methods and find one that works for you. You can make your own preserves using leftover fruit, like my Damson Plum Reserves. 

Tip 11: Don’t shop when you’re hungry! 

Avoid shopping when you’re hungry. A study conducted in 2015 confirmed that hunger has a direct impact on a person’s buying habits. It can even cause them to buy products that don’t satisfy their hunger.    

Tip 12: Purchase produce when in season

By buying seasonal products and those at local farm markets, you’ll get the best prices and the freshest produce items.

More Easy and Affordable Recipe Ideas:

Creating wholesome and affordable meals for your family is easier than you think. The following recipes only require a small number of ingredients, making them great budget-friendly meals for your whole family to enjoy:  

• 25 Cheap Easy Dinners to Make Tonight
• 4-Ingredient Baked Tortellini 
• 3-Ingredient Buttermilk Biscuits
• 3-Ingredient Tuna Casserole
• Easy Broccoli Casserole

Prices were accurate at time of publication.